Welcome to this guided meditation.
My name is Yogi Brian.
Find your comfortable space,
Your comfortable spot.
You can lay down,
You can sit on a chair,
Meditation cushion,
Wherever you'd like.
Don't overthink it.
This meditation is for sadness,
Relief,
If you're feeling sad,
You're in the right place.
All you have to do is breathe and listen to the sound of my voice.
So find your comfortable place.
Once you do,
Gently close your eyes.
Allow yourself to arrive.
Allow yourself to be.
Bring your awareness to your breath.
Focusing on the inhale and the exhale.
All you have to do is breathe.
Just like a pebble in the pond,
Slowly smoothing out the ripples.
You're arriving,
You're bringing your mind to the room,
Your mind to the body.
Be patient with yourself.
Give yourself time.
Give yourself space.
Bring your awareness to your breath.
Each and every breath you take,
You sink deeper and deeper into the present moment.
You sink deeper and deeper into your space.
Each and every breath you take.
And I want you to notice when your exhale fully ends and your inhale begins.
Notice the exhale fully ending,
The pause,
And the inhale begins.
Now just breathe your natural breath.
Nothing to do or control with your breath.
You can breathe in and out through the nose or in and out through the mouth.
Giving up control,
Giving up all expectations.
All you have to do is breathe.
Now,
Notice your body.
You can take a scan of your body or visualize your body like you're looking at your body through the window.
Just notice your body,
Notice the space that surrounds you.
Noticing the fingertips,
Noticing the toes,
Top of the head.
And just allow any of your tension to just melt away.
Allow any of that tension to just dissolve,
To just fade away into space.
Because you deserve to relax and you deserve to let go.
Each and every breath you take,
Surrender more and more.
Allow your thoughts to be.
Nothing to do or control with your thoughts.
Just allow them to be.
Thoughts roll in and they roll out and there's nothing you have to do and just observe and watch those thoughts.
Because all they are,
Are just thoughts and you're more powerful than those thoughts.
So just observe,
Be the witness.
I want you to feel the sadness,
Feel the hopelessness.
Feel this despair,
This pain.
Be true to yourself,
Feel it.
Don't deny it,
Don't fight it,
Feel it.
Some people feel like crying,
Some people feel like screaming.
Whatever you need to do,
Feel this emotion.
See it,
Feel it like it's happening right now.
You're safe,
You're okay.
Feel this feeling,
Feel this sadness,
Feel this despair,
Feel this emotion.
I want you to allow the story to fade away of this feeling,
But stay with the sensation in your body.
Stay with this feeling,
This sensation in your body and notice where in the body this sadness,
This despair,
This pain is coming from.
Pinpoint exactly where you feel it in the body.
Once you know exactly where it's coming from in the body,
I want you to start to see a color.
It could be any color,
It could be multiple colors,
It could be clear,
It could be invisible.
I want you to see a color,
Any color coming from the body and this is that feeling,
That pain,
That despair,
That sadness.
Whenever you're ready in your mind's eye,
I want you to pull this color out of your body.
Pull all this sadness,
All this pain,
All this despair out of your body.
Sometimes it hides,
So pull it all out,
Shape it into a ball in your hands in front of you.
And notice as you pull it out,
Does the color change?
Does the color stay the same?
Does it make a sound?
Does it have a smell?
See this color,
Feel this color,
Pull it all out of your body.
Shape it into a ball.
As you shape it into a ball,
Hold it in your hands.
You see this color.
This is your pain,
This is your despair,
This is your sadness.
I want you to notice this ball is spinning in a direction,
But inside the ball you see a turbulent ocean,
Rough seas.
Waves are high,
Waves are crashing.
You see a storm.
Now whichever direction this ball is going,
I want you to turn it the other direction.
Spin it the other direction as fast as you can.
Spin this ball,
Spin this energy in the opposite direction it was spinning.
Spin it 10 times more,
10 times more.
As you spin it,
You see the ocean calming down,
Still water.
Now take that ball,
Slam it back in your body where it came from.
Notice how your body feels.
Notice the sadness has gone away,
This despair has faded away,
This pain has dissolved into space.
Notice how your body feels.
Some people feel calmness like still water,
Like the ocean after a storm,
Nice and steady.
Notice how your body feels.
I want you to think of all the things you're grateful for.
You have so much to be grateful for,
But think of all the things you're grateful for.
It could be your breath,
Family,
Friends,
Things.
Think of all the things you're grateful for.
I want you to feel this feeling of gratitude.
Where is this feeling of gratitude coming from in your body?
Where do you feel this gratitude?
Once you find where this gratitude is coming from in your body,
I want you to see a color.
This is your gratitude color.
This energy is powerful,
It's radiant.
See this color,
Feel this color.
It could be any color,
Multiple colors.
It could be clear.
Take this color,
Wrap it around your toes,
Spiral it around your toes,
Around your feet,
Around your ankles,
Up the legs,
Around your knees,
Up the thighs,
Around the fingertips.
Spiral this gratitude,
This color around your hands,
Up your forearms,
Around your waist,
Around your elbows,
Around the torso,
Around the back,
Up the chest,
Up the arms,
Around the shoulders,
Around the neck,
Back of the head,
On the face,
This gratitude spiraling around your body like a nice warm blanket.
See this gratitude in your mind's eye,
This energy,
This color spiraling out the crown of your head to the center of the universe.
And so connected,
So loved,
So much to be grateful for.
Thank you so much for meditating with me today.
Have an amazing day.
Namaste.
