Hello there and welcome to today's meditation.
Today we're going to be focusing on bringing calm and inner peace while still empowering ourselves and instilling a sense of confidence.
Let's start by finding a quiet and comfortable place to sit or lie down.
Take a moment to find your spot and sink in to a comfy and cozy position.
We're going to begin by taking some deep breaths in through your nose and slowly exhaling out through your mouth.
As we exhale we'd like to make a falling out sound where we're letting all of the stress and the worry go and it sounds something like this.
So together we'll begin taking three inhalations through our nose and three exhalations through our mouth using our falling out breath and making that huh sound.
Let's begin.
Inhale through your nose and exhale through your mouth.
Now take a few moments to continue to repeat these inhalations through your nose and exhalations through your mouth and continue until you feel relaxed and calm.
Now imagine you're standing in a beautiful forest surrounded by tall trees.
Take a moment to look around and see these trees.
Notice the bark and the color of the trunks of the trees,
The texture of the trees.
Are there different kinds of leaves?
Are they all the same?
Are some a lighter green or some a darker green?
Are there any brown,
Yellow,
Or orange leaves?
How does the sunlight filter through these tall trees?
Is it warm or cold?
Really take a moment to look around and explore this beautiful forest and all that it has to offer.
You can hear the gentle sounds of leaves rustling in the wind.
Maybe there's a bird chirping and talking to its friends.
Listen closely and maybe you'll hear a forest animal rummaging through the leaves looking for a snack or a friend.
Take a moment to take it all in and soak in the peacefulness of this place.
As you breathe in,
Imagine that you are breathing in the fresh forest air.
And as you breathe out,
Imagine that you are releasing any tension or worry you may have.
As you inhale,
Smell the freshness of the air and the trees.
And as you exhale that breath out and imagine releasing those tension and worries,
Notice the difference in the temperature of your exhale against the coolness of the inhale as the air travels up through your nose.
As you continue to breathe deeply,
Focus on the sensations in your body.
Notice how your chest rises and falls as you breathe and how your body feels heavy and relaxed.
Imagine a small fire in the center of your chest.
This flame represents your inner strength and courage.
Visualize it growing bigger and stronger with each breath that you take.
As you focus on this flame,
Repeat the following affirmations to yourself.
You can say them quietly in your head,
You can whisper them,
Or you can say them out loud.
Whatever feels good and right for you.
Begin to repeat,
I am strong.
I am brave.
I am loved.
Repeat it as many times as you need to until you feel empowered and confident.
Return your attention to your breath.
Take a few more deep breaths in through your nose and out through your mouth.
When you feel ready,
Slowly begin to wiggle your fingers and wiggle your toes.
Stretch your shoulders up towards your ears and roll them back a few times.
Roll them forward a few times.
When you feel ready,
Allow your eyes to begin to open.
Remember that you can always come back to this peaceful forest in your mind whenever you need a moment of calm.
Should a stressful or a worrisome event take place,
Take a moment to stop and close your eyes.
See the forest around you.
Smell the crisp air.
Feel the relaxation move through your body as you inhale and exhale.
Remember,
You are strong,
You are brave,
And you are loved.
Carry this with you through the rest of your day.
