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Ka'Tia Alderman

Author Archives: Ka'Tia Alderman

Listen This Morning (Listen) Morning Meditation

Today’s morning meditation can be used to help you listen this morning.

In prayer, we ask,

In meditation, we listen.

So open yourself to the wisdom,

Guidance,

And answers that float around you.

They are simply waiting for you to listen,

So you can receive them.

So Let’s Begin…

LISTEN THIS MORNING MEDITATION SCRIPT

Settle your body into comfort,

And your mind into calm.

PAUSE…

Breathe…

And relax deeply,

Facing your palms up,

Raising your chin just a bit,

And opening your chest.

PAUSE…

Now listen.

LONG PAUSE…

Namaste, Beautiful

I Breathe In Healing, I Exhale Suffering (Suffering) Morning Meditation

Today’s morning meditation is an affirmation that will help you breathe in healing and exhale suffering.

Settle yourself into comfort,

And close your eyes. 

PAUSE (5 SEC)…

Bring your attention inside.

Feel the expansion and contraction of your body as you breathe.

PAUSE (10 SEC)…

Hear the gentle sound around you.

So Let’s Begin…

I BREATHE IN HEALING, I EXHALE SUFFERING MORNING MEDITATION SCRIPT

Let your tongue drop from the roof of your mouth,

And feel your shoulders softly lower,

As your body relaxes deeper with every breath.

PAUSE (10 SEC)…

Breathe…

And be here.

PAUSE (20 SEC)…

I breathe in healing, I exhale suffering.

PAUSE (10 SEC)…

I breathe in healing, I exhale suffering.

PAUSE (10 SEC)…

I breathe in healing, I exhale suffering.

LONG PAUSE (3 MINS)…

I breathe in healing, I exhale suffering.

Namaste, Beautiful

Your Potential is Beyond Suffering (Suffering) Morning Meditation

Today’s morning meditation will open a space for you to see your potential beyond suffering. 

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” ~ Kahlil Gibran

So Let’s Begin…

YOUR POTENTIAL BEYOND SUFFERING MORNING MEDITATION SCRIPT

We’ve all felt it.

That glorious awareness after a particularly painful experience,

When we realize that we are not only beyond it,

But we are better because of it.

Stronger,

Wiser,

More alive.

PAUSE…

Walking through the fire,

Is what allows us to open up our true potential.

LONG PAUSE…

So come deep into yourself now,

And open yourself to your potential.

PAUSE…

Know that there is so much more available for you,

And that suffering is part of the journey.

LONG PAUSE…

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” ~ Kahlil Gibran

LONG PAUSE…

Namaste, Beautiful

Grateful for the Pain (Suffering) Morning Meditation

Today’s morning meditation is a chance to be grateful for the pain and suffering you’ve experienced. 

I can still recall the moment when someone told me I would one day be grateful for my eating disorder.

I was in my 20’s and was in the beginning of recovery.

I didn’t believe them, because all I was focused on was healing,

And the thought of being grateful for something so painful,

Was unbelievable.

PAUSE…

But over 20 years later, I can look back and feel intense gratitude for that painful season of my life.

Because of the lessons it taught me,

And who it made me become.

So Let’s Begin…

GRATEFUL FOR THE PAIN MORNING MEDITATION SCRIPT

Christine Cain said, “sometimes when you’re in a dark place you think you’ve been buried, but you’ve actually been planted.”

PAUSE…

Be here with yourself,

And take a deep, full breath.

PAUSE…

And let this be your time to discover your gratitude for the pain,

Appreciation for the suffering.

LONG PAUSE…

Namaste, Beautiful

Lessons In Suffering (Suffering) Morning Meditation

Today’s morning meditation is a chance to reflect on the lessons you’ve learned in your suffering. 

There are great lessons here,

In these moments of pain.

PAUSE…

Lessons about yourself.

About others,

About the divine.

PAUSE…

So tune into these lessons today,

And know they could not have been learned without the pain.

So Let’s Begin…

THE LESSONS IN SUFFERING MORNING MEDITATION SCRIPT

Let your body relax,

And your mind clear.

PAUSE…

Take a big, deep breath in,

Gathering up any thoughts or tasks or emotions,

And then exhale fully,

Releasing them all,

And settling deeper into you.

LONG PAUSE…

Imagine a recent moment that was painful for you.

Perhaps a mistake was made at work,

Maybe you disappointed someone you love,

Maybe your body was sick.

Just choose a moment,

And focus in on it.

PAUSE…

What lessons did you learn?

LONG PAUSE…

Our suffering is full of lessons,

And each of them evolve us,

And make us better.

Namaste, Beautiful

If This Were the Last Sleep Meditation

Tonight’s sleep meditation will help you fall asleep easily if this were the last.

If this were the last,

Goodnight you’d whisper,

Would you choose to say something more?

