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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

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

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

The Lighthouse Guided Meditation

Today’s guided meditation will give you the space to meditate about the lighthouse.  

As long as the light is shining, 

The darkness is kept at bay. 

As long as the bulb is burning,

Negativity will float away. 

PAUSE…

The lighthouse stands so tall,

A sturdy, steady form. 

Every brick created, 

To withstand the harshest storm. 

PAUSE…

It’s built here to protect,

To guide you and to shine. 

When you’re lost or broken,

Its light will be your sign.

So Let’s Begin…

THE LIGHTHOUSE GUIDED MEDITATION SCRIPT

How easy it is to forget,

That the lighthouse needs the care,

To maintain and enhance its gifts,

It needs regular repair.

PAUSE…

But if you take the time,

To check in every day.

Your lighthouse will shine,

And keep the darkness away.

PAUSE…

Around and around it goes,

The circular path of light.

Out and out it flows,

Protecting you every night.

LONG PAUSE…

As long as the light is shining,

The darkness is kept at bay.

As long as the bulb is burning,

Negativity will float away.

PAUSE…

The demons can creep up,

And swim upon your shores.

They want to pull you under,

And start emotional wars.

PAUSE…

Instead of being scared,

Instead of hiding out.

Come to your lighthouse,

And remove all the doubt.

PAUSE…

Here you know your worth,

And the divine, cosmic plan.

You shine your light brighter,

Simply because you can.

PAUSE…

The magic of your lighthouse,

Lies in the light it brings,

To you and others too,

It illuminates everything.

PAUSE…

When you shine real bright,

Fully expressed and in flow.

You give others permission,

To radiate their special glow.

PAUSE…

And soon the world is gleaming,

Darkness has been dissolved.

All because each lighthouse,

Is active and involved.

PAUSE…

As long as the light is shining,

The darkness is kept at bay.

As long as the bulb is burning,

Negativity will float away.

PAUSE…

It’s built here to protect,

To guide you and to shine.

When you’re lost or broken,

Its light will be your sign.

Namaste, Beautiful

Grief and Healing Guided Meditation

Today’s guided meditation will help you with the grief and healing process. 

Slow down,

And come inside.

PAUSE…

Let your body relax.

Let your mind clear.

Let your soul breathe.

LONG PAUSE…

Touch the sadness inside.

The dark blue melancholy of loss.

Gather it all up in your center,

With every breath in.

PAUSE…

Let it be here.

Pulsing with emotions,

And memories.

Coated in tears.

PAUSE…

It’s okay that it’s here.

It’s okay for you to feel it.

Let it be here with you.

Part of you.

LONG PAUSE…

So Let’s Begin…

GRIEF AND HEALING GUIDED MEDITATION SCRIPT

So often we want to escape,

From the hidden caves of grief inside.

Afraid of where they’ll take us,

Afraid of what we’ll find.

PAUSE…

But you are safe here,

Wrapped in the loving arms of these words.

And surrounded by the healing that lies within.

LONG PAUSE…

So take a deep, deep breath,

As the dark blue expands with you.

And when you can’t inhale anymore,

Hold it for just a moment,

And then exhale,

Releasing the tension,

And dissolving the emotions.

PAUSE…

Take one more deep breath in,

Imagining the cooling waves of healing enter.

And then hold it at the top again.

Hold it.

And then let it go,

Let it go.

Let it go.

PAUSE…

Fall into a calming, easy rhythm of breathing.

And simply be here.

Floating in the safe waters,

Where grief and healing reside.

LONG PAUSE…

Loss carves a hole in your heart,

That will never be filled.

But your heart can reshape,

And soften,

And strengthen.

PAUSE…

Memories become lessons.

Lessons become wisdom.

And eventually,

Gratitude blows wind in your sails.

PAUSE…

You are forever changed.

LONG PAUSE…

Breathe in the cooling waves of healing,

With every inhale.

PAUSE…

You are safe here.

To feel,

To grieve,

To heal,

To be.

PAUSE…

A little broken.

Always healing.

Always growing,

Always feeling.

LONG PAUSE…

Namaste, Beautiful

Under the Surface Guided Meditation

Today’s guided meditation will help you open up to what’s under the surface. 

If you just look a little closer,

If you just breathe a little deeper,

You’ll see it under the surface.

PAUSE…

If you just pause a little longer,

Open your mind a little wider,

You’ll know there is a purpose.

So Let’s Begin…

UNDER THE SURFACE GUIDED MEDITATION SCRIPT

So breathe in deep,

And dive right in,

Under the water you’ll see.

What once was invisible,

Or looked real small,

Down here is alive and free.

PAUSE…

Even the sounds,

That didn’t exist,

Just seconds ago up above.

Now move through the waves,

And tickle your skin.

And make you feel so loved.

PAUSE…

If you look a little closer,

If you go a little deeper,

You’ll see there’s so much life.

