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Ka'Tia Alderman

Author Archives: Ka'Tia Alderman

Let Go of the Blame and Shame Guided Meditation

Today’s guided meditation will help you let go of the blame and shame. 

They’re born in the shadows,

Deep in the cracks or your mind.

PAUSE…

Your ego pushes them through,

Past the fortresses of commitments,

Sidestepping self-awareness,

And bringing them to the front of your thoughts.

PAUSE…

They burst like bubbles in the summer wind,

Splashing their venom all over,

Unleashing their words of blame and shame,

To roam free in your mind,

To poison your body.

PAUSE…

It’s okay, sweet one,

You haven’t done anything wrong.

PAUSE…

You are not weak because of this.

Nor are you the person this blame and shame paint you to be.

You are simply poisoned by their words,

And their meanings,

As they infect your thoughts,

And spread their darkness throughout you.

PAUSE…

But they do not have to overpower you,

They do not need to stay.

Because when you recognize that blame and shame are not you,

That they are simply a manifestation of your ego,

Who is full of fear,

You can choose to extract them from you,

And let them go.

So Let’s Begin…

LET GO OF THE BLAME AND SHAME GUIDED MEDITATION SCRIPT

So bring yourself inside,

Letting your awareness land on the movement of your breathing.

PAUSE…

Follow its circular rhythms.

In…

And out.

Expanding your breath a bit with every inhale.

And releasing it further with every exhale.

Breathe…

LONG PAUSE…

Come deep into your body now,

And see if you can focus in,

On where blame and shame are living.

PAUSE…

Where are their judgments causing pain?

Where are their words covering you,

Suffocating you?

PAUSE…

Where have you forgotten who you truly are?

LONG PAUSE…

Let your attention you shine onto them,

Force them come out of the shadows,

And present themselves.

PAUSE…

Just this brave act of awareness,

Weakens them.

PAUSE…

Now see if you can imagine that loving exhale of your breath,

Gather them up one by one,

And carry them out of your body,

And out of your mind.

PAUSE…

Watch them dissolve once they’re gone,

Once you’ve let them go.

They have no power outside of you.

PAUSE…

They have no power.

PAUSE…

Let them go,

With every breath out.

Let them go.

LONG PAUSE…

Let them go.

Let them go.

LONG PAUSE…

Now feel into yourself once again,

Coming deep into you.

PAUSE…

Notice their absence.

And honor the freedom,

To be you.

To love you.

To live you.


Namaste, Beautiful

Unwinding Sleep Meditation

Tonight’s sleep meditation will help you rest deeply when you feel like you’re unwinding and slowing down. 

Sometimes it takes,

A break from the movement,

A series of moments with no rush.

Sometimes we forget,

To stop all our running,

So life can be quiet and hush.

PAUSE…

Our shoulders relax,

Our minds slow down,

A giant exhale is released.

Our body unwinds,

More space opens up,

Our grip upon life is unleashed.

So Let’s Begin…

UNWINDING SLEEP MEDITATION SCRIPT

Feel yourself expand,

And open up more,

Let go of the doing right now.

There’s nowhere to be.

Nothing to do,

Just be here, and allow.

LONG PAUSE…

Feel yourself unwinding,

And slowly letting go,

Falling into the abyss.

If you can just trust,

That everything’s okay,

This moment is truly bliss.

LONG PAUSE…

Relax,

And unwind.

Release,

And let go.

Surrender,

And find,

You’re worthy,

When slow.

LONG PAUSE…

The layers peel off,

With every conscious breath,

The thoughts slow down and dissolve.

Here in this moment,

Feel the open depth,

Everything upturned will resolve.

PAUSE…

So many of us learn,

That we have no worth,

If achievements are not racking up.

We strive and collect,

And check off those tasks,

Hoping we’ll measure up.

PAUSE…

But one truth you’ll find,

When you finally unwind,

Your stillness is your portal home.

Within it you’ll see,

Your worth is a guarantee,

Apart from achievements alone.

PAUSE…

So slow down,

And be.

Relax now,

And breathe.

Unwind here,

And know,

You’re clear,

You flow.

LONG PAUSE…

Feel yourself unwinding,

And slowly letting go,

Falling into the abyss.

