Welcome to this guided mindfulness meditation with positive thinking affirmations.
I'm Bob Baker,
And I'm thrilled that you join me today on this session.
I'm primarily known for my affirmation work,
But I believe when we combine affirmations with mindfulness,
It's a practice that can help you cultivate a sense of calm and clarity and positivity in your daily life.
As I'm sure you know,
Mindfulness involves focusing on the present moment and observing your thoughts and feelings without judgment.
And they call it a mindfulness practice because this is something that does not come naturally to most humans.
So we must practice this way of thinking and being.
So I invite you to find a quiet,
Comfortable place where you won't be disturbed.
You can sit.
You can lie down.
The main thing is that you get in a relaxed position.
And if possible,
Use headphones or earbuds for the best immersive experience.
Let's start by bringing our attention to the breath.
Take slow,
Deep breaths in through your nose and then out through your mouth.
Do this slowly,
Gently,
But just maybe a little deeper than you normally would.
Notice the sensation of the breath entering and leaving your body.
Feel the air filling your lungs and then gently releasing.
That's why so many mindfulness meditations ask you to focus on your breath.
It's something we do around the clock every day,
24-7,
Yet we rarely focus on that amazing function of our body.
So let's take some time right now to focus on that.
Breathing in and breathing out.
Let's move on and do a gentle body scan.
We're going to start with the top of your head.
Just slowly bring your awareness to that part of your body at the top of your head.
Let that awareness move slowly down to your ears,
To your face,
Your eyes,
Your cheeks,
Nose,
Mouth,
Chin.
Are your muscles relaxed in that part of your body?
If not,
Just allow them to be in a state of ease.
Move your attention now to your neck and shoulders,
Your upper arms,
Your chest,
Your upper back.
If you feel any tension there,
Just do your best to relax.
Move down to your elbows,
Your forearms,
Your hands.
Stretch your fingers out.
Just feel your body get looser and more serene as we go through this process.
How about your belly,
Your lower back,
Your hips?
What are you feeling right now?
Just observe how your body feels.
Where is it most relaxed?
Where are you perhaps feeling a little bit of tension?
What's drawing your attention?
That's what mindfulness is,
Just being aware of yourself,
Your thoughts,
Your body,
Your body,
And even your surroundings.
Continue this body scan down to your legs,
Your thighs,
Your knees,
Your calves,
Your feet.
How do you feel?
What seems to be drawing your attention?
And can you observe that without judging it,
Without labeling it?
Just sit and be with it.
Now bring your attention back to your breath.
Breathing in slowly,
Deeply,
Feeling the lungs.
And slowly,
Gently letting it out.
We're just observing here and being aware.
The same thing can be said about our thoughts and feelings.
It's natural for the mind to wander.
And in this meditation,
We're going to allow it to do whatever it does.
So don't put pressure on yourself to clear your mind,
Be void of thoughts.
If you can get there,
Great.
But when thoughts come up,
And physical sensations come up,
Don't fight them.
Acknowledge them.
Observe them.
Without judgment.
Remember,
This is your time to simply be present.
And now that we've reached this relaxed state,
Let's introduce some simple affirmations.
These powerful self-talk statements can help you reinforce empowering beliefs and attitudes.
I'll state each one,
About six of them.
Feel free to repeat these back to yourself,
Either silently or out loud.
Today,
I enjoy the present moment.
Today,
I observe my thoughts and feelings without judgment.
Today,
I look for and appreciate the good.
Today,
I am grateful for the many blessings in my life.
Today,
I am thankful for the gift of life.
Today,
I am at peace with who I am.
Let's go through those affirmations one more time.
But with the second round,
I want you to really focus and feel them deeply.
Be with these statements and feel the positive feelings that each one inspires within you.
Let them sink into the core of your being.
Here we go.
Today,
I enjoy the present moment.
Today,
I observe my thoughts and feelings without judgment.
Today,
I look for and appreciate the good.
Today,
I am grateful for the many blessings in my life.
Today,
I am thankful for the gift of life.
Today,
I am at peace with who I am.
And now,
Gradually bring your awareness back to your surroundings.
Wiggle your fingers,
Your toes,
Roll your shoulders,
Stretch out your arms and legs.
And as you're still in this relaxed state,
I want you to take a moment to reflect on your experience.
Did you gain any new insights?
Did any of the affirmations in particular have a special meaning for you today?
What did you learn about yourself from this experience?
And how can you apply that new awareness to your life?
Thank you for joining me on this guided mindfulness meditation.
If there's enough interest in this,
I will do more of them.
And remember,
The more you engage in this practice,
The more benefits you will experience.
I wish you the best.
Have an amazing day.
So long for now.
