Hello and welcome.
I'm Tanya and I'm glad you're here with me.
Let's begin.
You can practice sitting on the floor or a chair,
Lying down or anywhere that you feel safe and comfortable.
In this meditation we will do some relaxation and then we will focus on nurturing our sense of self-empowerment.
By taking this time for self-reflection we can create a mental space for positive transformation.
Keep your eyes softly focused.
Take a full breath in,
Filling your lungs with air and exhale slowly.
You can repeat this a few times,
Just allowing your body to let go a little bit and soften with each breath.
Breathing in and breathing out.
And if you find that you're still feeling maybe a little bit tense or anxious as we move through this practice together,
Just remember that relaxation takes time and just allow yourself to be patient with this process,
Knowing that every breath you take brings you closer to a state of more calm and a little bit more peace.
Now let's set our intentions for this practice.
Repeat after me in your mind.
I intend to relax,
Accept,
Grow,
And be happy.
I intend to relax,
Accept,
Grow,
And be happy.
One more time.
I intend to relax,
Accept,
Accept,
Grow,
And be happy.
The power of these intentions really can guide our thoughts and actions.
When we set intentions we're shaping our experiences and by believing in the power of these words we can open ourselves up to making positive changes and to growth.
Take another full breath in and exhale release and soften.
Now allow your awareness to drift to your surroundings,
Just noticing where you are in your space and choose a neutral point to focus on.
Something that's not too distracting or brings up maybe a lot of memories or emotions.
We just want something neutral to focus on and as you do gently blink your eyes with each number that I say counting down from 10.
10 9 8 7 6 5 4 3 2 1 0 and you can close your eyes now if you like or continue to hold a soft gaze on your focal point whatever feels best for you in this moment.
Just allowing your eyes to relax in whatever state you've chosen.
You might notice some rapid eye movements and this is just a sign of relaxation and it's completely normal.
Notice where your body is touching the surface beneath you and let your awareness drift to your nostrils feeling the gentle flow of air in and out.
Next bring attention to your ears allowing any sounds that you hear to deepen your practice.
Allow them to become a part of it no matter what you're hearing.
Maybe it's the hum of your computer,
Cars driving by,
Birds chirping outside,
A dog barking.
We're just allowing these sounds to become a part of our practice.
As we hear them it's simply adding to our awareness.
Adding to our awareness and our attention and not taking from it.
Not seeing them as distractions or disturbances just a part of our meditation practice.
Now focus on your shoulders moving down each arm to the fingertips just feeling the weight of your arms and hands becoming a little bit heavier and more grounded with each breath.
Shift your focus to your chest and your upper back just allowing them to open and expand with each breath you take.
You might notice your heartbeat.
You might feel the rhythm of it beating in your chest.
If you do or you don't there's no right or wrong just something you might notice the quieter your mind and your body start to get.
Allow your awareness to move down towards your belly and just noticing it rise and fall with each breath.
Noticing your lower back and your hips allowing them to sink deeper into the surface underneath you.
Moving down to your legs softening all the way down to your feet and just doing your best to allow your entire body to just surrender a little bit.
Surrendering a little bit more with every breath.
Now you can imagine or visualize a calming color for you.
Maybe a soft blue or a soft green whatever color comes to your mind first.
No right or wrong.
Now visualize this color moving up through your body filling each space starting from your toes slowly moving up through your legs your belly and chest the color filling your arms and each finger moving up through your neck and your face and finally this calming soothing color spilling out through the top of your head.
Feel this color bringing healing and relaxation to every part of your body and just staying with this color for the next few moments and now we'll transition back to following our breath inhaling and exhaling.
The power of our breath brings our bodies closer to a state of balance.
Each breath we take is an opportunity to let go of a little bit of stress and each breath out is a chance to become more grounded in our thoughts and in our actions.
When faced with challenges remind yourself of your ability to stay calm and centered through the power of your breath.
There is no greater superpower.
Now think of one positive change you want to make in your life.
It doesn't have to be anything big or grand it can be something small and simple and once you have this positive change in your mind now take a moment to envision the new habits that you need to embrace and the old ones you need to leave behind so you can make this one small positive change.
Visualize yourself embracing these changes,
Feel the sense of empowerment that comes with taking this positive action in your life.
See yourself living a life filled with joy and purpose where your actions align with your deepest values and your biggest aspirations.
All of these things can come with making small positive changes over time.
Continuing to follow your breath see yourself taking a small step you need to take to make this positive change.
Understanding that every small step is just part of your journey of self-discovery and growth and each moment that you create for your self-care like this one now allows for more space and this space makes room for insight and clarity and that brings you closer to the life that you deserve.
In this moment right now with this practice you're building a strong foundation for growth and transformation knowing that you are becoming the best version of yourself by taking these moments for your self-care and to show yourself more self-love and self-compassion.
Now I'd like you to take a moment to simply appreciate yourself for taking this time for your well-being.
Acknowledge that you are putting in sincere effort into your self-care and that you deserve to feel proud for taking this time for yourself.
And now let's count back from 10 to 1 and with each number you'll just become a little bit more aware and a little bit more alert to your surroundings 10 9 8 7 6 5 4 3 2 1.
Take a full breath in and exhale slowly.
Rest now for a few moments before you continue with your day and return to this meditation whenever you're seeking a little bit of empowerment and a little more clarity.
Thank you for practicing with me.
I wish you peace and joy on your journey forward.
