Breathe In, Breathe Out. 15 Minute Guided Meditation for Happiness and Family
Breathe in. Breathe out. Breathe in. Breathe out. Today we meditate to create. We focus on intention to create the life we want, instead of simply hoping it will fall in our lap. I’ve been diving into meditation this year, and as our family has listened to so many guided meditations, I decided to create some of our own. Listen to this to start out your day. Grab 15 minutes of silence, or play your favorite meditation music in the background as you listen to the spoken words. Below is the full transcript, yet I encourage you to close your eyes and only listen. Breathe in, breathe out.
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It’s a new year, it’s a new day, it’s a new life… Did you know that you can actually wake up every day and say this? We hold so much anticipation for the new year – that THIS is when you make your resolutions, lay out your goals, and make a change in your life.
Yet we have the beautiful opportunity to do this each and every day. We don’t have to wait until January 1st to begin. As I’m recording this, we’re ten days in, and some of you are already beating yourselves up for what you haven’t actually done. Those great intentions of a daily run have been completely nixed as temperatures have plummeted outside. There are still too many great leftovers in the kitchen to really start that healthy eating plan. And the kids are still reeling from the sugar rush and weeks of excess, so you’re now considering a completely different kind of bootcamp just to get your sanity back.
Remember, today is a new day. Today is the day you sit down and write the script for your future. You set the intention for today. Because this is a beautiful moment, and it’s yours completely.
Get into a comfortable position. Lying down may mean you fall asleep. But then again, if you fall asleep, it may be that rest is what your body needs. So lie down, sit crosslegged, or even hang out in child’s pose – it’s a great way to really turn inward with your face down.
Breathe in. Breathe out. Soak in what is happening right now. Pay attention to your body. How do you feel? What is it telling you? Start at the crown of your head and feel it. Have you ever just stopped and paid attention to the way your head feels? Simply putting your attention on each part – your scalp, your temples, your forehead, around your eyes, the back of your head…take a deep breath in. Feel that breath going down through your body. As you exhale, tilt your head down and feel the beautiful stretch in your neck.
Focus your thoughts on the point where your neck and your head meet. Although your head may not be the heaviest part of your body, there is a lot of weight here – that heaviness in your mind – those thoughts of all the things you need to do, frustrations from the day, and feelings about who you are…or wish you could be…deep breath in. Gather it all up. All the heavy weight and emotion. Grab it up in a big bear hug and release it. Exhale and let it free. Send love to your mind. Light, airy, filled with grace. Feel your head get lighter and that spot where your head and neck meet get stronger as it has been released.
Move down to your shoulders. We’re going to do a mental massage here. With your mind, feel the release of your shoulders just like someone rubbing the muscles – from the center of your spine out, over each shoulder, squeezing and massaging. Feel the tension ease out. Pay attention to what is left, and the strength in your body. Work down from your shoulders, and focus on your spine. As you work your way down the spine, imaging your back parting like the Red Sea – a flowing wave of water, with your muscles being eased and pushed outward from the spine as you scan all the way down it. Breathe in. Breathe out. Breathe in. Breathe out.
As the waves flow out, feel your arms. Let the ripple of release course through your fingertips. Feel how your body lets go of the tension, the tightness and pressure, simply by placing intentional focus on it. Your mind is a powerful thing. Shining light on those areas of your body where you hold tension immediately allows your body to assess…is this true? Is this helpful to my body? Is this something I want to hold on to? Breathe in. Breathe out.
You make this choice. We can be held victims of our own pain simply by allowing it to run us. Yet we have a choice. Focusing our attention on the tightness and acknowledging it, we give it respect. We acknowledge that it’s there, and we assess what may be going on deeper. Pain, tension, stress and anger don’t like force. Sometimes we try to fight it out. We say pain, be gone! When all pain wants is to be acknowledged; for you to stop movement and recognize its place in your body. Do that, and release it go. Send love with every ounce of being to that feeling of stress, tension or anger in you. Release it. Love it.
At this point we are halfway through your body. You have a wave of love that is gently washing over the heaviness and you are starting to feel a lot lighter. Send your focus to the hips. Imagine hands on each side of your hips bringing down your muscles from your hips down your thighs, pushing out any tension and tightness. Sink your hips deeper into your relaxing position. Let go of any weight you’ve been holding in and allow for a full release. Feel all the way down your legs, again that wave of love washing over you. Breathe in. On your breath out, allow love and calm to flow all the way through your body again. Breathe in. Breathe out.
There is so much more to us than simply this body. We are surrounded by energy, and that energy flows around and within us. Above you, there is a bright white light. Visualize it pouring over you like a waterfall of warm water, warming your head, your neck, your shoulders, your back. Your hips, your legs, and shooting that heat, that calming heat, all the way out your toes.
In your mind’s eye, imagine your whole body now glowing with white light. You are airy, calm, and full of peace. This is where you create your intention. You’ve been completely focused, calm, and allowing flow within your body. At the same time, I’ve spoken intention and you’ve visualized and created these feelings through your body. You have the power to do this all throughout the day.
As you go about your day today, keep this same focus. Before reacting, simply observe. Notice your surroundings, what’s going on, without attaching any emotion to it. Shine your light of focus, and create the intention for how you want to approach it. Not dictating how everyone else should act, but how YOU will respond. You write the script for your reaction. Breathe in. Breathe out. Breathe in. Breathe out.
Today, as you are surrounded by your children, make it a point to stop, get at your child’s level, and see them exactly as they are in that moment. Take that bright light of love that is glowing in you, and pass it to your child. Visualize it flowing out of you and through your child’s crown – on the top of their head, all through their body. Breathe in. Breathe out.
Today, look your partner in their eyes. Pause and simply look at each other and hold the gaze. Share your light with them, and send it through your eyes into theirs. Touch them. Go even further and touch them like this meditation touched you, moving over their body in a way to send love and help them to release. Your cup is full, and you are able to fully give and connect with your partner. Breathe in. Breathe out.
Today is your opportunity to approach everything and everyone with love, peace, and kindness. As you go about your day, approach every stressful moment with observation, and the knowledge that you have a choice. Will this run you, ruin you, or control your reaction? Or can you simply observe and choose love. Love yourself. Love this moment. Love what is. Breathe in. Breathe out.
Don’t map out every second. Free your agenda and expectations to take the day off. Today you are love. Today you are present. Today, at this moment, you have lightness within and around you. May you be safe. May you be happy. May you be healthy. May you live with ease.
Breathe in. Breathe out.
This is the happiness mantra. Repeat this with me. May I be safe. May I be happy. May I be healthy. May I live with ease. May I be safe. May I be happy. May I be healthy. May I live with ease. May I be safe. May I be happy. May I be healthy. May I live with ease.
Don’t get so focused on the “idea” of what has to be, and simply set the intention for today. For each day is viewed through our own lens, and we get to adjust the focus. My soul recognizes your soul. I honor the light, love, beauty, truth and kindness because it is also within me. We are all interconnected. We are love. Namaste.
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