Thank you for joining me in this guided meditation.
This meditation is specifically for Black women.
I welcome anyone who identifies as a Black woman and all other women of color.
We need this.
However,
Anyone of any race or gender is welcome to listen and share this with a friend or family member,
Whom you think may find it useful.
This world has a way of making us Black women feel like we aren't seen,
Protected,
Heard,
Or respected at times.
Oftentimes,
The narrative in the world perpetuates that we are not valued,
Worthy,
Or loved.
And today,
I want to guide you and myself as a Black woman with healing words of affirmation.
Our words have the power and the ability to rewrite the internal story that we tell ourselves based on our experiences and trauma.
So I invite you to listen to this meditation at the start of each day,
Before bed at night,
Or whenever you're feeling emotionally or physically triggered or overwhelmed.
Let's begin.
Take a deep breath with me in through your nose and out through your mouth,
Beginning to slow down your brain,
Your body.
And as you settle in,
I invite you to lay down if possible.
This particular meditation is more restorative and I think it's great to just allow your subconscious to receive.
But if you can't lie down,
That's okay.
Just find whatever comfortable position that works for you.
If you are lying on your back,
Allow your body to relax fully,
Palms facing up,
Legs planted into the surface beneath you.
Allow your jaw to hang loose,
Noticing how your body feels,
Breathing in deep in through the nose and out through the mouth,
Letting it all go in this moment.
Continue to breathe in through the nose and out through the mouth at your own pace,
Allowing your body to relax deeper into this moment,
Trusting that you can let go of the weight.
That you've been carrying.
You can leave it right here on the surface,
On your mat,
On your bed,
Wherever you are.
The weight of fear and anxiety that sometimes plagues us black women just in our existence.
Breathing in deep through the nose and out through the mouth.
Just notice how your body feels,
Bringing your awareness to your brows,
Noticing if there's any tension there.
And if so,
Just breathing in deep and allowing it to relax a little bit more.
Bringing your attention to your jaw and noticing if there's any tension there.
And if so,
Just allow yourself to deepen in relaxation with each breath that you take.
And then bring your awareness to your shoulders.
A lot of us carry tension in that area.
Just breathe in deep and notice how your shoulders feel.
And allow your breath to deepen the relaxation of those muscles.
Quickly scan the rest of your body and just notice if there's anywhere that requires a little extra attention or support.
And if so,
Just take a moment to breathe into that space,
Visualizing the area in your mind.
And when you breathe out,
Exhaling any tension that you've been holding onto.
Body fully relaxed,
Mind at ease.
Breathing in and out at your own pace.
I invite you to place one hand on your heart space and one hand on your belly.
Just comforting yourself.
Acknowledging your womb space,
Acknowledging your heart space.
Acknowledging your body for serving and supporting you for all these years.
Acknowledging your lungs for expanding with each breath effortlessly.
Acknowledging that your heart has been pumping each valve and chamber opening and closing at the exact time necessary to sustain our lives.
You were intricately designed.
And just taking a moment to appreciate your body in all this glory can bring us back to that truth sometimes when we forget.
So from this space of relaxation and comfort and support,
I invite you to reflect upon these affirmations.
And then the second time when I say them,
I invite you to join in and repeat them either aloud or silently to yourself.
Taking in a deep breath in through the nose,
Out through the mouth.
I am safe and supported in my body,
In my blackness,
In my womanhood.
I am protected in my body,
In my blackness,
In my womanhood.
I am magic in my body,
In my blackness,
In my womanhood.
I am valuable.
I am supported.
I am protected.
I am loved.
I am soft.
I am tender.
I am beautiful.
I am supported and protected.
I do not have to always be strong.
I am deserving of love.
I am deserving of emotional,
Spiritual,
Mental,
And physical support.
Breathing in deep in through the nose,
Out through the mouth.
Now this time I invite you to repeat the affirmations aloud or silently to yourself.
I am safe and supported in my body,
In my blackness,
In my womanhood.
Deep breath in through the nose,
Out through the mouth.
I am protected in my body,
In my blackness,
In my womanhood.
In through the nose and out through the mouth,
Allowing each affirmation to really penetrate your heart space,
Your womb space.
I am magic in my body,
In my blackness,
In my womanhood.
Breathing in through the nose,
Slowly out through the mouth.
I am valuable.
I am supported.
I am protected.
I am loved.
I am soft.
I am tender.
I am beautiful.
I am supported and protected.
I don't always have to be strong.
I am deserving of love.
I am deserving of emotional,
Spiritual,
Mental,
And physical support.
I am capable of asking for help when I need it.
I am loved,
Worthy,
And supported.
Take a deep breath in,
Breathing in all of those affirmations,
And exhale any disbelief,
Any fear,
Any anxiety,
Any story in your mind that you've been playing on repeat that contradicts the truth of these words.
Breathing in deep through your nose and slowly out through your mouth,
Bringing your awareness to your heart space.
I invite you to imagine a color,
Choosing any color that resonates with you,
The first one that came to mind.
And that color starts out as a little seed planted in your heart.
It's vibrating and radiating all of the energy that we're sending it right now.
And with each breath,
That seed begins to expand.
Imagine that golden little ball of light is expanding and expanding with each breath,
Inspiring you to take deeper,
Slower,
More expansive breaths.
Fully expressing all ranges of emotion in this moment,
Allowing yourself to cry if you need to,
To breathe deep and slow,
Trusting that you are safe here.
Even if you don't feel safe anywhere else,
You are safe here.
And with each breath,
That seed expands to the point where it's no longer a seed,
It's now a light that is immersing your entire body.
From head to toe,
You are saturated in pure love,
Light,
Protection,
Radiance.
Breathing in that light,
Allowing it to penetrate every cell in your body.
Breathing out any lies or narratives that you've been told that contradicts this feeling of love and peace,
Immersing every single inch of your body.
You are so worthy of this love and protection and comfort that you feel right now.
Allow yourself to just rest in this for a moment,
Imagining that light is covering your entire body from head to toe.
And with each breath,
It extends beyond your physical body,
Surrounding you in love and joy and radiance and peace.
Taking a few more deep cleansing breaths,
Breathing in that golden,
Radiant light and exhaling any gray,
Cloudy,
Residual energy that no longer serves you.
All the stories you've been told,
All the trauma you've experienced,
Release it in this moment.
Allow yourself to just witness yourself raw and vulnerable,
Yet so loved and so protected.
You are safe here.
You are safe.
My sister,
You are safe.
Breathe in through your nose and out through your mouth.
Before we close this meditation,
I invite you to just rest in this for a few moments longer.
Sending yourself love and gratitude for doing this practice with me.
And reminding yourself that you can always tap into this feeling of peace and restoration at any point.
This space of love lives inside of you and it covers you each and every day.
Breathing in through your nose and out through your mouth.
Go ahead and bring your body back into the space.
Becoming aware of the sounds around you and just begin to move your body in whatever way feels comfortable.
If you want to roll your neck or stretch your hands,
Your feet.
Just allow yourself to be fully expressive in this moment.
Authentically you.
And when you feel ready,
You can go ahead and open your eyes.
