How to feel good and happy.
This recording is for general relaxation,
Mindset report,
And emotional wellness.
It's not medical,
Mental health,
Or therapeutic advice.
If you feel overwhelmed,
Distressed,
Or unsafe at any point,
Pause the practice and reach out to a qualified profession.
Listen gently and take only what feels supportive for you.
Let's prepare.
Find a comfortable,
Seated,
Lying position.
Let your hands rest where they naturally want.
This meditation will guide you through breath,
Imagery,
Affirmation,
And emotional presence,
Inviting you to invite well-being and gentle confidence into your mind and body.
Let's begin.
Close your eyes,
If safe.
Take a slow inhale through your nose and a long,
Melting exhale through your mouth.
Breathe normally.
Let your shoulders drop,
Like a heavy coat slipping off your back.
Let your belly soften.
Let your jaw release.
Feel the ground beneath you,
Steady,
Constant,
Holding you like the earth holding your roots.
You have nothing to change.
There's nothing to force.
You're simply here,
Silently or aloud.
Begin with this affirmation.
I am exactly where I need to be.
I give myself permission to feel calm and worthy.
We will now do some abdominal diaphragmatic breathing for 10 breaths.
Before we begin,
Place both hands on your belly,
Just below your belly button.
With each inhale,
Imagine breathing in easily,
Like a warm,
Soft breeze moving through a spring tree.
Then with each exhale,
You will release tension,
Like snow softening under the morning sun.
Let's begin.
Breath 1.
Inhale.
Make your belly rise.
Exhale.
Release all of it out.
Breath 2.
Inhale.
Like the rising sun.
Exhale.
Like a rushing river.
Breath 3.
Inhale.
Exhale.
If thoughts appear,
Imagine placing them on a leaf and watching them drift.
Breath 4.
Inhale.
Exhale.
Breath 5.
Inhale.
Like a warm light filling a quiet room.
Exhale.
Heaviness dissolving.
Breath 6.
Inhale.
And exhale.
Breath 7.
Inhale.
Calm,
Like a tide smoothing the sand.
Exhale tension,
Like a wave returning to the sea.
Breath 8.
Inhale.
Exhale.
Breath 9.
Inhale.
Exhale.
Breath 10.
Inhale.
Exhale.
Breathe normally.
Feel your breath like a gentle tide moving in and out.
Affirm quietly.
With every breath,
I am grounding.
I am safe.
I am supported.
Now you can place your hands to the center of your chest.
We are going to create space for good feelings.
Imagine a warm glow underneath your hands,
Just starting out,
Like the first flower blooming after winter.
With every breath,
This glow expands.
Feel the warmth down into your stomach,
Up into your throat,
Up and over the shoulders,
Like the golden morning light stretching across a still lake or a valley.
Say softly to yourself,
I am allowed to feel good.
I am allowed to experience ease.
Good feelings are safe for me.
I honor the quiet in my life.
I am proud of the simple,
Kind choices I make.
Let heaviness slip away like a fog lifting from a quiet forest.
We're moving on to visualization.
Our happiness activation.
You will picture in your head or imagine a bright doorway ahead,
A doorway into your happiest,
Calmest self.
Begin to walk toward it slowly,
Each step clearing space.
With each step,
A worry falls away like a dry leaf drifting off a branch.
Other thoughts melt like ice turning to water.
Pressure and tension dissolve like dust blowing off an old book.
When you reach the doorway,
Step through into a bright,
Soft light.
Your future is standing here,
Glowing,
Grounded,
Peaceful,
Like a soft lantern glowing.
Place a warm hand on your heart and say,
I deserve to feel good.
I deserve to feel happy.
I am safe to feel joy.
I deserve love,
Peace,
And genuine happiness.
I am enough,
Exactly as I am.
Wrap these words around you like a blanket warmed by the sun.
Imagine yourself sitting.
You find the perfect chair designed just for you.
Let's anchor this happiness.
With a hand over your heart,
Breathe in comfort,
Like a flickering fireplace.
Breathe in the light.
Exhale tension and make those flames flicker.
My heart is open.
My spirit is calm.
Move your hand to your belly.
Breathe in easily.
Exhale heaviness.
I trust my journey.
I trust my inner strength.
Move your hand to your opposite shoulder.
Let calm settle like a soft blanket.
Release pressure like a backpack sliding off after a long climb.
I release what no longer serves me.
I move forward with lightness.
Move your hand lightly towards your jaw.
Invite softness like an evening light.
And melt the tension.
Lightly smile.
I greet each moment with softness,
Kindness,
And peace.
Clasp your hands together.
Imagine dipping your hands into warm,
Still water.
And let go what you've been holding on to,
Like dropping a small stone back into the water.
I let go of what I cannot control.
I lean into what I can nourish.
Let this golden warmth spread head to toe,
Like sunlight passing through a gentle morning fog.
Good feelings are welcome here.
Quiet kindness.
Quiet strength.
They are enough.
Take a deep breath.
Return your hands to your belly.
Let's take four breaths together.
Breathe in.
Exhale.
Breath two.
Inhale.
Exhale.
Breath three.
Inhale warmth.
Breath four.
Inhale ease.
Exhale peace.
Breathe normally.
I am grateful for this moment.
I am grateful for who I am.
I am exactly enough.
Begin to wiggle your fingers and your toes.
Let your eyes open gently if you need to.
Notice the shifts,
The small ones,
How joy,
Confidence,
And inner peace build up over time.
Thank you for showing up every day.
Carry these feelings with you.
Your soft glow is always there.
Widen that soft glow anytime you need support.
And remember,
You have done well in the quietest,
Truest ways.
You are enough.
