Hey guys,
Thank you so much for joining me on this guided meditation on finding calmness and peace within.
Right now I am over in Mount Laguna at a beautiful forest and it is so peaceful.
There's nobody around.
I'm surrounded by trees and fresh air and it is absolutely lovely.
And I just want to thank you and congratulate you on taking the time to make some time for yourself to dive within and find peace.
It is so important to take time for ourselves.
So let's get started and I want you to find a comfortable seat either with both feet on the ground,
Palms down,
On your thighs to stay grounded,
Palms up to receive,
Or if you like to lay down,
Lay down.
Whatever suits you in this moment,
This meditation is 100% for you.
I'm going to guide you through a few breathing exercises and then I'll do a little guided meditation and then bring you back and I hope that this will help you just relax,
Calm down,
And find some peace with it.
So let's start by taking a few deep breaths in.
Gently close your eyes.
Take a deep breath in through your nose.
Inhale,
Fill up.
Exhale,
Let it go out your mouth.
Another just like that.
Deep breath in,
Inhale,
Fill up.
Exhale,
Release out your mouth,
Let it go.
Relax your shoulders.
Another deep breath in through your nose,
Fill up.
Exhale,
Out your mouth,
Let it go.
Exhale,
Out your mouth,
Let it go.
Awesome.
Now let's begin our Ujjayi breath,
Our Pranayama breath.
Take a deep breath in through your nose.
Focus all your attention on the air filling up in through your nose.
Inhale.
Gently release out your nose.
Gently release out your nose.
Another just like that.
Focus your attention on the air traveling up your nose.
Exhale,
Release out your nose,
Let it go.
Another deep breath in through your nose,
Fill up.
Exhale,
Release out your nose.
Another just like that.
Deep breath in,
Fill up through your nose.
Inhale.
Gently release.
Exhale,
Let it go.
Now we're going to do equal ratio breathing.
This is scientifically proven to relax your nervous system.
This type of breathing is used in war,
Also known as box breathing.
And for this one,
What we're going to do is we're going to inhale for a count of five,
And then we're going to hold inhale retention for a count of five,
And then we're going to exhale out of our nose for a count of five,
And then exhale retention for a count of five.
We're going to do four,
Let's do five,
Five rounds of this.
We're holding for a count of five,
And then I'm going to guide you through the meditation,
And then we'll bring it right back a few more breathing exercises,
And then you'll be on your way,
Nice and relaxed,
Feeling peaceful and calm.
Okay,
So let's get started.
Take a deep breath in through your nose for five,
Four,
Three,
Two,
One.
Hold for five,
Four,
Three,
Two,
One.
Gently exhale,
Release out your nose for five,
Four,
Three,
Two,
One.
Hold,
Exhale,
Retention,
Keep it pushed out for five,
Four,
Three,
Two,
One.
Beautiful,
Four more of those.
Take a deep breath in,
Fill up,
Inhale through your nose,
Everything you got for five,
Four,
Three,
Two,
One.
Inhale,
Retention,
Hold it for five,
Four,
Three,
Two,
One.
Exhale,
Release out your nose for five,
Four,
Three,
Two,
One.
Exhale,
Retention for five,
Four,
Three,
Two,
One.
Awesome.
All right,
Let's do it again.
Shake your head if you need to.
All right,
Side to side.
Take a deep breath in,
Fill up and focus all your attention on the air traveling up through your nose.
Maybe try to send it down to your belly.
Inhale for five,
Four,
Three,
Two,
One.
Inhale,
Retention for five,
Four,
Three,
Two,
One.
Gently release out your nose for five,
Four,
Three,
Two,
One.
Exhale,
Retention for five,
Four,
Three,
Two,
One.
Beautiful.
Let's just do one more of those.
Okay,
Take a deep breath in through your nose,
Fill up all the way for five,
Four,
Three,
Two,
One.
Inhale,
Retention,
Hold it for five,
Four,
Three,
Two,
One.
