[Music] hello my name is Sarah Raymond and welcome to this guided meditation focusing on being present and practicing mindfulness I want to thank you for taking the time time to honor yourself with this meditation I'm so grateful you have chosen me as your guide by using your breath as an anchor you can get grounded in the present moment at any time in your life please find a comfortable place where you can relax turn off any distractions and not be disturbed now make yourself comfortable either in a seated or lying down position close your eyes and
begin to notice your breath you have chosen to take the time to honor yourself in a positive way by bringing mindfulness to the way that you live you are strengthening the connection between your body and your mind you have chosen to build a skill of mindfulness and living in the present without making any change to your breath notice how it flows in through the nose and fills up your body with life follow the flow of the air as it goes into your body through your nostrils and notice how your chest and abdomen rise and fall
naturally as the breath comes in and goes out this breath will be your anchor and keep you rooted in the present moment when you focus on your breath you are always focused in the present because you cannot get back a past breath and you cannot breathe in a future breath before the present moment as you continue to stay with the breath as an anchor to the present moment allow it to flow out releasing any physical and emotional tension with each exhale and allow the awareness of your breath to spread throughout your body as you still
may have thoughts going through your mind notice them from afar as if you are an observer and now begin to deepen each breath in and out and as your breath fills you up more fully Focus your attention on the Stillness that comes between the inhale and the exhale allow this Stillness to last a little longer pausing holding the breath momentarily between the inhale and the exhale breathe in this way for three more [Music] cycles and feel the tension melt away from your body to be gone forever give yourself permission to be fully supported by your
surroundings and be open to the possibility of what comes with a state of comfort allow your mind to quiet and the noises and responsibilities of the world around you to turn off in just a moment you are going to continue this practice of awareness and bring your awareness to your physical body in order to relax every part of your body beginning at the top of your head moving all the way down to the bottom of your feet as you hear each part of your body being spoken you will first bring your awareness to that body
part noticing how it feels without judgment we'll relax that part deeply now turn your attention to the top of your head visualize and feel your scalp and head and then relax begin to progressively release each muscle small and large from your head all the way down to your toes notice how powerful the sense of your body is and how just a thought in your mind can have the ability to relax your entire body so deeply you begin to feel your forehead soften and smooth your eyebrows and eyes melt the tiny muscles around your eyes release
you feel your eyelids becoming very heavy your cheeks soften you part your teeth unclench your jaw and relax your tongue you feel your throat softening and the neck lets go of any held tension and you feel your shoulders relax completely you feel the warm comfort moving downward continuing this Progressive relaxation feel the tension melting out of your shoulders moving down your arms and flowing out of your body through your fingertips with each breath notice the contraction and expansion of your abdomen and chest as you begin to feel heavy allow your chest muscles to relax completely
and know that you are fully supported notice how deep and calm your breath has become as you continue to relax deeper and [Music] deeper what other Sensations do you notice in this moment the simple process of noticing your breath your physical body and your surroundings is such a powerful tool for relaxation and stress [Music] relief this Comfort begins to move down your body releasing the tension from your lower back and [Music] hips your thighs feel heavy and sink into the surface below you your knees soften and your calves melt and as your body continues to
rest heavy your ankles and feet let go of any remaining tension your body feels to be completely relaxed safe and supported you now allow yourself to drift into a deep state of relaxation letting yourself go and as you continue to focus on your breath and your physical body follow the sound of my voice on this journey of [Music] relaxation take notice of any thoughts that come into your mind simply acknowledge the thought and allow your breath to carry it away now as you continue to relax begin to use your imagination and see yourself on a
soft fluffy white cloud This Cloud is special and it is just for you when you lay down on this Cloud it fits you perfectly it supports you entirely so you can let go of any need for holding on this is the most perfect and comfortable Cloud made just for you and you will safely take a journey on this Cloud as it will drift you off to your most favorite peaceful place with your imagination see this beautiful place in Vivid detail where you are happy you are calm and you are at peace feel that the temperature
around you is perfect just for you this place may be a place that you have been to before or one that exists only in your imagination any place that you are happy and that that peace is perfect see yourself in this peaceful place take in all of your surroundings use all of your senses hear the sounds smell the smells and know that when you are in this perfect place nothing bad can happen you are safe and supported you are completely in control I am simply your guide here in this deep State incredible changes can be
