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Ka'Tia Alderman

Author Archives: Ka'Tia Alderman

Decide to Forgive (Decide) Morning Meditation

Today’s morning meditation is a chance to decide to forgive. 

Lewis Smedes said, “To forgive is to set a prisoner free and to discover that the prisoner was you.”

So today, let’s practice deciding to forgive. 

Others,

And yourself.

So Let’s Begin…

DECIDE TO FORGIVE MORNING MEDITATION SCRIPT

Invite yourself to settle,

And slow yourself down.

PAUSE…

Breathe…

Slowly,

Deeply,

Fully.

PAUSE…

See if you can find,

The memories within you,

That are locked up with anger,

Resentment,

Shame,

Or blame.

PAUSE…

Visions of people,

Or experiences,

That weigh you down.

LONG PAUSE…

Now, as you breathe in,

Allow yourself to simply practice,

Forgiveness.

And unlock these chains.

See how it feels to forgive today.

LONG PAUSE…

For today,

Decide to forgive.

Namaste, Beautiful

You Belong Guided Meditation

Today’s guided meditation is an opportunity for you to know that you belong. 

There’s nowhere you have to go,

Nothing you have to do,

No one you need to be.

PAUSE…

There’s nothing for you to prove,

No one to impress,

No part of you that isn’t free.

PAUSE…

You belong here, sweet one,

In this life,

In your life,

You are home.

PAUSE…

Know you are loved,

And deeply adored,

You are never alone.

So Let’s Begin…

YOU BELONG GUIDED MEDITATION SCRIPT

I know at times it feels,

As if no place will hold your roots,

Like you are the stranger in town.

PAUSE…

You look around slowly,

And feel so different from the rest,

It can leave you feeling down.

PAUSE…

But close your eyes,

And come deep inside,

Where you can access the truth.

We’re all a part of the same,

Divine, magical energy,

We’re connected and in tune.

PAUSE…

The trees, the animals,

The wind and the stars,

We’re all quite magnificent.

Your neighbor, a stranger,

The person you just met,

We’re more similar than different.

LONG PAUSE…

This means you show up,

To your life, your way,

Powerful, authentic and strong.

No one can tell you,

Where you can play,

You’re worthy and you belong.

LONG PAUSE…

Breathe in that feeling now,

Of confidence and peace,

Knowing that you are welcome.

This world is yours,

To sink your roots deep,

Wherever you choose to call home.

Namaste, Beautiful

A Walk in the Woods Sleep Meditation

Tonight’s sleep meditation will help you fall asleep easily as you imagine a walk in the woods.

Lay your head down,

And close your eyes.

PAUSE…

Take a big, deep breath in,

Expanding your belly and chest.

And then breathe out,

Releasing the air,

And letting yourself melt into your bed.

PAUSE…

Breathe here for a bit,

As you find the soft,

Slow rhythm of your breathing.

PAUSE…

Breathe in,

Breathe out.

In,

Out.

So Let’s Begin…

A WALK IN THE WOODS SLEEP MEDITATION SCRIPT

Now see if you can imagine yourself,

Deep in the peaceful woods.

PAUSE…

Feel the crunch of the leaves under your feet.

PAUSE…

Listen to the gentle sounds of the breeze,

Running through the trees.

PAUSE…

Smell the fresh scents of damp grass and wood.

PAUSE…

Breathe in deep,

And anchor yourself here.

LONG PAUSE…

Off in the distance,

You can hear movement of the creek,

Trickling its water,

Winding its way through the forest

LONG PAUSE…

You slowly begin to walk towards the creek,

Feeling the soft grass below your feet.

PAUSE…

The bushes move with the sounds of life.

PAUSE…

The calls of the creatures are faint in the distance.

PAUSE…

The woods are alive.

LONG PAUSE…

You soon arrive at the water,

And sit down on its soft banks.

PAUSE…

Feel the coolness of the grass below you.

PAUSE…

The sun peaks in through an opening of the canopy,

Blanketing you in its warm glow.

PAUSE…

Rest here at the side of the creek,

Letting the gentle rhythm of the water soothe you.

LONG PAUSE…

Rest deeper now,

Peaceful with the magic of the woods.

LONG PAUSE…

Sweet Dreams, Beautiful.

You Don’t Have to Play Sleep Meditation

Tonight’s sleep meditation will help you fall asleep as you realize you don’t have to play.

You don’t have to play,

With someone who makes you sad.

You don’t have to play,

With someone who treats you bad.

PAUSE…

You don’t have to feel,

Like you’re not allowed to be,

Wholly and completely you,

Wild and magical and free.

