Hello,
I'm Diana,
I want to welcome you to my newest meditation,
Speak with Integrity.
Let's begin.
Begin by finding a place where you can be alone for the duration of this meditation.
A place where you can put your device down and have some earphones in or on.
A place where you can sit comfortably with your back supported and your feet flat on the floor,
Or you can decide to put your feet up when you so desire.
When you prefer to do so,
You can also choose to lay down,
But ideally in a place where you do not normally sleep,
So that you can stay awake for the duration of this meditation.
Make sure that you stay warm during this meditation,
Maybe use a blanket to cover yourself when that's needed.
Please relax as much as you can and let my voice guide you through this meditation.
I'd like to invite you to close your eyes gently and bring your attention inward.
Notice your breath without changing it.
Simply witness the gentle rhythm of your breathing.
Let your breath be your anchor to this moment.
With every inhale,
Feel the breath nourishing you,
And with every exhale,
Feel yourself letting go of tension.
Today,
We open ourselves to the deep power of words,
To speak with integrity,
To speak with truth and love.
First,
We listen inwardly.
First,
We align within ourselves.
Begin to lengthen your breath slightly,
Breathing in through your nose for a count of 5,
4,
3,
2,
1.
Hold gently for a count of 2,
1,
And breathe out softly for a count of 7,
6,
5,
4.
Continue in this rhythm.
Inhale,
5,
2,
1.
Hold,
2,
1.
Exhale,
7,
6,
5,
2,
1.
Inhale,
5,
4,
3,
2,
1.
Hold,
2,
1.
Exhale,
7,
6.
With each breath,
Imagine your words being born within you,
And on the waves of your breath,
Feel how every word you speak,
Just like every breath you take,
Has the power to nourish or to harm.
And now,
I invite you to bring your attention to your throat.
Feel the space around your throat and mouth.
Is there any tightness there?
Any sense of holding?
Gently breathe into this area.
Imagine it softening,
Opening and releasing.
Picture a beautiful warm light here,
A pure golden glow.
This is the centre of your voice,
The seat of your communication.
It is sacred.
It is powerful.
Whisper softly to yourself,
I honour the power of my word.
I speak with truth and love.
Let the light in your throat grow warmer with each breath.
3,
4 and out.
2,
4 and in.
2,
2,
3,
4 and in.
2,
3,
4 and out.
2,
3,
4 and in.
I invite you to gently reflect.
How do I use my words to myself?
How do I use my words towards others?
Without judgement,
Simply witness.
You are the loving observer.
Notice if there are words you often say to yourself that wound rather than heal.
Notice if there are moments where you speak of others in ways that are not state and love or truth.
Breathe into whatever you notice.
Each awareness is a gift.
Each awareness opens the path to greater integrity.
Now ask yourself,
What would it feel like if my every word came from a place of truth and love?
Sit quietly with this question for a few moments.
Allow any sensations,
Images or feelings to arise.
Repeat softly,
Either aloud or in your mind.
I choose my words carefully and lovingly.
My words yield,
They do not harm.
I am impeccable with my word.
I speak truthfully.
I speak with love.
I nourish myself and others with my voice.
Let these affirmations settle deep into your heart and being.
Imagine each word you will speak today as a seed.
A seed that can grow into trust,
Kindness and authentic action.
Imagine now that you are standing in a beautiful garden.
The soil beneath your feet is rich and alive.
Like the fertile lands that our ancestors knew well.
Each word you speak plants a seed in this soil.
When you speak with kindness,
A beautiful flower blossoms.
And when you speak with truth,
A mighty tree grows.
And when you speak with love,
Golden fruit ripens.
Notice how lush and abundant your garden becomes when you speak impeccably.
Visualize yourself in conversations.
Speaking with honesty.
Speaking with respect.
Speaking without gossip.
Speaking without self-judgment.
See the beauty that you create through your words.
Stay in this visualization for a while.
Watering your garden with your breath.
Breathing.
And out.
And in.
And out.
And in.
Nurturing your garden with your intention to always choose truth and love.
And breathe in.
And out.
And in.
Two.
Three.
Four.
And out.
And now slowly bring your awareness back to your body.
Place one hand over your heart and the other hand over your throat.
Whisper gently to yourself.
May my words be offerings of love.
May my voice carry the vibration of truth.
May I honor the sacredness of every word.
And when you feel ready start to gently come back to the here and now.
Come back into the room.
Into your body.
Into your consciousness.
Your awareness.
And into your mind.
Take your space into this world back.
As you are coming back into the present moment let yourself explore.
And say yes to the emotions that will continue to amplify.
The emotions of joy.
Of peace.
And of relaxation.
During the rest of your day and the time to come.
Take a deep breath in and let go when you are ready.
While keeping your eyes closed notice the sounds around you.
Notice how your body feels.
Feel the surface you are sitting or lying on under your body.
Feel the surface your feet are on.
And feel your clothing on your body.
Gently move your fingers a little.
Wiggle your tongues a little.
Gently circle your shoulders.
And gently move ahead from side to side.
And become more and more present.
Know that you carry with you the deep inner commitment to speak with integrity.
Today and always.
Take a deep breath in and let go when you are ready.
And when you feel ready gently open your eyes.
Fully coming back to the present moment.
Staying seated for a bit more time.
Look around the room and notice a few things around you.
When you feel ready to do so you can sit up.
You can stand up and return to going about your day.
Thank you for joining us.