If this were the last,

Day you’d work,

Would you feel fulfilled anymore?

PAUSE…

If this were the last,

Kiss that you gave,

To that special someone you love.

Would you pause a bit longer,

To appreciate the touch,

And honor your special beloved?

PAUSE…

If this were the last,

Step you could take,

Would you wish you had taken more walks?

If this were the last,

Call that was made,

Would you wish you had attempted more talks?

PAUSE…

All of the movement,

And doing we make,

All of the drama and stress.

Blinds us to the truth,

That any day could be,

Our final and our last.

PAUSE…

So let this be,

A gentle, loving nudge,

To hold your life sacred each day.

To honor yourself,

And all others too,

And live before this all goes away.

So Let’s Begin…

IF THIS WERE THE LAST SLEEP MEDITATION SCRIPT

Breathe in deeply,

And bring your attention in,

Feel grateful for the life that it brings.

Notice your heart beat,

And the rhythm it gives,

It almost sounds like it sings.

PAUSE…

Let those thoughts play,

And paint in your mind,

The blessings that surround you right now.

The hugs and the kisses,

The challenges and misses,

The opportunity to live life full out.

LONG PAUSE…

If this were your last,

Day on this Earth,

I know there are things you would change.

You’d want more depth,

More love and more laughs,

More moments to play and engage.

PAUSE…

So breathe out the noise,

That tells you the script,

Of what success looks like for you.

You already have,

An incredible life,

And tomorrow, you’ll create something new.

PAUSE…

If this were the last,

Time that you heard,

You’re loved and whole and divine.

I hope it fills you,

And softens your heart,

Honors your special design.

PAUSE…

Breathe in deeply,

And bring your attention in,

Feel grateful for the life that it brings.

Notice your heart beat,

And the rhythm it gives,

You know now that it sings.

Sweet Dreams, Beautiful.

Sleeping Beauty Sleep Meditation

Tonight’s sleep meditation will help you fall asleep, sleeping beauty.

You close your eyes,

And yawn real deep.

You’re under the spell of the night.

Your body can’t resist,

Your eyes are so heavy,

It’s no use trying to fight.

PAUSE…

Sweet Sleeping Beauty,

It’s your time to rest,

And drift off to a sea of dreams.

Surrender yourself,

And let go of the day,

The night is more than it seems.

So Let’s Begin…

SLEEPING BEAUTY SLEEP MEDITATION SCRIPT

Feel the Earth pull you,

Down to its core,

And soothe you with vibrations of sleep.

Watch the stars glisten,

With hypnotizing light,

That lulls you into the deep.

PAUSE…

Sleeping Beauty, you know,

That you’re a treasured soul,

You’re luminous, free and whole.

You don’t need someone to save you,

And wake you with a kiss,

You are your own hero.

PAUSE…

Sleep now and soften,

Into the waves of your sheets.

Sleep now without caution,

You’re safe and complete.

LONG PAUSE…

There’s magic that’s here,

In each breath you take,

It sparkles and swirls all around.

It’s your own special blend,

Of love and cosmic truth,

You can feel it compound.

PAUSE…

Sleeping Beauty, you’re called,

By the great Source of all,

To live your life fully expressed.

You don’t have to be,

Anything else,

Than you simply being your best.

PAUSE…

So surrender right now,

To the night who calls you,

So you can restore and renew.

Rest deep within,

And clear out your mind,

And know the true beauty of you.

PAUSE…

Sleeping Beauty, you know,

That you’re a treasured soul,

You’re luminous, free and whole.

You don’t need someone to save you,

And wake you with a kiss,

You are your own hero.

PAUSE…

Sleep now and soften,

Into the waves of your sheets.

Sleep now without caution,

You’re safe and complete.

Sweet Dreams, Beautiful.

The Purpose of Suffering (Suffering) Morning Meditation

Today’s morning meditation is a chance to reflect on the purpose of suffering. 

“Suffering ceases to be suffering at the moment it finds a meaning.” Viktor Frankl

So Let’s Begin…

THE PURPOSE OF SUFFERING MORNING MEDITATION SCRIPT

Our suffering has a purpose.

A meaning.

PAUSE…

This is often so hard to see,

Because it’s easy to get lost in the pain and chaos of our suffering.

PAUSE…

Breathe now,

And remember some of your most painful moments,

And see if you can see their purpose.

LONG PAUSE…

Oftentimes, our suffering forces us to break down,

And then build back up.

It forces us to look inside and uncover more of ourselves.

It forces us to build muscles and a mindset that become great strengths.

There is a purpose for our suffering.

PAUSE…

So who have you become because of the suffering you’ve endured?

What have you learned?

What has been its meaning?

LONG PAUSE…

Namaste, Beautiful

Breathe In Happy Sleep Meditation

Tonight’s sleep meditation will help you sleep deeply as you breathe in happy.

Breathe deeply…

And let it pull you inside.