PAUSE…

You don’t have to do,

What someone says is best.

You don’t have to say,

Words when you feel pressed.

PAUSE…

You should never feel,

Like you can only play,

When you follow certain rules,

And act a certain way.

So Let’s Begin…

YOU DON’T HAVE TO PLAY SLEEP MEDITATION SCRIPT

Before you join the club,

And follow others’ lead.

Make sure you know your heart,

And can speak up should you need.

PAUSE…

It takes a lot of strength,

To speak when things get mean.

To walk away when others,

Act rudely and demean.

PAUSE…

As long as you know your worth,

As long as you are true.

You’ll know when it’s not okay,

You’ll know what’s not for you.

PAUSE…

Remember that you’re special,

And kind and beautiful too.

Your soul burns like stars,

There’s no one quite like you.

PAUSE…

If you find yourself worried,

That you’ll be all alone.

That others won’t accept you,

If you’re not their little clone.

PAUSE…

Close your eyes and breathe,

And bring your hand to heart.

Know that you are incredible,

And perfect just as you are.

PAUSE…

You don’t need to be,

Anything other than you.

You don’t need to do,

You have nothing to prove.

PAUSE…

Stand tall within yourself,

And be proud of who you are.

The right people will come,

From near and from far.

PAUSE…

And when you laugh with them,

When you’ve danced and twirled,

You’ll understand that meanness,

Isn’t welcome in your world.

PAUSE…

You don’t have to play,

With someone who makes you sad.

You don’t have to play,

With someone who treats you bad.

PAUSE…

You don’t have to feel,

Like you’re not allowed to be,

Wholly and completely you,

Wild and magical and free.

Sweet Dreams, Beautiful.

Decide to Be Happy (Decide) Morning Meditation

Today’s morning meditation will give you the opportunity to decide to be happy today. 

This meditation is a simple and focused practice.  

To open up a space for you to decide to be happy today.

PAUSE…

One decision.  

One switch that is turned on. 

So Let’s Begin…

DECIDE TO BE HAPPY MORNING MEDITATION SCRIPT

So bring yourself into comfort,

Closing your eyes,

Resting your shoulders,

And relaxing your body.

PAUSE…

Now relax even deeper,

Expanding your breath,

And calming your mind.

LONG PAUSE…

Now, see if there are any thoughts or emotions floating around,

That would challenge your happiness today.

PAUSE…

Maybe there’s worry about a challenge you’re facing.

Or anxiety about the pain in the world.

Or heaviness of all that is on your shoulders.

Whatever it is, just notice them all,

And then allow them to float away on the wind,

Every time you exhale.

LONG PAUSE…

Now come back here to this moment.

This present moment that is yours to create.

And decide to be happy.

LONG PAUSE…

Namaste, Beautiful

Listen for Guidance (Listen) Morning Meditation

Today’s morning meditation opens a space so you can listen for guidance.

Come inside,

And invite yourself to relax.

PAUSE…

Take a big, deep breath,

Filling your entire body with fresh air.

Hold it for just a moment at the top.

And then breathe out,

Releasing the air,

And relaxing deeper into comfort.

PAUSE…

There may be questions brewing.

Answers you’re seeking.

PAUSE…

So come here to this moment,

And listen for guidance.

So Let’s Begin…

LISTEN FOR GUIDANCE MEDITATION SCRIPT

Let the thoughts go,

Let your expectations disappear.

Let your planning and organizing mind,

Dissolve and float away.

PAUSE…

Let the emotions float on by,

Like clouds in the sky.

And just be here.

Open,

And listening.

LONG PAUSE (5 MINS)…

Namaste, Beautiful

Listen to Mother Nature (Listen) Morning Meditation

Today’s morning meditation gives you a space to listen to mother nature.

Close your eyes,

And settle yourself into comfort.

Opening yourself up,

Ready for this day.

So Let’s Begin…

LISTEN TO MOTHER NATURE MEDITATION SCRIPT

Now breathe,

And let it bring you inside,

Riding the waves of your breath,

As it slows you down.

PAUSE…

Now listen,

And be here with the sounds of nature all around you.

LONG PAUSE…

Namaste, Beautiful

Lift the Clouds of Darkness Sleep Meditation

Tonight’s sleep meditation will help you lift the clouds of darkness so you can fall asleep easily.

When the noise begins to quiet,

And the movement begins to slow,

The cloud that’s been hovering,

Starts to really show.

PAUSE…

For awhile it’s been lurking,

Its shadows blocking light.

For awhile it’s been hunting,

Preying on your fright.