If you can just trust,

That everything’s okay,

This moment is truly bliss.

LONG PAUSE…

Relax,

And unwind.

Release,

And let go.

Surrender,

And find,

You’re worthy,

When slow.

Sweet Dreams, Beautiful.

Restore Yourself Sleep Meditation

Tonight’s sleep meditation will help you restore yourself as you sleep. 

Rest now,

And allow your body to melt.

PAUSE…

Let yourself move around,

Until you find your favorite sleeping position.

PAUSE…

And then invite your arms and legs to stretch out wide,

Firing your muscles,

And expanding your spine.

PAUSE…

Now release your stretch,

As you exhale,

And melt a little deeper into your bed.

So Let’s Begin…

RESTORE YOURSELF SLEEP MEDITATION SCRIPT

Come into your breath,

This sweet river of life,

That flows in,

And out of your body.

Bringing in the new,

And releasing the old.

PAUSE…

Breathe in and restore,

Breathe out and release.

LONG PAUSE…

This time is special.

Your body is ready to rest and restore.

Your mind is ready to calm and clear.

Your spirit is ready to reconnect.

PAUSE…

So come in deeper into your breath.

Come in deeper into the night.

LONG PAUSE…

Feel your body fixing all that has been broken.

Let it repair,

Recycle,

Restore,

Heal.

LONG PAUSE…

Imagine all those old pieces,

Released from you,

And floating away,

Away,

Away,

Into the night.

PAUSE…

Let them go…

LONG PAUSE…

Imagine all those thoughts,

Released from you,

And floating away,

Away,

Away,

Into the night.

PAUSE…

Let them go…

LONG PAUSE…

Restoring,

Healing,

Renewing.

LONG PAUSE…

Sweet Dreams, Beautiful.

From the Inside Out Sleep Meditation

Tonight’s sleep meditation will help you fall asleep easily as you connect with yourself from the inside out. 

From the inside out,

You light the room,

Your energy shines like the sun.

From the inside out,

You seem to bloom,

You know you are the one.

PAUSE…

From the inside out,

Your beauty glows,

Your charm can’t be denied.

From the inside out,

Your specialness shows,

Feel yourself fill with pride.

So Let’s Begin…

FROM THE INSIDE OUT SLEEP MEDITATION SCRIPT

All of those messages,

That tell you you’re not,

What beautiful looks like today.

Breathe them all out,

Because you know your worth,

Let them all float away.

LONG PAUSE…

Everything that’s outside

The narrow version of beauty,

That paints itself all over your walls.

Is worth honoring and even,

Embracing with love,

Celebrating and shouting through the halls.

PAUSE…

You are beautiful,

From the inside out.

That means your soul shines through.

You are beautiful,

From the inside out,

Gorgeous, magical you.

LONG PAUSE…

Imagine those thoughts,

That have criticized your looks,

Comparing them to others you see.

Imagine those thoughts,

That have criticized you,

Telling you who not to be.

PAUSE…

All of those thoughts,

From the past and the now,

Gather up as you inhale.

Give yourself some grace,

And tons of loving words.

Release them as you exhale.

PAUSE…

Breathe in and gather,

Breathe out and release.

Breathe in and forgive,

Breathe out into peace.

Breathe in and fill up,

With acceptance and pride,

Breathe out and let go,

Of the ways you complied.

LONG PAUSE…

You are beautiful,

From the inside out.

That means your soul shines through.

You are beautiful,

From the inside out,

Gorgeous, magical you.

Sweet Dreams, Beautiful.

Generosity in Action (Generosity) Morning Meditation

Today’s morning meditation is a chance to visualize generosity in action.

“Only by giving are you able to receive more than you already have.” Jim Rohn.

PAUSE…

Generosity lives in your actions.

The loving energy of giving,

Shines through your eyes and your hands.

So Let’s Begin…

GENEROSITY IN ACTION MORNING MEDITATION SCRIPT

So let your body settle,

As you rest into its gentle, soothing rhythms.

PAUSE…

Slow down your breathing,

And let your mind clear.

And release any tension inside.

PAUSE…

Now see if you can image,

What generosity looks like to you right now.

