Welcome.
It's Julie.
Building one's own meditation practice can elevate our life experience.
Meditation supports us in so many ways.
Increasing our focus,
Productivity,
Memory,
Helping us be more creative.
It can boost our body's immunity,
Reduce our stress level and help us improve our sleep.
All leading to greater health and longevity and improving the overall quality of our lives.
Through meditation we can also have a clearer vision for our life,
Enabling us to create the life that we want.
Helping us to fulfill our positive desires and become more trusting of our own journey.
In today's meditation we will focus on how to use positive intention to create what we would like to see in our lives.
Please get comfortable sitting down.
You can have your legs crossed or stretched out.
Just make sure that your spine is tall,
Your neck and your head are relaxed and your legs and arms at ease.
And slowly start to close the eyes.
And let's take three deep breaths in our own time.
Take your awareness to your left foot,
From your toes to your ankle,
Your calf muscle,
Your knee,
Your thigh and your hip.
Your entire left leg is quiet.
Bring your awareness to your right foot,
From your toes to your ankle,
Your calf muscle,
Your knee,
Your thigh and your hip.
Your entire right leg is grounded.
And then bring your awareness to your left hand,
From your fingers to your wrist,
To your forearm,
Your elbow,
Your upper arm and your shoulder.
Your entire left arm is peaceful.
Then bring your awareness to your right hand,
From your fingers to your wrist,
Your forearm,
Your elbow,
Your upper arm,
Your shoulder.
Your entire right arm is quiet.
And then bring that awareness to the base of your spine.
Run that awareness from the base of your spine all the way to the nape of the neck.
Your spine is tall and grounded.
Bring the awareness now to the front of your body,
To the left side of your chest and rib cage,
And then the right side of your chest and rib cage.
Become aware of the front of your neck,
The back of your neck.
Become aware of the back of your head,
The top of your head and your face.
Just become aware of your entire body,
Seated here,
Grounded,
Motionless.
And take a moment to notice how you're feeling in your body.
As the physical body becomes still,
Let's now move to stilling the mind.
Start to bring your attention to your breath.
Focus on your breath at the entrance of your nose.
No need to control the breath.
Just be present as you feel the air coming in and going out.
Continue to breathe in your own time for a moment.
Just allow any thoughts to come up,
Let them go and then bring yourself back to the breath.
And now with your eyes closed,
Let's start to gaze into the center of the eyebrows,
The mind space.
And as you gaze there,
Scan the phase of life that you are living in,
In this present moment.
Start to notice if something positive that you want to create naturally comes up for you.
When something comes up,
Start to mentally formulate a short positive phrase for it.
And that could be something as simple as my diet is healthy and nutritious,
Or I sleep deeply at night,
Waking up refreshed.
Just think of any intention that speaks to you.
And when you have that positive intention,
Repeat this in the mind three times.
And as you repeat this positive intention in the mind,
Just simply hold the intention in your mind's eye for a few more moments.
And then start to become aware of the breath at the entrance of the nose,
Just feeling that cool air coming in and the warm air going out.
And start to become aware of any noises around you.
You can start to wiggle your fingers and your toes,
Slowly open the eyes and perhaps stretch.
And I look forward to seeing you back here soon,
And may you always be empowered on your journey.
