Connection & Belonging

Welcome to this guided meditation.

Thank you so much for taking time out of your day to be here.

If you're in a spot where you've never done meditation before,

Or maybe it's your hundredth time,

I just invite you to be open to receive whatever needs to come through for you.

This is a time of reflection and a time of peace to calm your body.

So often we run so fast that we don't actually realize how stressed we are because we're operating from that spot at all times.

And when we meditate,

We have a chance to calm our nervous system,

Slow down,

Just be conscious,

And from there we are able to make powerful decisions about our lives.

So what I first want you to do is just notice your breath and don't try to change it.

Just notice if you have short inhale,

Short exhale,

Is your breath deep and potent?

And I just want you to sit here noticing it.

And next I just want you to start scanning your body,

Starting from the top of your head,

Maybe moving your neck a little bit,

Dropping your shoulders,

Relaxing your jaw.

How does your chest feel?

Is there any place in your body that you feel stress right now?

Can you breathe deep into that spot?

And continue scanning all the way down.

Do you have any pain maybe in your lower back?

Scanning your legs and your knees and your feet.

Before we begin,

I just want you to just picture this white light coming from the universe,

From the stars,

And bringing that white light from the top of your head down through your whole body,

Allowing it to penetrate your entire body.

Maybe picture some white rain flowing down your body.

And next I want you to picture your feet being rooted in the ground,

One with the earth.

And I just want you to start looking at your feet.

And I just want you to start looking at your feet.

And I just want you to start looking at your feet.

And when you're ready,

We're going to start by taking three cleansing deep breaths in through the nose,

And your exhale should be audible like a sigh.

It sounds like this.

And when you're ready,

We're going to start by taking three cleansing deep breaths in through the nose,

And your exhale should be audible like a sigh.

It sounds like this.

And for the next five or so minutes as we meditate,

I just want you to do conscious deep breathing into your body,

Just focusing on your breath.

And when you're ready,

Beginning.

Notice the resistance coming up in your body.

Your brain may want to think about everything you have to do today.

But just remember,

Divine timing led you right here in this exact moment to be still,

Honoring the parts of you that want to run away from this,

Honoring the parts of you that feel uncomfortable.

Next,

I want you to envision yourself sitting at a large table,

And you have everyone you love at the table with you.

Placing your hand on your heart,

I just want you to notice how it feels to be surrounded by your loved ones,

All in one place.

And next,

What I want you to do is envision that table getting longer.

Maybe some people that you haven't spoken with in a very,

Very long time walk in.

How does it feel to be reunited with everyone you love?

And maybe even envision the table getting longer.

Maybe some people that you've had a hard time with walk in,

And you're ready to just let that emotion go.

How does it feel to not carry anger,

Sadness,

Jealousy,

Rage towards someone?

How does it feel for them to walk in and you see their face and all you have is pure love?

Hurt people hurt people,

And when we're hurt,

We often project on others.

What if we saw our sadness and our wounds and our projections as a reflection of things that we need to heal in ourselves,

And those things that other people project on us?

What if we just see them as wounds that they need to heal about themselves?

Nothing that anyone does has anything to do with us.

So as you invite as many people to this table as possible,

There's room for everyone.

Notice how grateful you feel for being alive in this moment right now.

And next,

What I want you to do is just reach into your pocket,

And you feel something round and smooth,

And you pull it out and it's a pebble.

And on that pebble has a word,

Maybe something you've been carrying that's been holding you down,

Shame,

I'm not worthy,

I'm not loved.

Whatever that pebble is,

I just want you to picture dropping it,

Taking it out of your pocket,

And for the next few moments,

Taking as many pebbles out of your pocket as possible and just leaving them on the floor.

Notice how much lighter you feel as you release each pebble.

Notice some emotions running through your body right now.

Who would you be without those labels,

Without that identification?

After you have released the last pebble,

Just gently coming back to your breath.

Looking around and thanking everyone at the dinner table for being with you in this moment.

And you're just going to gently and quietly get up from the table and exit.

You're going to find a beautiful white door,

And you're going to open it,

And it leads to a field.

A field full of flowers,

All the colors of the rainbow.

There's pink and yellow and green and blue and orange and red and purple.

I just want you to walk until you find a safe spot to sit.

And just be with yourself in this moment.

Thanking yourself for this practice that you've just done.

And gently when you're ready,

I invite you to come back to your body.

Start noticing the room around you,

Maybe wiggle your toes,

Wiggle your fingers.

Just come back to your body for a second.

Thank yourself for being here in this practice.

Thank you for putting in the work.

As we work to heal ourselves,

We work to heal the collective.

We are all connected.

And the very last thing I want you to do is I want you to tell yourself something that you wish someone would have told you as a child.

You are beautiful.

You are worthy.

You are so strong.

You can do anything you set your mind to.

Whatever it may be,

I just want you to maybe in your head or maybe say it out loud,

Just repeat that to yourself over and over.

Maybe you keep your hand on your heart or you hug yourself,

You wrap your arms around yourself.

What do you need to hear right now?

Thank you for being here.

Namaste.