PAUSE…

Perhaps you haven’t known,

The meaning of these clouds.

Perhaps they’ve just left you,

Feeling heavy, sad, and down.

PAUSE…

But if you breath deep,

And take some time to see,

With loving eyes you may just,

See what’s here clearly.

PAUSE…

The magic of this vision,

Of seeing what is here,

The clouds of darkness lift,

And release all the fear.

So Let’s Begin…

LIFT THE CLOUD OF DARKNESS SLEEP MEDITATION SCRIPT

So come into your body,

Feeling every move.

Gently slow it down,

And find a tender groove.

PAUSE…

See if you can find,

Gratitude for the way,

Your breath gives you life,

And awakened you today.

PAUSE…

Breathe slowly,

And relax.

Breathe fully,

And release.

Breathe calmly,

And lay back,

The darkness will cease.

LONG PAUSE…

Open up your heart,

And open up your mind.

Give yourself the chance,

To unpack what’s behind.

PAUSE…

These clouds of darkness play,

And fog your inner light.

But they’re just here to nudge you,

To look at what’s not right.

PAUSE…

So search yourself for moments,

That might have triggered fear,

To come inside your head,

And spread its darkness here.

PAUSE…

And as you find these things,

That caused this cloud to build.

Imagine so much love,

Expanding till you’re filled.

LONG PAUSE…

As you feel the darkened clouds,

Dissolve and thin and lift.

Notice that your spirit,

Can feel a major shift.

PAUSE…

More air, more light,

More openness and love.

Let all that darkness go,

And know you are beloved.

LONG PAUSE…

Sweet Dreams, Beautiful.

Listen to Your Body (Listen) Morning Meditation

Today’s morning meditation is an opportunity to listen to your body.

When you take the time to think about how many details are required to work perfectly in order for your body to function – for your lungs to allow you to breathe, for your muscles allowing you to move, for your digestive system allowing you to eat food – you realize that your body is truly a miracle.

If you’ve ever had pain, or an injury or even been sick…you’ve been reminded of how important it is to listen to your body and take care of her.

Your body is so wise. And observing her can give you access to information you need to live your best life.

So the intention of today’s meditation is to give you the space to tune into her…to truly listen to what your body is telling you.

So Let’s Begin…

LISTEN TO YOUR BODY MEDITATION SCRIPT

So close your eyes and settle into a comfortable position.

Bring your attention inward,

And feel the rise and fall of your belly and chest as you breath in and out.

PAUSE…

If there’s any pain or discomfort in your body,

Go ahead and take a moment to adjust yourself,

And then settle into deeper relaxation

PAUSE…

If you feel your mind wandering or spinning with thoughts,

Just bring your attention back to your breath,

Maybe even silently saying, “breathe in,” when you breathe in.

And “breathe out” when you breathe out.

PAUSE…

Your body is wise, my love.

And she is always communicating with you.

And all you have to do to unlock her wisdom…is listen.

PAUSE…

What is she telling you?

What does she need?

Just listen in silence for a bit.

LONG PAUSE…

Maybe you’ve been feeling pain

What is she telling you to do to relieve it?

PAUSE…

Maybe you’re feeling too hungry…or too full.

What do you hear your body say?

PAUSE…

Perhaps your muscles have been tense with stress or anxiety.

How can your body help release it?

PAUSE…

Maybe she’s exhausted and craves sleep.

How can you give her what she needs?

PAUSE…

Maybe she’s been telling you she’s scared or feels unsafe.

Recognize all the ways you’re experiencing this in your body.

PAUSE…

Just listen to your body…

What does she need right now?

Take some time to listen.

LONG PAUSE…

Now bring your hand to your heart,

Aware of the warmth from your touch,

And silently say thank you to your body.

Namaste, Beautiful

Listen to Yourself (Listen) Morning Meditation

Today’s morning meditation is an opportunity to listen to yourself. 

Our inner voice is constantly speaking to us. Whispering to us as we ponder decisions, run into difficulties and manage our everyday lives. Our intuition always guides us in the right direction, always lights the path for our next steps. It’s up to us to listen.

So today’s meditation will give you the chance to sit in silence with yourself so you can practice listening to your inner voice with love, empathy and understanding.

So Let’s Begin…

LISTEN TO YOURSELF MEDITATION SCRIPT

So settle into your position,

Getting yourself comfortable so you can be both relaxed and alert.

Perhaps even asking your body what she needs right now to achieve that,

And then listening to what she has to say.

And then relax even deeper into your position.

PAUSE…

Notice any thoughts that may be swirling around in your head,

Observing them from afar,

And imagining them floating away,

One by one,

Leaving your mind spacious and clear.

