Hello,
My name is Sam and welcome to this meditation practice which is designed to help you let go of negative thoughts and find positive energy.
Let's start by finding a comfortable and quiet place where you can sit or lie down without being disturbed for the duration.
Make sure your posture is relaxed and comfortable and your breathing is deep and natural.
Begin by taking a few deep breaths in through your nose and out through your mouth,
Releasing any tension or stress from your body.
Allow your breath to become slower and deeper as you relax more and more into the present moment.
Focus your attention on your breath,
Noticing the sensation of air entering and leaving the body.
Allow your muscles to soften,
Your shoulders to melt down,
Your jaw to slacken.
Feel a sense of ease and peace.
As you continue to breathe deeply,
Bring your attention to your thoughts and notice any thoughts that may be arising.
Without judgment or resistance,
Simply observe these thoughts as they come and go,
A bit like clouds passing across the sky.
We can acknowledge them but don't get caught up in them.
Now notice if within these clouds any of those thoughts are negative or self-critical and as you exhale,
Release those negative thoughts from the mind and body.
With each breath out,
Visualize yourself letting go of any tension or negativity that you may be holding on to and as you breathe in,
Imagine yourself inhaling fresh positive energy and vitality,
Filling your body with light and warmth.
As you continue to breathe this way,
Notice how your body feels lighter and more relaxed and your mind becomes clearer and more peaceful.
Allow yourself to let go of any worries,
Fears or doubts that may be weighing you down and focus your attention on the present moment.
Now bring your awareness to your heart center,
The area in the center of your chest.
Imagine that you're breathing into this space,
Filling it with love,
Compassion and positive energy.
As you inhale,
You might imagine you're drawing in love and positive energy from the universe and as you exhale,
Imagine that you're sending this energy out into the world.
Allow yourself to feel the warmth and love radiating from your heart center,
Spreading out to all those around you.
Visualize yourself surrounded by a cocoon of positive energy,
Protecting you from negative thoughts and emotions.
Now imagine yourself in a beautiful,
Peaceful place,
Surrounded by nature.
This can be anywhere that makes you feel calm and at peace.
Take a moment to immerse yourself in the sights,
The sounds and sensations of this place,
Noticing the colors,
Textures and scents around you.
As you continue to breathe deeply,
Imagine that you're absorbing the positive energy and healing power of this place,
Thinning your body and mind with peace and tranquility.
Allow yourself to surrender to the beauty and wonder of the natural world and let go of any worries or concerns that may be weighing on your mind.
Continue to breathe in the love,
Compassion and positivity,
Breathing out any unwanted feelings or tension.
Take a few more deep breaths in this peaceful space,
Feeling the positive energy and healing power of nature flowing through your body and mind.
When you're ready,
Gently draw awareness back to the face of the earth,
Gently draw awareness back to the physical body,
Feeling the sensations of the breath and the weight of the body on the ground.
Take a few moments to reflect on the experience you've just had,
Noticing any changes in your mood,
Your energy or perspective.
Know that you can return to this peaceful,
Positive state of mind whenever you need to,
Simply by focusing your attention on the breath and your heart center and letting go of everything that no longer serves you.
When you're ready,
Slowly open your eyes and bring your attention back to the present moment,
Feeling refreshed,
Renewed and energized.
Thank yourself for taking the time to practice this meditation and know that you are capable of finding positivity and letting go of negative thoughts whenever you need to.
And remember,
Carry this positive energy with you throughout your day and come back to this meditation practice whenever you need a moment of peace and tranquility.
Thank you for joining me on this journey.
I hope you have a wonderful day.
