Transcript

15 min guided meditation

28 April 2024
Transcript

The following is a guided meditation.

00:00
Gonna guide you through a 15meditation to allow you to
00:05
feel calm, to ground yourself,
00:08
and to kinda revitalize your
00:13
motivation, your inspiration.
00:17
So before we get started, I wantyou to find a comfortable seat,
00:23
either on a chair or on the
00:27
ground, but making surethat your spine is upright,
00:33
your shoulders are relaxed,
00:34
away from your ears and yourhands just falling lightly
00:39
in your lap or on your knees.
00:45
Allow your gaze, just besoft down in front of you.
00:49
Eyes remain open.
00:54
And with that gaze,
00:55
try not to stare or fixateyour focus on anything.
01:02
Just look and gently observe
01:08
the things that are in your vision.
01:14
And again, we are just looking.
01:18
We are not fixating or creating
01:23
feelings, beliefs,
01:26
or thoughts towards anythingthat is around us at this time.
01:35
Starting to deepen that breath slightly.
01:43
And now I want you toclose your eyes down.
01:50
So as you close your eyes down,
01:52
just allowing your bodyto settle for a moment.
01:58
Allow it to find that peaceful state.
02:07
See, breath in through the nose,
02:14
back out of the nose.
02:19
Nice, long, spacious breaths here
02:27
starting at the toes.
02:31
I want you to begin to scan your body.
02:39
So we gradually,
02:42
we gently make our way up
02:47
through the ankles, the calves, the knees,
02:54
and as you do scan, acknowledge
02:58
how part of your body feels,
03:00
and you don't create or put any
03:05
feelings towards it.
03:08
Simply acknowledge andcontinue scanning up your
03:12
body
03:17
through the hips, the belly.
03:23
You feel the softness of theshoulders away from the ears.
03:30
The face is relaxed.
03:34
And once you read to the top of your head,
03:40
just feel that sense of calmness,
03:44
gently washing over your body,
03:49
preparing your body for your practice,
03:56
and bringing that awarenessback onto your belly.
04:04
You may wanna place your handson the rib cage on the belly
04:09
and just feeling the soft rise and fall
04:17
as you breathe in and as you breathe out.
04:32
And I want you to now
04:35
create form three
04:40
intentions.
04:43
These intentions can be
04:47
a goal you want to achieve within
04:52
your day, your week,the month, or the year.
04:58
Maybe an intention
05:02
for your future life,
05:05
an intention for what is to come.
05:12
And with every intention, Iwant you to go into detail.
05:18
So with this intention,
05:22
acknowledge how you feel,
05:29
what emotions are you writingwith these intentions?
05:39
So you are embodying that intention.
05:46
And just take your timeto create, to build,
05:51
to form these wholesome intentions.
06:06
Just holding on to those intentions.
06:10
Keep them at the forefrontof your thoughts.
06:14
For the next few moments,
06:22
you might wanna softlyrepeat them in your head.
06:27
You might want to imagine
06:30
them written out on a pieceof paper in front of you.
06:36
You acknowledge every letter, every word,
06:42
maybe the sound.
06:48
And just keep
06:51
indulging in those emotions that every
06:55
intention builds brings upon you.
07:09
Just taking a few more moments here to
07:17
just settle into those intentions.
07:31
And just shifting that focusbriefly away from your intentions.
07:38
I want you to shift your focus,your awareness to the center
07:45
of your eyebrows,
07:47
to the center of your forehead,
07:52
your third eye or your mind's eye.
08:00
And I want to imagine a liquid gold
08:05
shining light
08:09
is gradually starting to beam out.
08:18
The light is getting brighter,
08:20
and it is feeling up theroom that you are in,
08:24
the space that you are sitting in.
08:30
You feel the warmth ofthat light on your skin.
08:34
You feel that tingling sensation.
08:41
And I want you to imaginethat your intentions are
08:46
embodied in that light.
08:51
So your intentions are beingfiltered out of your third eye eye.
08:58
They're being filteredinto the space around you.
09:07
They're being absorbed by the earth,
09:15
by your surroundings
09:23
to keep imagining
09:29
that bright,
09:31
beautiful gold light shiningfrom the center of your forehead.
09:39
And keep embodying thosefeelings and emotions
09:44
from each intention as youfeel that warmth and that
09:48
tingling on your skin fromthe bright, warm light,
09:58
and just sitting in this place.
10:10
And then gradually thatlight begins to dim.
10:19
That light is shifted nowinwards towards your body.
10:26
You feel your light heat heatingyour body from the inside,
10:31
you are beaming from the inside out.
10:38
You are beaming your intentions.
10:41
You are allowing your body, your mind
10:47
to manifest,
10:52
to give gratitude.
10:58
And again, we just sit here inthat sensation, internal warmth,
11:26
and
11:28
bring that awarenessslowly away from the light,
11:34
away from your intentions,
11:39
and back onto your belly.
11:46
Feeling the depth
11:51
of your inhales,
11:57
the length of your exhales,
12:09
feeling the difference between
12:14
every inhale and every exhale.
12:24
The quality, the nature,
12:30
the spade and the feeling.
12:54
Deep, spacious breath in,
13:00
long cleansing breaths out,
13:11
breathing in
13:17
and breathing out.
13:24
And before we
13:28
Leave our meditationand we head off into our
13:32
day, just take a moment,
13:40
scan that body from the top of the headto your toes like we did at the start.
13:45
Death. Pick up.
13:50
Acknowledge any shifts,
13:54
any differences that you feel,
14:05
release of tension, calmness,
14:10
you may feel more grounded.
14:27
Deep breath in breath out of the mouth.
14:36
One more like that ininhale through the nose,
14:42
release out of the mouth,
14:46
keeping your eyes closed gently.
14:51
The fingers wiggle the toes.
14:56
Bring a bit of life back intoyour body. And when you are ready,
15:02
there is no rush. Open your eyes.
15:06
Find that soft gaze. Once again,
15:08
allow the body just to settlefor a few more moments.
15:13
And when you are ready, you can
15:19
move on to your next chapter,
15:23
the next part of your day,your week, your month.
15:28
Thank you.