Welcome everyone to this meditation.
Let's begin by finding a comfortable seated position,
Either on a chair or on a cushion on the floor.
Rest your hands on your lap and allow your eyes to close.
Remember that in this meditation,
We're not trying to stop any thoughts.
There's no wrong way to do this,
So give yourself permission to have whatever experience you have right now.
The way this will work is we're going to focus on calming our mind,
Stepping into patience and love.
So I want you to set your intention that with each breath,
You experience a deeper sense of peace,
A deeper sense of patience,
A deeper sense of love for yourself,
And then we're going to extend it to the whole.
And let's begin.
Eyes should be closed.
Take a deep breath in and let it out.
Now bring to mind a picture of you.
Could be a younger version of you or it could be you in this very moment.
And bring to mind any negative thoughts that you have about yourself,
Anything that doesn't serve you.
All of those conversations or thoughts or beliefs that you have about yourself and take a deep breath in and inhale peace.
And now exhale peace.
And let's do that one more time.
We're going to inhale peace.
And on the exhale,
Feel all of those thoughts,
Feelings,
Conversations float away.
And we're going to do the same thing.
Take a deep breath in,
This time inhaling patience and exhaling patience.
Take another deep breath in and inhale love and exhale love.
Now we're going to expand this.
So now bring to mind anyone who's ever hurt you,
Anyone you have negative energy on.
And again,
All of that negative energy that doesn't serve you,
I want you to bring that to mind.
And we're going to take a deep breath in and we're going to inhale peace.
And we're going to exhale peace and exhale,
Have all of those thoughts flow away.
Take another deep breath in and inhale patience and exhale patience.
Take another deep breath in and inhale love and exhale love.
And now we're going to expand that even further.
So I want you to bring to mind your household,
Your neighborhood,
Your community.
We're going to extend it out into the world.
Think of all of the negative energy,
All of the hurt,
All of the sadness,
All of that energy that you know doesn't serve any of us.
And we're going to take a deep breath in and we're going to inhale peace and we're going to exhale peace.
And as you exhale,
Feel all of those thoughts flow away and do that again.
We're going to take a deep breath in and inhale patience and exhale patience.
We're going to take another deep breath in and inhale love and exhale love.
And we're going to take one deep final breath in,
Combining everything.
So we're going to inhale peace,
Patience,
And love,
Exhaling peace,
Patience,
And love.
And when you're ready,
Slowly open your eyes,
Carry this sense of calm,
This sense of peace with you as you go about your day.
And remember,
You can always return to this peaceful state whenever you want or need.
Thank you for joining me on this journey.
Remember,
You are in charge of your happiness.
So go out and create something amazing today just because you say so.
