Meditation Script

Part I

Before we do anything else, I am going to ask you to pause wherever you are and take notice of how
you are feeling. Try watching carefully and curiously.

Now take a deep breath, inhale and exhale.

Take a deeper breath to send in more oxygen to your body, still it and allow it to relax.

Take a third breath, the deepest one yet and tell yourself silently “I am here”

Often, taking just three intentional breaths can help you reach a much calmer state. It helps you to
alleviate stress and give to yourself the gift of care.

Now from this space, that is more still and calm, close your eyes allowing your body to settle in a
more comfortable position (20 secs)

Part II

Take slow and deep breaths allowing yourself to focus upon you and focus on love and self-care.

Allow each breath you take to be slower and deeper than the last. Inhale deeply and feel your lungs
expanding, hold it for a beat and then exhale, contracting and pulling everything back in.

As you continue to breathe this way and the breath continues to travel through your body, RELAX
FURTHER…………….unfurl your brow……………..unclench your jaw……………………drop down your
shoulders from your ears……………………………….. open your palms (Space 20 secs)

Now allow your breath to return to its original pattern but keep your focus on it.

If you get distracted by a thought or a sound, just acknowledge its occurance and move on. Return
your attention to your breath.

Part III

When we are stressed, our thoughts and judgements are clouded and lack clarity. We falter in sound
judgement and this stress alongwith the stories we tell ourselves limit us, restraining us from
reaching our true potential. We rather grow even more stressed.

So right now, I call you to think back to the situation that causes you stress, watch it if you can from
a place of curiousity as if you were simply gathering information.

Ask yourself how true is my perception of this situation, am I holding on to old judgements and
stories about it that are clouding my view??(15 secs)

Acknowledge them as having served you in the past and allow them to drop away. You don’t need
them anymore! Let them go……..(15 secs)

Now without those judgements, does your situation seem a little different? From this calmer, more
still space we can see that the judgement and stories we build often cloud our view, limiting us,
restraining us.

Which brings us to the next step in this process…….Acceptance. Acceptance in a situation is

accepting that it is happening, not that we approve of it. Our resistance to a situation brings us stress
and limits our potential to see solutions that we didn’t know had existed before, causing even more
stress.

Allow yourself to acknowledge and accept that these things are happening knowing that in this
moment you are safe and that you are okay (1 min)

Continue breathing with your eyes closed and allow your breathing to focus back on my voice.

Allowing ourselves to slow down and view the problem from a more still place allows us to rethink
and re-evaluate relieving our stress.

Now lets take three more deep breaths together………………Take a breath, holding it in and exhale.
Now take another deep breath, deeper than the last, feel it through your muscles and cells and
exhale it out………………………Now last time, take your deepest breath yet send that oxygen to your
entire body all the way down to the tip of your toes and when you can feel it over your head, you are
done, you can open your eyes.

Thank you for joining in for this meditation, be well…..