PAUSE…

If you pause a little longer,

And observe a little more,

You’ll be amazed what you see with your eyes.

PAUSE…

The shapes that appear,

When your eyes adjust,

The underwater world is revealed.

You’re taken aback,

At how emotional you feel,

Connected, vibrant and healed.

PAUSE…

If you look a little closer,

If you swim a little deeper,

This world will embrace your soul.

If you judge a little less,

And surrender a little more,

You’ll see we’re all a part of the whole.

LONG PAUSE…

Under the surface you’ll find,

An entire world you cannot see,

When you’re focused on what’s different,

What’s wrong or how you disagree.

PAUSE…

So breathe in fully,

And let yourself sink in,

Open your eyes to the beauty,

To the magic dancing within.

PAUSE…

Everyone has a story,

Everything has a rhyme.

Surrender to the current,

Our world is truly sublime.

PAUSE…

If you look a little closer,

If you breathe a little deeper,

You’ll see it under the surface.

If you pause a little longer,

Open your mind a little wider,

You’ll know there is a purpose.

Namaste, Beautiful

When You’re In a Bad Mood Guided Meditation

Today’s guided meditation will help you calm down and shift your energy when you’re in a bad mood. 

Breathe…

And slow yourself down.

PAUSE…

Breathe…

And just notice your frown. 

PAUSE…

It may be slight,

Or it may be deep.

Your face holds,

The emotions you keep. 

PAUSE…

Without any stories, 

Without all the pain.

Let yourself observe,

The darkness in your brain. 

PAUSE…

Frustrations and complaints,

Sadness and anger too.

They’re all swirling around, 

Trying to overpower you. 

PAUSE…

But keep on breathing,

Slower and slower until,

Your mind make a shift,

And gets a bit more still. 

LONG PAUSE…

So Let’s Begin…

WHEN YOU’RE IN A BAD MOOD GUIDED MEDITATION SCRIPT

Breathe…

And relax.

Breathe…

And release.

PAUSE…

Breathe…

And be still.

Breathe…

And find peace.

LONG PAUSE…

Come into this moment,

And feel the rest dissolve.

Come into your body,

Knowing it’ll resolve.

PAUSE…

See if you can find,

Just one grain of light.

So gratitude can enter,

And help to rewrite.

PAUSE…

It’s okay to be here,

There’s something to learn inside.

Give yourself some grace,

Then move on and let it subside.

PAUSE…

Breathe…

And relax.

Breathe…

And release.

PAUSE…

Breathe…

And be still.

Breathe…

And find peace.

Namaste, Beautiful

5 Minutes to Focus Guided Meditation

Today’s guided meditation is a five minute meditation that will help you focus.

So much noise,

Surrounds us every day.

An avalanche of thoughts, messages and ideas.

But when you focus,

When you put your energy in one direction,

Creativity expands.

Possibilities arise.

Things happen.

So Let’s Begin…

5 MINUTES TO FOCUS GUIDED MEDITATION SCRIPT

So close your eyes,

And relax your body,

Surrender to the calming rhythm of your breathing.

PAUSE…

Thoughts will likely begin to play.

Like raindrops falling on you,

One by one,

Accumulating on your skin.

PAUSE…

See if you can bring your attention to just one raindrop.

One particular thought.

It may be something you want,

Or a memory.

Just focus in on it,

As all the other thoughts fade into the background.

PAUSE…

See its roundness.

Feel it wet against your skin.

Notice the sunlight reflected within its shape.

And just be here,

Focused on this raindrop,

And present to what is,

And what could be.

LONG PAUSE…

Namaste, Beautiful

Cleanse and Clear Guided Meditation

Today’s guided meditation is a guided visualization to help you cleanse and clear. 

Close your eyes,

And invite yourself to come inside.

PAUSE…

Pull your inhale in as deeply as you can,

As your belly expands with air.

And then hold it for just a moment…

And exhale,

Releasing, releasing, releasing.

PAUSE…

Settle into a nice, easy rhythm of breathing.

And feel your body relax,

With every breath out.

PAUSE…

Feeling the thoughts,

Responsibilities,

And plans,

Escape into the air with every exhale,

And then dissolve.

So Let’s Begin…

CLEANSE AND CLEAR GUIDED MEDITATION SCRIPT

Be here,

Deep into this moment.

Aware of the gentle sounds around you.

Aware of the quiet within you.

One with you.

LONG PAUSE…

See if you can imagine yourself stepping into a cool, gentle stream.

The water is fresh,

And the sun warms your face.

PAUSE…

You bend down and softly scoop up a handful of water,

And bring it to your arm.

Feel it cleanse and clear.

Cleanse and clear.

PAUSE…

You bring another handful of water to your belly,

Letting the welcoming liquid,

Cleanse and clear,

Cleanse and clear.

PAUSE…

Now bring more water to both side of your hips,

And feel it drip down your right leg,

And your left leg.

