Hi and welcome to our last session of this 10-part series. I’m so glad you’re here with me.
I’d like to start by thanking you for taking this time to spend with me and taking this time for yourself , take a moment to show gratitude to yourself too.
So let’s begin.
Taking a few deep breaths , in and out , expanding and filling your stomach with air , and then exhaling completely and peacefully.
You are comfortable , enjoying being still and relaxing , Enjoy the calming breath while you are here , in this safe space.
Inhaling on a count of 4 , and exhaling on a count of 5 – slows down the nervous system and brings relaxation to the whole body.
Keep breathing like this for a few moments.
There is nothing you need to be doing right now , and no where you need to be , except here, relaxing.
Enjoying this time for yourself , taking time to relax allows you to function at your best , and allows you to be as calm and healthy as possible , relaxation is a productive, healthy time.
Turning your awareness to your breathing once again , Breathe in…relax , Breathe out…relax.
Let’s go deeper now , counting from 10 down to 0.
10…go deeper now, relaxing and letting go.
4…calmer and calmer
1…and all the way down to
The mind doesn’t know the difference between reality and imagination , so every negative thought is stored as a threat , all those imaginary scenarios are stored in your stress bucket as though they are real.
So let’s turn our mind to the positive things , the small things , the big things , train our minds to go down a new path , it might feel difficult at first , but – the more you practice , the easier it will become , start making note of all the good stuff and you will see how your mind will change.
When we nurture our mind with good thoughts , nurture our body with exercise and activities , when we have positive social interactions and laugh , our brain releases serotonin , our natural and free ticket to happiness , and a relaxed and steady state of mind.
I’d like you to try something , it is the case that when we are happy – we smile , but research has shown that if we fake a smile , we can create happiness within ourselves – that old saying ‘fake it ‘til you make it’.
So when you wake up in the morning – smile , even if you don’t mean it , and see if it makes a difference , smile as long as it takes you to feel a little joy inside your belly , it’s even enough to hold a pencil between your teeth , it might even just make you smile because you feel a little silly!
You know now that your happiness and unhappiness is due to your own thoughts , the way you think about situations, people and events.
But you can now shift your thoughts , shift your thoughts to all the positive aspects , you know life isn’t always going to be how you want it to be , but you know that you can change the way you view things , the way you feel about things.
Everything you do , you will do with a calm and peaceful mind.
I believe you can.
‘I am powerful’
‘I am worthy of love’
‘I am enough’
‘I am healthy’
‘I am happy’
Say it to yourself every day, several times a day , until you believe it too.
Now let’s bring our awareness back to the breath.
Taking deep relaxing breaths , breathe in…relax , breathe out…relax.
And now bring your awareness to the top of your head , and sending gratitude and joy to all those little muscles of the scalp.
Now all the muscles of the face , let them go slack and send gratitude and joy to your forehead…your eyelids…the space between your eyebrows , the cheeks…mouth…and jaw muscles.
Unclenching your teeth and relaxing your tongue.
Our body is so hard working and I’d like you to send a smile all the way down your body.
Moving your awareness to your neck and shoulder muscles now and sending gratitude and joy, and now your arms , and all the way down to the very tips of your fingers and tips of your thumbs.
Bring your awareness to your chest and feel how it rises and falls with every deep slow breath you take , send joy and gratitude to your ribcage, heart and lungs – thank your diaphragm for allowing you to take such deep relaxing breaths.
As you think on down to your stomach send love and gratitude to your back; the upper, middle and lower back , allowing the muscles along your spine to relax and let go.
Bring your awareness to your hips and pelvic area , take a deep inhalation and send gratitude all the way down until you reach your thighs, knees, lower legs and all the way down to your feet until your reach the tips of your toes.
All the muscles of your body are now so beautifully relaxed , so relaxed and easy.
Sending gratitude and joy to the whole body, the mind – to you.
When our body is relaxed , our mind is relaxed , when our mind is relaxed , we can enjoy life to fullest and achieve anything we dream of.
We cannot outrun fear , but we can learn to invite it in , to make friends with it , to accept it and understand it.
At first when we are in the present moment , and begin to look and become aware of what we are experiencing and feeling , maybe we see pain and suffering.
But if we keep experiencing , keep being aware , we start to see that there is something else too , there is stability…strength…freedom…peace…confidence…power.
You have all the necessary resources within you , everything you need to succeed is already within you , you just have to start paying attention to it.
And with this, I leave you , You continue to enjoy each breath , and, of course you will continue to reap the benefits of this meditation for days and months to come.
And now I will count from 3 down to 0 and when you come back to the room you will be so beautifully relaxed.
”When we nurture our mind with good thoughts , nurture our body with exercise and activities , when we have positive social interactions and laugh , our brain releases serotonin , our natural and free ticket to happiness , and a relaxed and steady state of mind.