Hello,
This is Beata Sharif and thank you for joining me in this 15-minute meditation called Planting Seeds.
How we talk to ourselves may have more impact on our lives than any other thing we do.
At the root of our identity is our voice within,
Our own self-talk.
We have the power to evolve our inner dialogue by practicing,
Becoming present in this moment.
By speaking to our own self through positive messages.
Train our psyche to create thoughts that make us feel good,
Strong,
And empowered.
Today,
Let's introduce some positive inner dialogue to soothe,
Comfort,
And strengthen our most vulnerable self.
To plant seeds of our highest potential.
Let's begin our practice.
Find the most comfortable position ensuring your spine is straight.
Let your arms rest where they are most at ease.
And when you are ready,
Close your eyes.
Let's tune inwards with our breath.
We will begin with some breath work.
Taking a deep inhale through the nose for four counts.
Pausing with full breath for a moment.
Then exhaling out of the nose or the mouth starting at four,
Each time a bit longer until we reach eight.
Inhaling through the nose for one,
Two,
Three,
Four.
Hold.
Releasing for four,
Three,
Two,
One.
Again,
Deep inhale through the nose for one,
Two,
Three,
Four.
Hold.
This time release for five,
Four,
Three,
Two,
One.
Deep full breath for one,
Two,
Three,
Four.
Pause.
Exhaling six,
Five,
Four,
Three,
Two,
One.
Fill yourself up.
Inhale one,
Two,
Three,
Four.
Hold that full breath.
Exhaling seven,
Six,
Five,
Four,
Three,
Two,
One.
Last time,
Biggest breath in,
Two,
Three,
Four.
Hold it.
Inhaling slowly,
Release eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Allow that to slip away and return to easy,
Steady breath in and out of your nose.
Take your awareness to your forehead,
The area just above and in between your eyebrows,
And notice what you are feeling there.
Just observe.
Holding your attention there,
Silently whisper to your brain,
Calm.
I am calm.
I am calm and relaxed.
Move your awareness now to the top of your forehead.
Imagine there is an opening on the very top of your crown.
And from this opening,
Your energy is beaming out in a golden channel of light.
Envision that it is traveling from your body and connecting to your loved ones.
Visualize and repeat to yourself,
I am connected.
I feel connected.
Moving your awareness now to the sides and back of your head,
Noticing any sensations,
Any feelings bit by bit.
And land in the back of your neck.
Take a breath into your neck.
Exhale,
Let go more.
Allow your focus to gently rise into your throat and hold steady there.
Repeating to yourself,
I am free.
I am free.
Your awareness now glides down one arm at a time,
Starting with the shoulder,
Upper arm,
Elbows,
Forearms,
Hands and fingers.
Return your awareness into your heart and take some deep breaths into your heart center.
Let your breath restore your energy.
Speaking directly to your heart,
Tell yourself,
I love you.
I will take care of you.
I will protect you.
Thank you.
Your beautiful heart that keeps beating no matter what.
Whisper to your heart,
I am open.
Breathe into your heart.
I am open.
Visualize your heart opens and your energy grows.
Let your attention fall to the back of your heart.
Observe the upper back,
Your ribs,
Your spine.
Following your spine all the way down to the middle back and pause here and breathe.
From there,
Glide your attention forward into your upper belly.
The area in between your belly button and ribs.
Holding steady there,
Repeat to yourself,
I am powerful.
I am healthy.
And I am strong.
Let your awareness move into your pelvis and observe what sensations you feel in your reproductive organs.
Breathe full and deep all the way down into your pelvis and tell yourself,
Create.
I am creative.
Move your attention to the back of your pelvis,
Your lower back and hips.
And land at the base of your spine,
The very last vertebrae.
From here,
Envision another beam of light leaving your body from your vertebrae.
Shooting straight down into the earth.
And as you do,
Think,
I am grounded.
I am of this earth and I ground into it.
Follow your focus down one leg,
Your thighs,
Knees,
Calves,
Feet and toes.
And the other side.
And spend a moment with any last personal seeds you would like to plant today.
And let that go and return to your breath.
Just noticing how your body feels now.
Deepening your breath as we prepare to return.
Feeling the space around you.
Bring your attention to any sounds in your environment.
And you can gently move your body.
And when you are ready,
Open your eyes.
Thank you so much for joining me.
I hope you feel good.
I hope you feel good.
How we talk to ourselves matters.
And I'm proud of you for doing the work that only you can do.
I hope you continue to hear comforting,
Positive and supportive thoughts all day long.
Until next time,
Peace and blessings.
