We begin by finding a comfortable position.
Perhaps sitting cross-legged on a cushion or sitting in a chair with your back supported or even laying down.
Find the position that works best for you.
Scan your body,
Finding any tense or tight areas,
And then relax those areas.
Inhale deeply.
Visualize bright,
Soft,
White light spreading to those areas that are tight,
And then feel those areas in your body beginning to become soft.
Continuing on with your breath,
Take a big inhale in through the nose for one,
Two,
Three,
And then when you exhale out through the mouth,
Imagine sending out any stress or tension.
One more breath like that,
Inhaling deeply for one,
Two,
Three,
Exhaling out through the mouth for one,
Two,
Three.
Inhaling deeply for one,
Two,
Three,
And exhaling completely for one,
Two,
Three.
Keeping this slow,
Steady rhythm of breathing,
Staying relaxed,
Calm,
And attentive,
We begin by sending ourselves phrases of compassion and affirmation.
May I be happy.
May I be healthy.
And may I live in peace.
Today your focus will be on these phrases,
These phrases of compassion and affirmation.
May I be happy.
May I be healthy.
And may I live in peace.
Perhaps there are other phrases that you would prefer to use,
Phrases that are more significant to you.
Take a moment now,
If you would like,
And think of phrases that would promote a state of being that is important or something that you need right now.
It could be any phrase of affirmation.
Breathing in.
May I be happy.
May I be healthy.
And may I live in peace.
Use these phrases as your anchor.
Use these phrases as your focus.
Come back to these phrases any time your mind wanders.
Simply begin again,
Repeating to yourself,
May I be happy.
May I be healthy.
And may I live in peace.
If at times thoughts or memories may come into your mind,
Breaking the flow of your mindful focus,
Let them pass.
Let them go.
And then gently bring yourself back to your focus.
Reaffirming to yourself the phrases of compassion.
May I be happy.
May I be healthy.
And may I live in peace.
You can share these phrases of compassion and affirmation with others around you.
Bring to mind someone that you know,
Someone that has been kind to you,
Perhaps someone that has helped you,
Someone that has been good to you.
Bringing this person into your mind,
Visualize them right in front of you,
In this space with you,
Feeling their kind energy,
Their care,
And their love.
And wish them too these phrases of compassion and affirmation.
May you be happy.
May you be healthy.
Compassion,
Being the wish for others to be free from suffering.
We bring our meditation to a close by sharing these phrases,
These wishes of compassion and affirmation to the people around you.
Take a big,
Huge inhale in.
As you breathe in,
You can visualize bright,
White,
Affirming light entering through the top of your head and going all the way down through your spine,
Through your heart,
Through your root chakra,
And anchoring you down into the earth below you,
Feeling grounded and at the same time uplifted.
Take another big inhale in through the nose.
When you exhale it out,
You imagine sending positive light,
Positive vibrations,
And all your positive affirmations,
Sending them out,
Sharing them with the people around you,
Sharing it around the space that envelops you.
Perhaps even as you leave your meditation,
Taking this energetic positive vibration with you and sending and sharing it with the people that you meet as you go through your day.
If at any time in your day you might feel stressed,
Close your eyes,
Take a big inhale in through the nose,
Reaffirm to yourself,
May I be happy,
May I be healthy,
And may I live in peace.
Namaste.