Breathe…

PAUSE…

Now be here.

And listen.

Without judging what you hear within yourself,

But instead, doing your best to recognize whether you’re hearing the noise of your ego,

The noise inside your head,

Or the sounds of your inner voice,

Just be here,

And listen.

LONG PAUSE…

Now bring your attention back to your breath,

Taking a big, deep breath in as we bring our practice to a close,

And exhale as you bring your hands to your heart.

Today’s practice of listening to yourself may have been frustrating as the noise took over in your head, or it may have been enlightening as you really heard your inner voice. Or, possibly both.

It’s all okay. Your practice today was exactly what it was supposed to be. And this meditation is here for you anytime you want to continue practicing listening to yourself.

Namaste, Beautiful

All the Feels Guided Meditation

Today’s guided meditation will help you breathe and relax when you’re feeling all the feels. 

All the feels arise,

Playing and frolicking around.

All the feelings collide,

Their impact is profound.

PAUSE…

Excitement, joy, anger too,

Bubbling up inside.

Nostalgia, doubt, and kinda blue,

Spread around so wide.

PAUSE…

Your mind wants to attach,

To an emotion and let it stick.

But another one pops up,

And gets your attention real quick.

PAUSE…

Soon all the feels,

Are swirling around within.

You can feel unhinged,

Outside of your skin.

PAUSE…

Now’s the time to breathe,

And settle deep inside.

Let the feels all flow,

And their power slowly subside.

So Let’s Begin…

ALL THE FEELS GUIDED MEDITATION SCRIPT

See if you can imagine,

A river in your mind.

Gently winding through trees,

A rare and treasured find.

PAUSE…

Sit on its bank,

And breathe in the fresh air.

Let your hand touch your heart,

As you say a little prayer.

PAUSE…

May all of these feelings,

Flow through me today,

As I honor each of them,

But don’t let them stay.

LONG PAUSE…

You inhale real deep,

Collecting all the feels.

You breathe out completely,

Letting go heals.

PAUSE…

Slowly they descend,

Into the river’s gentle waves.

They float on downstream,

While you peacefully gaze.

PAUSE…

Let them flow,

Let them be,

Let all the feels float peacefully.

Down the river,

Out of your mind,

Let the feelings leave you behind.

LONG PAUSE…

May all of these feelings,

Flow away today,

Honor each of them,

But don’t let them stay.

Namaste, Beautiful

Breathe Into Calm Sleep Meditation

Tonight’s sleep meditation is a chance to breathe into calm so you can ease into sleep.

Calm will ease you.

Calm will soothe you.

Calm will please you.

Calm will fuel you.

PAUSE…

Breathe deep and relax.

Let go and release.

Breathe deep and lay back,

Here, you’ll find peace.

So Let’s Begin…

BREATHE INTO CALM SLEEP MEDITATION SCRIPT

Find the calm,

Inside your breath.

Find the stillness,

In its sweet depths.

PAUSE…

Feel your face soften,

And your shoulders gently drop.

Notice the spaces open,

From the bottom to the top.

PAUSE…

Imagine that your chest,

Unfolds just like a flower.

Opening and softening,

Welcoming the calming shower.

PAUSE…

Breathe in slowly,

Breathe in fully.

There’s something holy,

In breathing purely.

LONG PAUSE…

If your mind starts to wander,

With the details of the day,

Imagine a blue calm,

Dissolving them away.

PAUSE…

If the worries and the fears,

Shake you with their force.

Come back to your breath,

And simply stay the course.

PAUSE…

Calm will ease you.

Calm will soothe you.

Calm will please you.

Calm will fuel you.

PAUSE…

Breathe deep and relax.

Let go and release.

Breathe deep and lay back,

Here, you’ll find peace.

LONG PAUSE…

Slow your body down,

And melt deeper and deeper.

Every breath you take,

Makes you a believer.

PAUSE…

Feel your breath lead you,

To the calm that lives inside.

The pools of stillness live here,

And deep peace they provide.

PAUSE…

No matter what worries,

Or fears or thoughts or stress,

Cause internal chaos,

Calm lives in excess.

PAUSE…

All you have to do,

To tap into your calm.

Is follow your body’s rhythm,

And your mind will disarm.

LONG PAUSE…

Calm will ease you.

Calm will soothe you.

Calm will please you.

Calm will fuel you.

PAUSE…

Breathe deep and relax.

Let go and release.

Breathe deep and lay back,

Here, you’ll find peace.

Sweet Dreams, Beautiful.

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