Imagine yourself being generous to others.

Imagine others being generous to you.

And just be here with these visions for a bit,

Simply observing generosity in action.

LONG PAUSE…

Now feel a sweet smile on your face,

As you sit in the good feelings of generosity.

PAUSE…

What does generosity in action look like for you today?

Namaste, Beautiful

Giving Abundantly (Generosity) Morning Meditation

Today’s morning meditation is an opportunity to be reminded to give abundantly.

Sometimes we can tell ourselves,

That we will be more generous when…

PAUSE…

When you have more money,

More time,

More talents.

PAUSE…

But you already have everything you need,

To be generous.

To give abundantly.

So Let’s Begin…

GIVING ABUNDANTLY MORNING MEDITATION SCRIPT

So settle yourself into comfort,

And let your breath slow down.

Let your mind slow down.

Let your body slow down.

LONG PAUSE…

You have plenty to give right now.

So harness the energy of generosity,

Imagining it burning brightly in your heart,

And open your eyes to the world around you,

Who is ready to receive it.

LONG PAUSE…

Tiny, small ways,

Or big and bold.

Giving to others,

Always fills our hearts.

PAUSE…

One big cycle,

Giving,

Receiving.

Plenty to give.

Namaste, Beautiful

Memories of Generosity (Generosity) Morning Meditation

Today’s morning meditation gives you a chance to reflect on memories of generosity.

There are natural cycles to life;

I can still recall the times,

When my parents would fly me home,

When I had no money to return.

I still remember the times, 

A coach would spend extra time with me,

Because he could see my hunger. 

PAUSE…

We’ve all been the recipients of generosity from others,

In dollars, 

In time,

In so many ways. 

PAUSE…

Let let’s remember those today,

In this special space,

And flood ourselves with gratitude. 

So Let’s Begin…

MEMORIES OF GENEROSITY MORNING MEDITATION SCRIPT

Take a deep breath in.

Expanding your belly and chest,

Until you can’t anymore.

Then breath out,

And let it all go,

As you relax deeper into comfort.

PAUSE…

Be here now,

And allow your mind to recall,

Moments when you were the recipient of someone’s generosity.

PAUSE…

Maybe someone gave you money or paid for you when you needed it.

Maybe someone spent extra time with you.

Maybe someone shared their gifts with you.

Just take a moment to imagine these moments,

And these people.

LONG PAUSE…

Feel the warmth in your heart,

As you fill with gratitude for these moments,

And these people.

PAUSE…

Namaste, Beautiful

Morning Generosity (Generosity) Morning Meditation

Today’s morning meditation will give you the space to reflect on generosity.

There are natural cycles to life;

Breathe in…breathe out.

Expand…and contract.

Give…and receive.

PAUSE…

Generosity is the virtue of being liberal in giving.

It’s a magical mixture of thoughtfulness,

Empathy,

And love.

So Let’s Begin…

MORNING GENEROSITY MORNING MEDITATION SCRIPT

So bring your hands together in front of you.

Letting them rest gently in your lap.

Breathe out a sigh,

And let yourself settle a little deeper into comfort.

PAUSE…

Soften your face,

Lower your shoulders,

And relax your back.

PAUSE…

Bring your attention to your hands,

Feeling their warmth.

PAUSE…

These hands were made for giving.

To share your time,

Wisdom,

Talents,

And finances,

With others.

PAUSE…

Knowing life’s cycle is always replenishing you.

There is always more.

PAUSE…

So imagine the energy of generosity,

Shining from your hands.

How can you show generosity today?

PAUSE…

Namaste, Beautiful

Barbara Corcoran (Daily Quotes) Morning Meditation

Today’s morning meditation is a quote by Barbara Corcoran.

We will get knocked down.

We will surely fail.

We will make mistakes,

Embarrass ourselves,

And crumble.

PAUSE…

Barbara Corcoran said, “The difference between successful people and others is how long they spend time feeling sorry for themselves.”

PAUSE…

So, dust yourself off,

Tell the thoughts of self-pity to disappear,

And get,

Back,

Up.

So Let’s Begin…

BARBARA CORCORAN DAILY QUOTES MORNING MEDITATION SCRIPT

Breathe yourself into comfort,

And settle yourself in.