Exhale,
Release out your nose for five,
Four,
Three,
Two,
One.
Exhale,
Retention for five,
Four,
Three,
Two,
One.
Beautiful work.
Awesome.
All right,
I'm going to ground you down with a couple of Ujjayi breaths and then I just want you to listen to my voice.
Stay calm,
Stay relaxed.
Take a deep breath in through your nose,
Send the air down to your belly.
Inhale.
Hold it for a moment.
Exhale,
Release.
One more just like that.
Deep breath in,
Inhale.
Exhale,
Release.
One more just like that.
Deep breath in through your nose,
Inhale.
Exhale,
Release.
Now let your inhales,
Exhales flow naturally through your body.
Just let them go however they flow and just listen to the sound of my voice.
I want you to imagine yourself in a beautiful green lush place,
Maybe a forest,
Maybe a jungle,
Whatever suits you.
Just lots of trees,
Lots of greenery,
Finding a comfortable seat with nobody around,
Hearing the sounds of nature,
The wind flowing through the branches of the trees,
Maybe little birds chirping,
Critters,
And just be still for a moment.
I want you to feel this feeling,
This feeling of being in nature,
Of being divinely supported by the universe throughout your body right now.
Feel that feeling of peace,
Of all your responsibilities,
All your worries,
Whatever you've been thinking about recently going through your mind.
I want you to imagine those thoughts all of a sudden just being sucked out through the top of your head and going into space.
I want you to imagine a little white light,
Not a little one,
A big white light being beamed through the top of your head,
Shining through your head,
With all the magic,
All the abundance,
All the joy,
All the love,
All the happiness,
All the success,
The confidence,
The peace,
The calmness,
Everything that you desire.
I want you to imagine all in this beautiful white light just glowing through the top of your head.
Through the top of your head.
And then I want you to imagine this white light flowing down your body,
Through the top of your head,
Behind your eyes,
Past your nose,
Down your throat.
Then I want you to imagine going through your heart space,
Then floating from one arm through every finger,
Inch of your finger,
And then back through your body to your other arm,
Through every little finger,
One by one.
This white light is just bringing energy and abundance and love and joy through each part of your body.
And then the white light travels back to the center as it flows down to your belly button.
And you feel it beaming so bright right there.
Hold it there for just a second.
Take a breath in.
Inhale.
Exhale,
Release.
And now the white light goes down to your belly,
Down to your pelvic floor muscle.
And it spins around there for a second where you feel really grounded,
Really safe.
And now the white light goes down one leg,
Down to your knee,
Down your foot to each toe,
Going one by one to each little toe,
Sending it love and joy and peace.
And now it starts to travel back up your leg,
Back through your pelvic floor muscle,
Spins around a couple times down to your other leg.
Follow this white light as it travels down your foot to each toe,
Sending love,
Abundance,
Joy,
Peace,
Success,
Happiness.
Back up your leg,
Back through your torso,
Travels on up.
Takes a moment.
Feel it in your heart.
Place your palm on your heart,
Feeling the warm white light glowing,
Beaming out your chest,
Sending so much love,
So much joy to everything around you.
You can feel the vibrations throughout your body.
Take an inhale through your nose.
Exhale,
Release.
Let it go.
Now imagine the white light traveling through your throat,
Through your top of your head.
And all of a sudden,
It spews out into space,
Into the universe.
Out through your head,
You're sending all that joy,
All that love,
All that abundance that is there for you,
Back out into the universe as you have it all inside of yourself.
Take a second to feel your body,
The vibrations,
The energy throughout your body right now.
Just notice,
Just notice how you feel.
Notice your breath.
Take a deep breath in through your nose.
Inhale.
Gently exhale,
Release.
Let your eyelids open.
I hope this meditation brought you so much peace,
So much joy.
And know that your breath is always there for you to guide you and you can come back and listen to this whenever you want.
You have all the light and love inside of you,
My dear friend.
Take care.
