Welcome to this meditation to support your daily journaling practice.
Let's take a moment to make sure you are set up for success in this space.
Your notebook or journal should be nearby along with any pens,
Markers,
Highlighters,
Or tools you enjoy while journaling.
You may want to light a candle,
Surround yourself with a soothing scent or oil diffuser,
Or make yourself a warm cup of tea.
Perhaps you are at a desk,
In a comfortable chair,
Or in an easeful seated posture on the ground surrounded by pillows.
There might be a special object in your space like a plant,
Photograph,
Stone,
Feather,
Seashell,
Crystal,
Or object perhaps given to you by an ancestor.
You may have a deck of cards you enjoy while journaling nearby or a book of inspirational quotes or a spiritual text that you would like to incorporate today.
Consider what you may need during this session so once you begin you have everything in your space.
You may want to close the door or something else to ensure you will not be disturbed.
Headphones can be helpful to block out external sounds.
A cozy blanket can be nice as you create this special quiet moment for yourself here in this supportive sanctuary that exists just for you.
A space where you are free to express yourself.
Nothing to do and nowhere else to be.
Once your space is ready,
Let's begin by taking a few centering breaths together.
I like box breathing or square breathing to focus myself and go inward,
But you can choose another practice that you enjoy or count your breaths as we sink deeper into relaxation.
For box breathing,
We inhale,
Hold,
Exhale,
And hold with equal lengths.
I'm going to breathe with a count of four,
But feel free to adapt to what feels good to you.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
In,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Out,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Continue on your own for a few more breaths.
After this moment of quiet awareness of your breath,
Let's do a brief body scan to go deeper inside and anchor into our body.
You can rest your hands gently on your lap,
Or if you would like a mudra,
You can take a kini mudra.
Touch the fingertips of both hands so your hands form a round,
Open space,
Almost like you're holding a ball of energy.
A kini mudra is known as the gesture of the goddess.
It helps with body awareness and instilling a sense of wholeness.
A kini mudra can also help support the unfolding of our inner wisdom and integrate our body,
Which is nice before we begin our journaling practice.
I like to imagine a glowing ball of light and energy inside my hands as I focus on my breath and notice the various parts of my body.
Bring your awareness to your root center between your sitting bones,
Filling you with stability,
Aware and connected to your root center.
Sense your sacral area in the lower abdomen below the navel,
Filling you with creativity,
Aware and connected to your sacral chakra.
Observe your solar plexus area above your navel center,
Feeling the confidence that already exists within you,
Aware and connected to your solar plexus area.
Notice your heart center,
Feeling love and compassion towards yourself as we journal today,
Aware and connected to your heart center.
Feel your throat center,
Allowing you to express your truth freely and with ease,
Aware and connected to your throat chakra.
Bring awareness to your third eye between the eyebrows,
Filling you with wisdom as you are guided today,
Aware and connected to your third eye center.
Notice the crown of your head,
Connecting you to the universe and your spirit guides,
Filling you with divine wisdom and feeling a sense of oneness with the universe,
Aware and connected to the crown.
As you breathe in,
Feel your whole body and the power contained within you,
Your inner wisdom and complete trust in yourself,
Your strength,
Resilience,
Resourcefulness,
All within you now.
Feel it in your center as you breathe in,
Perhaps silently stating the word strength as you inhale.
As you breathe out,
You feel the energy from these points in your body flowing through you in harmony and balance,
Flowing outward through the limbs,
Expansive and spacious.
Feel it flowing outward beyond your physical body as you breathe out,
Perhaps silently stating the word balance as you exhale.
Breathe in strength,
Breathe out balance.
You are focused and ready to tap into your inner desires.
There is no wrong way to do this practice.
You may choose to silently repeat to yourself,
I am enough.
I am enough.
I am whole and complete exactly as I am.
I am whole and complete exactly as I am.
I bring gratitude to myself for practicing today and release judgment for outcomes or performance.
I bring gratitude to myself for practicing today and release judgment for outcomes or performance.
Take another breath in and perhaps exhale with a sigh.
I am happy and grateful for the many blessings I have received.
I am happy and grateful for the many blessings in my life and am excited to continue to co-create with the universe as I journey towards my highest good and purpose.
I offer my vision to align my energy and vibrations with the best version of myself.
I am unapologetically clear on what makes me feel fulfilled,
What aligns me with my purpose,
What I envision for my life and those around me,
The vision I have for my growth,
And the limitless impact I want to have during my time on earth.
Now is the time to pick up your pen and journal as we continue to listen to relaxing music.
You may have a journal that guides you with specific prompts,
Affirmations,
Or reflections for each day where you may want to share your thoughts in an open,
Free dialogue.
Whatever feels good for you today,
Allow yourself to write with honesty and without inhibitions.
Allow your words to flow across the page in beautiful conversation with the universe or whatever higher power or spiritual concept resonates with you.
Tapping into your inner desires and thoughts that move you in this moment.
At this time,
I will stop talking and allow you the space to journal for five minutes.
You're welcome to turn off the sound and play music of your choosing.
See you soon.
We are returning from our journaling session.
If needed,
Allow yourself to pause the meditation and take as much time as you wish.
We will be here when you are ready to return.
Allow yourself to become aware of your breath again.
Feel its rhythm and pace.
Invite your breath to deepen now as you become more aware.
Breathe in clarity.
Breathe out peace.
Inhale clarity.
Exhale peace.
Slowly returning to the present moment in this sacred space.
To conclude the sharing of my thoughts and vision today,
I surrender control of the outcomes and offer my trust in the universe.
The universe may have things in store for me beyond my ability to imagine at this moment,
And I am open to the opportunities,
Possibilities,
And magic that are meant for me.
I bow in gratitude to the divine.
Thank you.
Thank you.
Thank you.
We complete practice today with the closure of your choice.
This may be box breathing,
The sound of OM,
Or something else that feels good to you.
Allow yourself a moment to close your journal practice.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Sending you drops of loving kindness and allowing them to trickle over you and within you like bright sparkling diamonds,
Shimmering with radiance,
And flowing over your entire being with love.
The light in me truly sees and honors the light in you.
Thank you for enjoying this space with me today,
And I look forward to seeing you again tomorrow.
Namaste.
