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Ka'Tia Alderman

Author Archives: Ka'Tia Alderman

Beyond Your Comfort Zone (Motivation) Morning Meditation

Today’s morning meditation is an opportunity for you to sit with this quote about your comfort zone and your dream.

Good morning, beautiful.

This week, our theme is motivation.

Each of these meditations will consist of a quote that I hope will motivate you to live your life to the fullest today.

“The place between your comfort zone and your dream is where life takes place.” Helen Keller.

So Let’s Begin…

BEYOND YOUR COMFORT ZONE MOTIVATION MORNING MEDITATION SCRIPT

Take a deep breath in,

Letting the air fill your chest,

Your belly,

And come all the way down to your toes.

Then breathe it all out,

Till the very last drop of air has left you,

And then allow yourself to settle into a nice, easy rhythm of breathing.

In and out,

Slower and slower,

Relaxed,

And still.

PAUSE…

The place between your comfort zone and your dream is where life takes place.

PAUSE…

Let yourself be here for a bit,

Allowing yourself to recognize anything that comes up for you as you hear these words.

Without judgement,

Without expectation.

With a still, open mind.

LONG PAUSE…

The place between your comfort zone and your dream is where life takes place.

Namaste, Beautiful

Everything Is Going to Be Okay Sleep Meditation

Tonight’s sleep meditation will help you calm down and know that everything is going to be okay.

Take a deep breath, my love, and let this moment pass. 

It feels like a storm, I know.

The swirling of the worries, fears, thoughts and emotions,

They’re all so real and chaotic inside of you.

But come inside and find your stillness,

So you can know that everything is going to be okay.

So Let’s Begin…

EVERYTHING IS GOING TO BE OKAY SLEEP MEDITATION SCRIPT

Breathe deeply, my love,

Feeling the fresh air fill up your body,

All the way to your fingers and your toes.

And exhale, releasing all that air until the very last drop.

Bring your breathing to a slow, natural rhythm,

And give it your attention.

Following its travels in and out of your nose,

Feeling its circular motion move your chest and belly up and down,

Noticing every outbreath relaxing your body further.

Ride the calming waves of your breath.

PAUSE…

Come inside, beautiful.

To this place here that has no name,

No walls,

No limits.

The space that lovingly hugs your spinning mind and dissolves the worries.

This is your True North.

The space that leads you home to yourself.

Be here now.

LONG PAUSE…

Be here,

And listen.

She speaks to you in soft whispers,

Not the loud, fast words of your mind.

She comes to you not when you anxiously seek her,

But rather when you surrender to the stillness inside.

PAUSE…

Everything is going to be okay, she whispers,

As it all melts away.

Drop your shoulders and sigh a heavy breath out,

And rest in the peace.

Everything is going to be okay.

PAUSE…

Sweet Dreams, Beautiful.

For the Perfectionist (Motivation) Morning Meditation

Today’s morning meditation is designed to help you let go of perfectionism and just take action.

Good morning, beautiful.

This week, our theme is motivation.

Each of these meditations will consist of a quote that I hope will motivate you to live your life to the fullest today.

“If I waited for perfection, I would never write a word.” Margaret Atwood

Lately, I’ve been taking the time to teach my daughter the value of mistakes. The value of failure. The value of starting ugly, messing up and getting better with practice. From an early age, she showed signs of perfectionism just like her mommy, easily crumbling in frustration when she couldn’t do something perfectly the first time.

It has stopped her – and stopped me – from doing anything at all. So the lessons began, and I watched with wonder the magic that she allows in and the experiences that are given opportunities to breathe when she lets go of perfection and just does.

So this meditation is for the perfectionists like me. So you can practice letting go of the need to be perfect, and just allow yourself to be and do, so that you can be fully expressed.

So Let’s Begin…

FOR THE PERFECTIONIST MOTIVATION MORNING MEDITATION SCRIPT

So come inside,

And feel your shoulders relax,

Your face soften,

And your body melt.

PAUSE…

Find your breath.

And let it slow you down,

As you breath in a little deeper,

And exhale a little longer.

Breathe…

PAUSE…

If I waited for perfection, I would never write a word.

PAUSE…

In what areas of your life have you been waiting for perfection?

What have you been hesitating on while you wait for things to line up perfectly?