PAUSE…

Feel the center of you.

The part that will not,

Cannot,

Give up.

PAUSE…

The part of you that will not,

Cannot,

Feel sorry for yourself.

PAUSE…

“The difference between successful people and others is how long they spend time feeling sorry for themselves.”

LONG PAUSE…

Namaste, Beautiful

Golda Meir (Daily Quotes) Morning Meditation

Today’s morning meditation is a quote by Golda Meir.

“Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.” ~ Golda Meir

So Let’s Begin…

GOLDA MEIR DAILY QUOTES MORNING MEDITATION SCRIPT

Come inside,

Deep into you.

PAUSE…

Feel your body relax.

Allow your mind to clear.

And settle into the calming rhythm of this moment.

LONG PAUSE…

“Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement.”

LONG PAUSE…

Namaste, Beautiful

The Deepest Relaxation Sleep Meditation

Tonight’s sleep meditation will help you sleep peacefully as you ease into the deepest relaxation.

Close your eyes,

And allow yourself to settle. 

PAUSE…

Sink into your bed,

And invite your body to move around a bit,

Stretching,

Getting out any tension,

And sinking deeper into your favorite sleeping position. 

LONG PAUSE…

Now bring your attention to your breath.

Ride the waves in,

And out,

As your awareness invites you to slow down. 

PAUSE…

Breathe in,

Breathe out.

In,

Out. 

LONG PAUSE…

So Let’s Begin…

THE DEEPEST RELAXATION SLEEP MEDITATION SCRIPT

As thoughts arise,

As tasks pop up,

As visions paint themselves in your mind,

See if you can bring your attention,

Back to your breath,

Allowing all those things in your head,

To dissolve.

LONG PAUSE…

Now see if you can imagine,

The soft glow of blue,

Hovering just above your chest.

PAUSE…

The warm glow beats softly,

With the rhythm of your heart.

PAUSE…

Take a big, deep breath in now,

Feeling the expansion of your chest and belly,

And watching as the blue glow grows too.

PAUSE…

Hold the air in for just a moment…

And then exhale,

Releasing it all out,

And feeling your body contract.

PAUSE…

Now ease into a gentle rhythm of breathing again,

Letting the waves of your breath calm you,

Relax you,

Comfort you.

LONG PAUSE…

Feel the warmth of the blue light,

Above your chest.

And as you breathe,

Feel it spread out into your right arm,

All the way to your hand and fingers.

Softening you.

PAUSE…

And then feel the warm blue glow,

Spread down into your left arm,

All the way down to your hand,

And into your fingers.

Relaxing you.

LONG PAUSE…

Imagine the blue light traveling slowly down your back,

From the top of your neck,

Down,

Down,

Down,

Covering and softening your lower back.

LONG PAUSE…

The gentle blue glow now hovers over your stomach,

Falls down your hips,

Down your left leg,

And then your right.

Warming you,

Calming you.

LONG PAUSE…

One with the rhythm of your breath,

The blue light ascends up through your chest,

Rising up your neck,

Softening your face,

And covering the crown of your head.

LONG PAUSE…

With its core at the center of your chest,

The softness of the blue light radiates out,

Covering your body in stillness,

In deep relaxation.

Sweet Dreams, Beautiful.

Jane Fonda (Daily Quotes) Morning Meditation

Today’s morning meditation is a quote by Jane Fonda. 

The expectations of perfection,

Rain down upon each of us.

PAUSE…

From others,

From the world,

From ourselves.

PAUSE…

But as Jane Fonda says, “The challenge is not to be perfect…it’s to be whole.”

So turn away from the empty promises of perfection,

And find your wholeness instead.

So Let’s Begin…

JANE FONDA DAILY QUOTES MORNING MEDITATION SCRIPT

Slow your breathing,

And feel your body melt.

PAUSE…

Let your face relax,

Let your shoulders drop,

Let your arms and legs,

Get heavy.

And breathe…

PAUSE…

“The challenge is not to be perfect…it’s to be whole.”

LONG PAUSE…

“The challenge is not to be perfect…it’s to be whole.”

Namaste, Beautiful

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