Guided Meditation Serenity and Letting Go
GUIDED MEDITATION VIDEO TRANSCRIPT
Start in a comfortable position whatever that means for you either in a seated cross legged position or even lying down in savasana. Once you have found your comfortable position close your eyes and begin to focus on your breath INHALE for 3 counts and EXHALE for 4 counts. With every exhale silently say to yourself “let go” (5 breaths).
Listen to my voice and I will guide through 5 deep breaths to begin relaxing the mind and body into the familiar state of comfort and calm. Bring your focus to your breath to take 5 deep breaths.
- One, take a deep breath in and send your breath down to the belly first then the ribs, chest, and all the way up to the collarbones. As you exhale feel your forehead, eyes, and jaw relax fully and silently say “let go”
- Two, take another breath in and make it longer than the first. As you breathe out feel your neck, shoulders, and chest become heavy and say “let go”
- Three, continue to breathe into the body sending the breath to any areas where you feel tightness or tension and release that tension from your abdomen, back and hips to rest heavy and say “let go”
- Four, continue this process of breathing life, love, and warmth into your body and release any additional tightness or tension from your thighs, knees, and lower legs and say “let go”
- Five, taking in this final deep breath together before returning your breath to its natural rhythm, and on this breath exhale any remaining pain, tightness, or tension and say “let go”
And now allowing your breath to return to its natural rhythm you are fully relaxed, safe, and supported, and open to guiding yourself into a life aligned with inner peace. Your natural breath rhythm continues the process of full relaxation. It allows you to let go of all of your worries, physical, and emotional tension, and turn off the outside world. You are fully relaxed and aligned with your purpose.
If your mind wanders, bring yourself back to your breath. As you continue this process allow yourself to sink deeper into the familiar state of calm and relaxation. In this calm state you retain all of your subconscious choices and internal guidance, and you are safe and completely in control. My voice is only a guide to simply help your own internal voice come forth.
Notice the calmness of your breath as your lungs fill up with air and your chest expands. Notice the slow beat of your heart as you exhale and your lungs contract. Notice the clarity of the mind as you focus on your breath. INHALE for 3 counts and EXHALE for 4 counts. With every exhale silently say to yourself “let go” (5 breaths).
Picture yourself in an open deserted space and in front of you is a hot air balloon with a man inside. He is the conductor of the hot air balloon and waiting for you to enter so he can take you to a place where all your desires can be realized, but in order to do so you must first unload any extra weight you are carrying. INHALE, EXHALE and let go.
Let go of fear, let go of anger, let go of anxiety or worry, let go of negative thoughts, let go of doubt, let go of the hurtful words and actions of others you have been holding onto for some time, let go of sadness, let go of expectation, let go of need, just let it all go. Once you have unloaded all that no longer serves you, the man in the balloon welcomes you to enter into the hot air balloon. Walk over to the balloon and with every step notice how much lighter you feel.
Once you have entered the basket of the hot air balloon the conductor greets you with a smile and closes the door safely and securely behind you, then he lights the burners and you begin to rise up toward the sky. Notice how light you feel as you easily ascend into the sky.
Look around and enjoy the beautiful vast scenery. Inhale the crisp fresh air exhale and smile. Feel the balloon ascending higher and higher into the sky, look out into the beautiful blue sky. Notice the shapes of some of the clouds - each of them has an interesting character - one cloud is smiling, another is waving, another is laughing, and another is dancing. Feel the warmth of the sun and notice how far the sun's rays extend as far as the eyes can see and beyond. Inhale for 3 counts and exhale for 4 counts and smile.
Inhale, exhale, inhale, exhale, inhale, exhale - just breathe. Focus on the breath and all the beauty that surrounds you. Notice the calmness of your breath as your lungs fill up with air and your chest expands. Notice the slow beat of your heart as you exhale and your lungs contract. Notice the clarity of the mind as you focus on your breath. INHALE for 3 counts and EXHALE for 4 counts. With every exhale smile (5 breaths).
As you look over the vastness out in front of you, you notice the hot air balloon starting to descend slowly. You are in line with the birds, now in line with the treetops, and slowly you are descending closer and closer to the earth. Once you have safely landed the conductor opens the door of the basket for you, you are ready to walk out because you have reached your destination.
You are at peace. Feel the stability of the earth underneath your feet. You are grounded, you are protected, you are secure. Look around, you are exactly where you want to be. You feel the joy of inner peace. You are calm because everything you have ever desired is within reach and everything you will desire is coming. You are happy, open, and playful.
Here today, you have taken the time to focus on yourself and found your inner peace. You have released all that no longer serves you and created space for only positive thoughts and emotions. You have committed to being open to new possibilities. Feel proud of yourself and relish in the satisfaction of becoming a calmer, happier, more balanced being.
Slowly start to bring awareness back to your body. Wiggle your toes, wiggle your fingers. Take a stretch if you need to. When you’re ready, open your eyes.
Thank you for sharing your mindful practice with me. I am honored to have guided you through this meditation. Before we conclude this meditation, I would like to take a few minutes to just jot down some of our thoughts in a journal while our minds are still clear and our intuition is guiding you. Meditation is a tool to help you access your inner wisdom that will guide you along your journey.
Wishing you peace, joy, and love. Namaste.