Exhale fully…

And let the thoughts subside.

PAUSE…

Breathe in again,

And focus on the air.

Now exhale all the way,

Releasing what’s there.

So Let’s Begin…

BREATHE IN HAPPY SLEEP MEDITATION SCRIPT

As you settle in tonight,

And say goodbye to the day,

See if you can extract,

Emotions that want to play.

PAUSE…

The heaviness, the stress,

And all the details too.

Let them all float out,

As you come deep into you.

PAUSE…

Your body naturally craves,

Oneness with your breath.

Your spirit naturally wants,

Harmony in its depths.

PAUSE…

So breathe in happy,

Feeling joyful and light.

Breathe in happy,

As you settle into night.

Breathe in peace,

And let it calm you down.

Breathe in gratitude,

Your life is profound.

LONG PAUSE…

Slow down your breath,

Inhaling the air deep down.

Hold it for a moment,

And notice the beautiful sound.

PAUSE…

Now exhale all the way,

Till the very last drop is gone,

Releasing with a sigh,

All the tension with a yawn.

PAUSE…

Breathe and relax,

Breathe and release.

Breathe in happy,

Breathe in more peace.

LONG PAUSE…

There’s so much that’s good,

Within you and around.

So many blessings,

Each is deeply profound.

PAUSE…

Think of those things,

That make you feel joy.

The smiles and giggles,

The hugs you enjoy.

PAUSE…

Let them come in,

With every breath you take.

Let them illuminate you,

And refresh you when you wake.

PAUSE…

Breathe in happy,

Feeling joyful and light.

Breathe in happy,

As you settle into night.

Breathe in peace,

And let it calm you down.

Breathe in gratitude,

Your life is profound.

LONG PAUSE…

Sweet Dreams, Beautiful.

A Meditation on Suffering (Suffering) Morning Meditation

Today’s morning meditation is about suffering. 

It is human to want to avoid pain,

To side step suffering.

But our suffering has a purpose.

And, according to Buddhist teachings,

It’s inevitable.

PAUSE…

So, the trick is to not avoid suffering,

But to accept that we will suffer,

And find freedom in that awareness.

So we can then move through life,

Delicately dancing with our suffering.

Learning the lessons,

Letting it evolve us,

And connect us to others.

So Let’s Begin…

A MEDITATION ON SUFFERING MORNING MEDITATION SCRIPT

So let’s begin this meditation,

With a relaxed body,

A strong back,

And a clear mind.

PAUSE…

Slow down your breathing,

And let the thoughts go,

As you take a few moments to settle into the rhythm of you.

LONG PAUSE…

A diamond is shaped by the pressure it endures.

Nature has seasons of death and rebirth.

Who you have become,

And who you will continue to become,

Is shaped by your suffering.

PAUSE…

Suffering gives you a chance to become resilient,

Creative,

And challenge your mindset.

PAUSE…

Suffering gives you a chance to see with fresh eyes,

And unlock your potential.

PAUSE…

Suffering teaches you,

About yourself,

About others,

About the world.

PAUSE…

So honor your suffering,

And the person you are,

And the person you will be,

Because of it.

Namaste, Beautiful

I Am Generous With My Time, Money and Talents (Generosity) Morning Meditation

Today’s morning meditation is an affirmation that I am generous with my time, money and talents.

Close your eyes now,

And relax into your body.

PAUSE…

Find your breath,

And let it bring you here.

PAUSE…

Harold Kushner said, “Do things for people, not because of who they are or what they do in return, but because of who you are.”

So Let’s Begin…

MORNING MEDITATION SCRIPT

You have benefited from others’ generosity.

And others have benefited from yours.

PAUSE…

You are a generous person.

And your giving makes a difference.

PAUSE…..

I am generous with my time, money and talents.

PAUSE…

I am generous with my time, money and talents.

PAUSE…

I am generous with my time, money and talents.

LONG PAUSE…

I am generous with my time, money and talents.

PAUSE…

Namaste, Beautiful

Everyone Has Something to Give (Generosity) Morning Meditation

Today’s morning meditation is a reminder that everyone has something to give. 

We can all get caught up in running our lives,

That we don’t often make the effort to give.

Perhaps we feel like we don’t have enough time,

Enough money,

Or anything to share.

PAUSE…

But everyone has something to give.

And your generosity is needed by others.

So Let’s Begin…

EVERYONE HAS SOMETHING TO GIVE MORNING MEDITATION SCRIPT

So close your eyes,

And soften your face,

And let your shoulders drop.

Relax your whole body,

And come into this moment.

One with your breath.

PAUSE…

Jan Grace said, “everyone can experience the joy and blessing of generosity; because everyone has something to give.”

PAUSE…

What do you have to give?

Money?

Time?

Attention?

Talent?

PAUSE…

You have something to give.

And others are ready to receive.

Namaste, Beautiful

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