Hi there and welcome,
My name is Linz.
This is part 3 of a 5 part meditation series that's been created to help you bring more balance and harmony into your life.
Today we are focusing on self esteem and personal power.
If practiced on a regular basis,
This meditation could help you to develop a strong sense of who you are so you can begin to let go of seeking approval from others.
Learn to be okay with saying no and stand strong in what you know is right for you.
So let's begin.
Turn off any external distractions and take a seat.
You could sit on the floor with the legs crossed,
Maybe propping yourself upon a pillow or a block.
Or alternatively sit on a chair with the legs uncrossed,
Feet flat on the ground.
Take a few gentle stretches in the body so you can make the body as comfortable as possible for the remainder of our time together today.
Relaxing the eyes,
Softening the space in and around the temples.
Relax the jaw,
Maybe even roll the tongue around in the mouth,
Softening the throat,
The back of the neck,
The shoulders.
Allow the arms just to be heavy and place the hands in the lap wherever feels comfortable for you.
Softening through the belly and relaxing the thighs.
Begin to feel your body as a whole.
From here you could choose to let the eyelids gently drop shut now or take the gaze down towards the ground and keep the focus soft.
Begin to take a few deep cleansing breaths.
As you exhale,
Expel as much air as possible,
Making space for fresh,
Clean air and energy.
Take your hand and place it on the upper belly,
The space where the rib cage meets at the front of the body.
Begin to breathe into this area.
As you inhale,
Notice how the rib cage expands and as you exhale,
Notice how it softens.
If you enjoy visualization,
You could visualize the colour yellow here,
As if there's a ball of light set right in the centre of the body,
Where your solar plexus is.
It's your choice whether to keep the hand placed on the solar plexus or you could just gently drop the hand back down onto the lap.
Let go of any deep breaths and return to a normal,
Natural breath.
From here,
Set the intention to remain physically still for the rest of your practice.
Now you're settled in,
It's time to create your personal affirmation.
This is a statement that you'll repeat in your mind's eye.
It's a kind statement,
Something that is going to help to uplift you and support you.
It's said in there positive.
I'm going to help you by repeating a few words.
Just let them simmer in the body and choose one that feels right for you today.
Here we go.
Confidence Authentic Powerful Motivated Free Worthy Satisfied Strong Just choose one word that works for you now.
You can use this in one of two ways.
From here on out,
You could just repeat the word in the mind's eye or you could turn it into an I am statement.
As you inhale,
Saying to yourself,
I am,
And as you exhale,
Repeating your chosen word.
There's nothing more for you to do now,
But sit,
Repeat your word,
Whenever the mind wanders or you get distracted.
Without judgment,
Come back to the word and start again.
I am Thoughts will happen.
It's natural.
Just let them float through the awareness as you keep drawing the attention back to your intentional word.
Repeating your affirmation in a kind and supportive way.
The way you'd be kind and supportive to a good friend.
Where is your awareness now?
Deep breath in and then let the breath come out of the mouth.
Close the mouth and then come back to your affirmation.
Begin to feel it washing through every cell of the body as if it was already true.
Every time the mind wanders,
Every little distraction,
It's a place,
A point for you to just come back to the process of the practice.
Letting anything that's coming up,
Come up.
Allowing your body to work things out for itself.
Nothing for you to do other than repeat the affirmation.
It is now time to close the practice.
Letting go of your affirmation.
Begin to take in a few deeper breaths,
Inviting more energy into the body.
And when the time is right for you,
You might want to stay here for a little while longer.
Gently open your eyes.
Thank you for joining me for practice today.
I look forward to catching up with you again very soon.
Namaste.
