Latest / STOPTIME: Live in the Moment. / Guided Visualization for Self-Love and Gratitude

Transcript

Guided Visualization for Self-Love and Gratitude · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Hey there, this is a meditation that will take you through a visualization and make you feel more connected to yourself.
• 0:13
  Speaker 1: So I want you to settle into a comfortable position, making sure you will not be disturbed will not be disturbed and just close your eyes and start to concentrate on your breathing.
• 0:40
  Speaker 1: Take a deep inhale for the count of four, three, two and one, Holding for two and then exhaling with a sigh for a count of four.
• 1:01
  Speaker 1: Sometimes it really helps us to connect back to our body when we exhale with the sound.
• 1:07
  Speaker 1: Let's try that again Breathing in four, three, two and one, Holding at the top and exhaling, exhaling.
• 1:33
  Speaker 1: As you continue to breathe in this way.
• 1:40
  Speaker 1: While you're inhaling, just say to yourself breathing in, and on the exhale, say breathing out.
• 1:51
  Speaker 1: Repeat this breathing sequence a few times, while focusing on your breath.
• 2:05
  Speaker 1: And now I want you to imagine that you are completely alone in a movie theater.
• 2:12
  Speaker 1: You're sitting right in the middle in a big, plush, comfortable chair, your legs and back are fully supported and the movie screen is directly in front of you.
• 2:29
  Speaker 1: You feel warm and safe and secure.
• 2:37
  Speaker 1: So on the screen directly in front of you, you see the number 20 in large black print appear on the left hand side of the screen and as you look at the number 20, watch it as it moves slowly across from the left to the right hand side and then slowly disappear off the screen.
• 3:11
  Speaker 1: Feel your muscles starting to let go and imagine any tension beginning to gently melt away.
• 3:27
  Speaker 1: The number 19 appears on the left side of the screen now and moves slowly along to the right, disappearing at the edge.
• 3:41
  Speaker 1: Your jaw is relaxed, your eyeballs and your eyebrows are relaxed and your mind is quiet.
• 3:59
  Speaker 1: Continue counting down, seeing each number travel across the screen from left to right and watch the numbers.
• 4:13
  Speaker 1: See them vividly going a little faster now, no matter, no paying attention to speed, simply watching them pass by from left to right.
• 4:38
  Speaker 1: 16, 15,.
• 4:46
  Speaker 1: Keep breathing.
• 4:51
  Speaker 1: Number 14 floats by and you're feeling very relaxed.
• 4:57
  Speaker 1: Now 13 and 12.
• 5:04
  Speaker 1: Here comes 11.
• 5:08
  Speaker 1: Now 10.
• 5:11
  Speaker 1: Gently drifting out of focus.
• 5:14
  Speaker 1: And then 9 and eight, Seven and six, and your body feels like it is sinking into the chair, Feels gooey and nice and comfy.
• 5:37
  Speaker 1: If your mind wanders, don't fight it.
• 5:40
  Speaker 1: Gently bring it back to the movie theater.
• 5:49
  Speaker 1: See the number five slowly making its way across the screen now and you're going deeper and deeper into relaxation.
• 5:58
  Speaker 1: Follow the number four as it travels across the screen, your muscles feeling heavy, you become more and more aware of the silence and the stillness around you.
• 6:15
  Speaker 1: The number three appears on the left of the screen now and drifts slowly across to the right.
• 6:28
  Speaker 1: The number two appears and now the number one eventually disappearing to the right, and your body is completely relaxed.
• 6:45
  Speaker 1: It's grounded into the earth.
• 6:54
  Speaker 1: You feel a wonderful tingling sensation throughout your body, a kind of aliveness, an aura.
• 7:09
  Speaker 1: You look around the room at the empty theater and as you look to the right, you notice someone coming towards you on the aisle.
• 7:19
  Speaker 1: You innately have this sense of belonging.
• 7:30
  Speaker 1: As this person moves closer and takes a seat beside you and as you look at this person and the person looks at you, you begin to laugh together.
• 7:57
  Speaker 1: There's this deep sense of knowing and trust and familiarity.
• 8:04
  Speaker 1: This person as you, as yourself.
• 8:12
  Speaker 1: You smile because you feel safe and secure, and you smile back at yourself because you feel safe and secure and you smile back at yourself because you are safe and secure.
• 8:26
  Speaker 1: It is this moment that you both realize that you have an ally in you and that your ally is always there with you to empower you and to support you.
• 8:41
  Speaker 1: To empower you and to support you to be who you know you can be.
• 8:56
  Speaker 1: You feel a sense of confidence and a freedom to express yourself and speak your mind.
• 9:04
  Speaker 1: You know that they will never judge you and that the person sitting next to you will only encourage and support you, just as you will encourage and support yourself.
• 9:15
  Speaker 1: You feel supported and you give support.
• 9:24
  Speaker 1: You take the time now to look into the eyes of yourself and to thank them for being in your life and repeating the following affirmations I love and support myself and I am loved and supported by me.
• 10:03
  Speaker 1: I encourage and empower myself to be a good person and it is my ally who empowers and encourages me.
• 10:21
  Speaker 1: I give gratitude to me and to knowing who I am and knowing that I'm never alone.
• 10:36
  Speaker 1: I love myself unconditionally and I am unconditionally loved.
• 10:51
  Speaker 1: I am unconditionally loved.
• 11:00
  Speaker 1: I treat myself with love and respect and it is returned to me multiplied.
• 11:10
  Speaker 1: I love spending time with myself.
• 11:16
  Speaker 1: I am loyal and trusting.
• 11:18
  Speaker 1: I feel supported in my goals and my dreams and I have a harmonious relationship with myself.
• 11:45
  Speaker 1: In this moment, you connect with the person sitting next to you in the movie theater and you take a deep breath in together and you feel your energy swirling through you and around you, knowing that it is always there, that you have the support you need within you.
• 12:13
  Speaker 1: Now take a moment to feel gratitude and joy for your wonderful life and the continuous miracles it produces.
• 12:30
  Speaker 1: Know that, even when the theater is empty and there's nothing on the screen, that you have you and that that's enough.
• 12:42
  Speaker 1: Some days, you will invite other people to come in and you will enjoy them as well, but you will not depend on them.
• 12:56
  Speaker 1: You are not attached to what they think or to what they expect, because you have your ally yourself.
• 13:28
  Speaker 1: Take several deep breaths and slowly count down from five through to one.
• 13:34
  Speaker 1: Starting at five, you begin to wake up from this meditative state.
• 13:43
  Speaker 1: Four you're becoming more alert.
• 13:50
  Speaker 1: Three stretch your arms up and take a deep breath.
• 13:57
  Speaker 1: Two slowly begin to open your eyes.
• 14:06
  Speaker 1: And one open your eyes fully.
• 14:07
  Speaker 1: You are now fully awake and connected, feeling refreshed and energized.
• 14:15
  Speaker 1: Namaste, my friends.