Let it cleanse and clear,

Cleanse and clear.

PAUSE…

Reach down into the peaceful stream,

And fill both of your hands with its refreshing water.

Bring it up to your chest,

And pour it over your heart.

Let it cleanse and clear.

PAUSE…

Now bring one last handful of water up above your head.

Slowly pour it over you,

Feeling its calming waters stream slowly over your eyes,

Your cheeks,

And your shoulders.

Feel it cleanse and clear.

Cleanse and clear.

LONG PAUSE…

Now allow yourself to sink into the welcoming waters of the stream,

Submerging your body,

As you float on the surface.

Open yourself to the magic of the water,

Letting it cleanse you,

And clear you.

Namaste, Beautiful

Trust Yourself Guided Meditation

Today’s guided meditation will give you the opportunity to trust yourself. 

You know what to do,

In those moments of doubt.

You know what to say,

Whether to whisper or shout.

You know who you are,

At the core of your soul.

So trust yourself now,

And remember you’re whole.

So Let’s Begin…

TRUST YOURSELF GUIDED MEDITATION SCRIPT

So often we’re pulled,

By the people in our lives,

Who want us to fit in their mold.

So often we’re pushed,

By the scripts we’ve been handed,

Expected to do what we’re told.

PAUSE…

But way deep down,

In the center of your heart,

You know what is right and wrong.

So breathe in deeply,

And find the courage to act,

On the truth that will carry you along.

LONG PAUSE…

Trust will grow deeper,

Every time you choose,

To act on the wisdom inside.

You’ll prove to yourself,

Over and over again,

That intuition is your best guide.

PAUSE…

Even when you’re scared,

Even when you doubt,

Surrender to what you know to be true.

Mistakes will happen,

Failures will come,

They’ll teach you more about you.

PAUSE…

So be here with yourself,

In this moment now,

And touch down deep within.

Trust what you hear,

What you feel and who you are,

And you will always win.

Namaste, Beautiful

The Gentle Raindrops Guided Meditation

Today’s guided meditation will remind you of who you are as the gentle raindrops fall down.

One by one,

They fall from the sky,

Releasing themselves from the clouds.

PAUSE…

One by one,

They sing as they descend,

Joyful and one with their purpose.

PAUSE…

One by one,

They gently rest upon the Earth,

And melt into her embrace.

So Let’s Begin…

THE GENTLE RAINDROPS GUIDED MEDITATION SCRIPT

The gentle raindrops do not cry,

Or yearn for what they are not.

They know who they are at their core.

PAUSE…

They know their power.

And that each drop is vital,

To the nourishment they’re meant to bring.

PAUSE…

They understand the part they play,

In the beautiful cycle of life.

And that each one is unique and magical.

LONG PAUSE…

You gaze out your window,

As the gentle raindrops fall.

As their melodies soften your heart.

PAUSE…

You breathe in deeply,

And welcome the scent of the wet Earth,

And let it remind you of your roots.

PAUSE…

Gently…oh so gently,

You can feel the raindrops kiss you,

As if you were standing outside in their path.

PAUSE…

Feel them cover you,

And infuse you with their joy,

Their purpose,

Their deep understanding of it all.

LONG PAUSE…

Breathe…

And open yourself to the wisdom of the gentle raindrops.

PAUSE…

Let them remind you of your power,

Your purpose,

And the nourishment you are meant to bring.

LONG PAUSE…

Namaste, Beautiful

Clear Your Mind Guided Meditation

Today’s guided meditation will help you clear your mind.

And see if you can slowly bring your attention to the motion of your breathing.

Inviting your mind to pull itself away from all those thoughts,

All those stories,

All those tasks,

And into the rhythm of your body.

PAUSE…

Follow your breath.

In,

And out.

And see if you can breathe in just a little deeper with every inhale,

And breathe out just a little longer with every exhale.

Breathe in,

Breathe out.

Slowing down your body,

Slowing down your mind.

LONG PAUSE…

So Let’s Begin…

CLEAR YOUR MIND GUIDED MEDITATION SCRIPT

As thoughts begin to appear,

See if you can imagine enclosing them,

Within a soft, light bubble.

And watch them float gently up into the air,

Far away from you,

As you return to your breath,

Return to your body,

Return to you.

LONG PAUSE…

Watch them bubble up,

And float away,

One by one.

PAUSE…

Watch them ride the wind,

And dissolve into the air,

Over and over again,

As you return to the calming rhythm of your breathing.

LONG PAUSE…

Let this space expand,

As you lean into the openness inside.

As you trust the quiet a little more,

With every single breath.

As you surrender to the you,

That vibrates beyond your thoughts,

Beyond your accomplishments,

Beyond your stories.

PAUSE…

Clear your mind,

And be one with her.

LONG PAUSE (3 MIN)…

Namaste, Beautiful

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