made with your subconscious mind in this place you are more in touch with your truest self than you have ever been before you are completely relaxed in this happy place in just a moment I'm going to count down from 10 to 1 and as I do you can allow yourself to relax completely on this soft Cloud feel comfortable in the special place on the cloud allowing yourself to go deeper and deeper into relaxation and each number you hear will bring you deeper into comfort and as I begin to count you relax 10 letting go completely
nine you are deeply relaxed eight you feel yourself released stress and tension seven your entire body softens six give yourself permission to let go five drifting down deeper and deeper four your relaxation continues to double with each number 3 2 deeper into comfort and one all the way into a deep relaxation now as you continue to relax and enjoy your peaceful place I'm going to give you some suggestions these suggestions are in your best interest and will support you on your journey to your personal truth and living skillfully with these suggestions settling into the deepest
part of your subconscious you will be wonderfully surprised that your your own self-confidence as it increases with every passing day because you are connected to yourself and you are choosing to live mindfully each day you take time to slow down to listen to your own needs and your own desires you choose to be mindful and stay present with each moment especially during challenging or stressful times you choose to connect with what is true for you to connect with the emotions that arise for you you have all the tools you need to take care of yourself
and you choose to use those tools to support your growth you focus on the positive and it gives you the confidence to grow and be a better version of yourself each day more and more with each day that passes you will experience an increase in your own self-confidence and your connection to what is true in your heart become more and more convinced in your own ability and judgment to live in alignment with your personal truth and your values every day you are improved every day you are getting better and stronger every day your connection to
yourself to your spirit to your personal truth is getting stronger find that you are making choices that support your personal development you find that you are okay with making mistakes you know that they are an opportunity to learn and grow and you appreciate those times you believe in yourself and you believe you are exactly where you need to be on your journey of life you continue to take time to be mindful and aware of your feelings your emotions and your true self you know to be happy and fulfilled you must connect to what is true
for you you are able to find happiness in the little things in life you take time every day to experience moments of gratitude your thoughts are positive and give you the confidence to grow and live life to the fullest you feel enthusiasm and confident in all that you do you know that with this gratitude confidence and positive thinking you can get through any potential tough situation all you need is to believe in yourself and to practice loving kindness and compassion for yourself you are willing to be present and mindful in your life and to live
it to the fullest you are strong enough to face your emotions clearheaded and fully present you choose to take even better care of yourself redefining yourself as a new happier more energetic and self-loving person you allow new and more empowered thoughts and inspired feelings of success healing and wellness to break through each and every day and to profoundly build within you you love yourself and you accept yourself you choose to take time every day to strengthen your own natural abilities to create the patterns that will work best in your life you choose to be the
person you want to [Music] be in your mind repeat after me I am enough I take time to connect to what is true for [Music] me I'm strongly connected to my heart and to my feelings I'm worthy of love and success I practice loving kindness and compassion for myself I find time for Stillness to listen to my needs and my truth I am open to the positive possibilities that may come my [Music] way and now you let go of any negative thoughts that do not serve you you let go of any past negativities and replace
them with positive thoughts and gratitude you believe that you can be strong and confident in your life you see your limiting behaviors and beliefs disappear self-doubt and fear are things of the past you trust your instincts and your abilities because you are connected to your true self you are confident you are strong and now that you are connected with your true self you are amazingly Unstoppable feeling forever proud of yourself in just a moment I will count to five when I get to five you will awaken from the state of relaxation to the present moment
feeling relaxed yet energized and confident when you awake you will still feel this way one you are beginning to come out of this state of comfort bring your awareness to the present moment to the sound SS around you and the surface below you two you are feeling relaxed begin to bring some gentle movements to your body three your mind is clear and confident feeling wonderful emotionally calm and at peace four you feel the strength of your confidence and you believe in yourself and five open your eyes you are fully aware wake and energized thank you
so much for listening have a wonderful [Music] day