What have you said no to because things weren’t perfect?

Let yourself sit with these questions and just observe what comes up.

LONG PAUSE…

Waiting for perfection extinguishes the magic within experiences,

Shrinks our evolution,

And holds us back from living a vibrant, imperfect life.

So live imperfectly today, my dear,

And write your words.

Namaste, Beautiful

The Other Side of Fear (Motivation) Morning Meditation

Today’s morning meditation will help you see that everything you want is on the other side of fear.

Good morning, beautiful.

This week, our theme is motivation.

Each of these meditations will consist of a quote that I hope will motivate you to live your life to the fullest today.

“Everything you want is on the other side of fear.” Jack Canfield

We have all felt fear along our life’s path. And it often arises as we’re moving towards something we really want. It might come in the form of self-doubt, hesitation, self-sabotage, or even avoidance.

So today, we’re going to spend our meditation recognizing any fear we might be feeling right now, so we can move through it and towards everything we want.

So Let’s Begin…

THE OTHER SIDE OF FEAR MOTIVATION MORNING MEDITATION SCRIPT

So let yourself settle,

And connect with your body’s natural rhythm

PAUSE…

Feel your chest and belly expand and contract.

Feel the air flowing in and out of your nose.

Notice your body slowing down and relaxing.

PAUSE…

If you want to experience what you truly desire,

Then you must bravely look your fears in the eyes.

PAUSE…

So be here,

And see if you can identify any fears that are present for you.

PAUSE…

Perhaps there’s a fear of not enough money.

Maybe a fear of not being good enough, or not being loved.

Perhaps there’s a fear of failure,

Or success,

Or of losing it all.

PAUSE…

Just be here, and see if you can identify any fear that exists.

LONG PAUSE…

Everything you want is on the other side of fear.

So breathe,

And let yourself feel the comfort of love surrounding you.

The belief that you can move through these fears.

That you can come through the other side transformed,

And ready to receive what you most want.

LONG PAUSE…

Everything you want is on the other side of fear.

Namaste, Beautiful

One Single Step (Motivation) Morning Meditation

Today’s morning meditation will help you take one single step towards what you want.

Good morning, beautiful.

This week, our theme is motivation.

Each of these meditations will consist of a quote that I hope will motivate you to live your life to the fullest today.

“The journey of a thousand miles begins with one single step.” This quote by Lao Tzu

It can be so easy to feel overwhelmed by a goal that feels so far away. The distance between where we are and what we want to be can often feel so great, that it stops us from moving at all. But Lao Tzu reminds us that all we have to do is take one single step forward today.

So Let’s Begin…

ONE SINGLE STEP MOTIVATION MORNING MEDITATION SCRIPT

So close your eyes,

And expand your belly with the deepest breath in,

Hold it at the top for just a moment,

And then exhale with a sigh,

Letting the release relax your body into comfort.

PAUSE…

Bring your breathing to an easy rhythm,

And see if you can keep your attention focused on the motion of your inhale,

And exhale.

PAUSE…

Breathe in,

Breathe out.

LONG PAUSE…

Let all the thoughts fade,

Let all the emotions dissolve.

And just be here,

Present with your breath.

LONG PAUSE…

The journey of a thousand miles begins with one single step.

PAUSE…

Let yourself be grounded in the magic of one single step today.

With love,

With grace,

And with gratitude for the journey.

Namaste, Beautiful

Yes to Life (Yes) Morning Meditation

Today’s morning meditation will give you the chance to say yes to life.

Good morning, beautiful.

This week, our theme is yes.

Louise Hay said, “as I say yes to life, life says yes to me.”

Today, we’re going to spend time sitting with the wisdom of this quote, as you reflect on what it means to you.

So Let’s Begin…

YES TO LIFE YES MORNING MEDITATION SCRIPT

So close your eyes,

And let your hands settle on your legs.

Drop your shoulders,

Release your jaw,

And let your stomach soften.

PAUSE…

Slow down your breathing,

And find a soft, calming rhythm.

Breathing in,

And breathing out.

PAUSE…

As I say yes to life, life says yes to me.

Let yourself be here for a few moments,

Present with these words.

And see what comes up for you.

LONG PAUSE (3 MINS)…

As I say yes to life, life says yes to me.

