Hello and welcome to this guided meditation session.
My name is Dr.
E and I will be your guide through this mindfulness practice.
If you rarely practice meditation or are new,
Take some time to enjoy this practice without judgment and let every experience be a unique one.
This practice is dedicated to letting go and making way for gratitude.
When you let go and make way for gratitude,
You rid yourself of distracting thoughts caused by various reasons.
Instead,
You will begin to turn your attention to things that serve you,
Enabling you to experience appreciation and openness of yourself in all the things that you do.
Let's begin.
First start with finding a quiet place where you will not be distracted.
Start by settling into that comfortable position in your chair,
Sitting upright and stable,
Where your back is fully supported,
Your neck is supported,
Your head is straight,
And your shoulders are relaxed.
Begin to close your eyes or either gaze down to the floor.
Take some slow,
Deep breaths,
Helping to bring yourself into the present moment,
Leaving behind any anxiety or stress that you brought into this practice.
As you're taking those deep breaths,
Allow the process of feeling more peaceful and centered come in.
These diaphragmatic breaths allow you to have your belly expand as you breathe in and contract as you exhale.
Continue to take a few more of these long,
Slow,
Deep breaths,
Breathing in fully and exhaling fully.
And then returning to normal breathing.
Take a moment to notice how you feel after deep breathing.
Is there any difference in your breath?
And are you more relaxed and not stressed?
Possibly there's no difference at all.
Whatever you're experiencing,
Take some time to observe it in this moment without judgment.
Continue to breathe in through your nose,
Not through your mouth,
Allowing your normal breaths to breathe slowly.
Did you notice any difference between the deep breaths and your normal breathing?
Just allow yourself to notice that and allow yourself to enter into that more calmer,
Less labored state where your breaths flow more naturally.
Let's begin to turn our attention more deeply inward,
Beginning to letting go of the noises around you.
If you're starting to be distracted by sounds in the room or thoughts in your mind,
Simply notice them,
Bringing them to your attention,
But letting yourself go back to the breaths.
Observe and accept your experience at this moment without judgment,
Paying attention to each inhale and exhale.
If your mind wanders to thoughts or problems or things that you left or are going to,
This is perfectly normal.
Just simply notice your mind wandering by acknowledging it,
Accepting it,
And letting it go effortlessly.
Simply breathe as you breathe,
Not striving to change anything,
But turning your attention instead back to your breath.
Let's begin.
Let's think about an event that might be bothering you.
Begin to breathe that event into your emotions.
Breathing it as you allow it to flow in your mind.
Possibly the thought,
Memories,
Or plans are associated and cloud in your mind at this moment and you feel that you need to let it go,
But you feel as though you can't.
Breathe into that thought and as you breathe out that thought,
Allow it to leave.
Begin to let go,
Continuing to let go.
And take notice of any worries,
Fear,
Anger,
Irritation,
Jealousy,
Or judgment you might be feeling.
Relax in observation and without judgment.
Breathe into that thought and as you allow it to flow in your mind.
Now let's turn our attention to things that serve you well.
Think about this event,
Person,
Place,
Or thing that brings you joy.
Begin to replace the emotion you felt when you were unhappy with this emotion that makes you feel good.
Notice the clarity of your breaths,
Your thoughts,
Your feelings as you begin to think on this.
Begin to use this feeling to replace any negative things that have happened and begin to accept it with gratitude.
Notice how your body,
Your emotions,
Any movements that you might have are a bit clearer,
A bit more spacious,
A bit more open.
This situation or feeling is where you want to be and you are grateful that you have found it.
You're now beginning to focus on this event,
Experienced person,
It could be a pet or a possession with an overwhelming feeling of gratitude.
Take a moment to enjoy the way this makes you feel.
Enjoy.
Now that you have let go of what isn't serving you,
You can now begin to realize how grateful you are for this moment in time.
Possibly you can share this gratitude with your family,
Friends,
Or at work.
Particularly with someone you like or even someone you may not,
As you now understand how to let go of negative feelings and thoughts that do not serve you or others.
You now know these things that don't fill your hearts,
Minds,
Or spirits,
Or to be filled with gratitude.
Take the remaining part of this practice to reflect on how grateful you are for letting go,
For the thoughts and feelings you have experienced in this practice.
As you reflect on letting go for the remaining part of the practice,
Think about how you have opened your mind to a new world of possibilities for yourself and others.
Remember that letting go doesn't mean erasing memories,
It simply means that you are ready to make new ones,
As you now know how to empty the space of negativity,
Replacing it with gratitude.
Okay?
.
.
You are now ready to let your awareness broaden to solve problems,
To bloom,
And to blossom wherever you go.