PAUSE…

Namaste, Beautiful

Yes to the Blessings (Yes) Morning Meditation

Today’s morning meditation will help you say yes to the blessings all around you.

Good morning, beautiful.

This week, our theme is yes.

We are not talking about the yes that feels overwhelming and heavy. We’re talking about the yes that makes you feel alive.

There are so many blessings all around you. And sometimes, we can block those blessings. Because we don’t think we deserve them. Because it feels like too much. Because old stories tell us that it’s too good to be true.

So this meditation will help you release old stories and limiting beliefs that want to block the blessings, and then open you up to receive them.

So Let’s Begin…

YES TO THE BLESSINGS YES MORNING MEDITATION SCRIPT

So take a moment to settle,

Letting your body find comfort,

As your breathing slows down.

And your mind slows down.

PAUSE…

Now bring your attention onto your breath,

Imagining yourself riding the waves of its rhythm,

Breathing in and expanding,

Breathing out and releasing.

Over and over again.

PAUSE…

Now every time you breathe out,

Imagine all those stories dissolving piece by piece.

PAUSE…

Breathe out the I’m not good enough.

The I don’t deserve it.

The it’s too good to be true.

The I can’t handle it all.

Breathe them all out with every exhale,

And watch them vanish into the air.

LONG PAUSE…

Now as you breath in,

Imagine that all those blessings orbiting around you,

Are pulled deep into the heart of you,

Magnetized to you,

And enriching you with their gifts.

PAUSE…

You deserve them.

You can handle them.

They are yours.

Namaste, Beautiful

You Have Permission (Yes) Morning Meditation

Today’s morning meditation will give you permission to do, be and have all that you want.

Good morning, beautiful.

This week, our theme is yes.

We are not talking about the yes that feels overwhelming and heavy. We’re talking about the yes that makes you feel alive.

We can often hold ourselves back from what we want because of a subconscious belief that we need permission.

So this meditation is designed to speak to your subconscious beliefs and give you permission to say yes to everything you desire.

So Let’s Begin…

YOU HAVE PERMISSION YES MORNING MEDITATION SCRIPT

So settle yourself in,

And take a deep breath to begin,

Holding it for a moment at the top.

Now breathe it all out,

All the way to the end,

Relaxing yourself deeper into comfort.

PAUSE…

Bring your breathing to a nice, easy rhythm,

And invite yourself into this present moment.

One with your body,

One with your breath,

One with yourself.

LONG PAUSE…

Imagine yourself standing at the doors,

Of your deep subconscious mind.

PAUSE…

The doors are massive,

Heavy,

And shut tight.

PAUSE…

Place your hand on the doors,

And imagine your surprise,

When just a light tug of your hand,

Opens these doors wide.

PAUSE…

Feel the wind of freedom brush your face.

You have permission to enter,

To say yes to anything you desire.

PAUSE…

Walk through the doors,

And feel the lightness,

Of knowing you’re meant to be here.

You have permission,

You can say yes.

You are free to live your life your way.

Namaste, Beautiful

Yes You Can (Yes) Morning Meditation

Today’s morning meditation is a sacred time to help you see that yes, you can.

Good morning, beautiful. 

This week, our theme is yes.

We are not talking about the yes that feels overwhelming and heavy.  We’re talking about the yes that makes you feel alive.    

So Let’s Begin…

YES YOU CAN YES MORNING MEDITATION SCRIPT

So take a look at what lies inside,

Those hopes, desires and goals.

Oftentimes we hear a voice that tells us no.

You can’t do that, it says,

It’s never been done.

You’ve failed too many times before.

You can’t do that,

It’s way too hard,

You don’t deserve the rewards.

PAUSE…

This voice,

She’s not you,

She’s fear coming out to play.

So take a deep breath,

And come inside.

You know the truth today.

PAUSE…

Yes you can.

Yes you can.

PAUSE…

Anything you want to do,

Anything you can possibly dream up,

Is yours to step into, my dear.

So don’t let that voice,

Determine your fate,

You are the one in charge here.

Yes you can.

Yes you can.

PAUSE…

Just one step today,

Is all it takes,

To put it all in motion.

One day at a time,

Will build your confidence,

And deepen your devotion.

PAUSE…

Yes you can.

Yes you can.

Namaste, Beautiful

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