135+ Guided Meditation Scripts (Volume 3) For Healing Trauma, Stress Reduction, Spiritual Connection, Sleep Enhancement, Self-Love, Self-Compassion, Relaxation, Personal Growth And Mindfulness.

By Jaime Wishstone

For Yoga Teachers, Meditation Practitioners, Life Coaches, Consultants, and Anyone Seeking Healing, Stress Reduction, Spiritual Connection, Sleep Enhancement, Self-Love, Self-Compassion, Relaxation, Personal Growth, and Mindfulness.

Join me on a transformative journey that leads you through diverse landscapes of the mind and emotions. This volume is tailor-made for yoga teachers, seasoned meditation practitioners, life coaches, consultants, and individuals seeking profound self-improvement and inner peace.

Inside this volume, you'll find:

Healing Trauma and Embracing Resilience

Explore scripts for healing trauma, supportive touch, and grounding exercises.

Cultivate self-compassion, find your safe place, and embark on new beginnings.

Reconnect with your inner child and start your journey towards harmony and healing.

Stress Reduction and Mindful Relaxation

Discover powerful stress relief visualizations, affirmations, and breathing techniques.

Let go of anxiety and tension, find peace in the present moment, and manage stress mindfully.

Ground yourself and activate your deep relaxation response with calming scripts.

Spiritual Connection and Abundance Manifestation

Explore your spiritual side with goal manifestation and the law of attraction.

Dive into distance Reiki healing and connect with your higher self.

Embrace abundance in all aspects of your life with a mindset of prosperity.

Enhanced Sleep and Self-Love

Experience deep and restorative sleep with sleep meditation and white light visualization.

Calm the overthinking mind and manifest your dreams in the dream world.

Nurture self-love and acceptance with scripts for setting boundaries, accepting imperfections, and embracing your worth.

Personal Growth and Mindfulness Mastery

Set goals, boost productivity, and overcome procrastination.

Cultivate a growth mindset, build resilience, and become your best self.

Master the art of mindfulness with scripts for observing thoughts, mindful movement, eating, and more.

Love and Relationship

Strengthen your relationships with self-love and acceptance.

Nurture intimacy, trust, and communication in your partnerships.

Heal a broken heart, forgive, and find inner peace and harmony in your connections.

Inner Peace and Confidence

Access inner peace through visualizations, breath awareness, and affirmations.

Boost your confidence, transform troubling thoughts, and trust your path.

Quieten your inner critic, practice presence, and learn the art of letting go.

Cultivating Gratitude and Compassion

Cultivate a habit of gratitude, build compassionate habits, and bring awareness to yourself.

Enhance your body language with standing meditation and envision success in abundance.

No matter where you are on your spiritual or personal growth journey, '135+ Guided Meditation Scripts' (Volume 3) is your trusted companion. Whether you're a yoga teacher looking to enrich your classes, a life coach seeking powerful tools, or an individual dedicated to self-improvement, these scripts will guide you towards a more peaceful, balanced, and enlightened life."

• Language: English
• Publisher: Nick Tsai
• Release date: Nov 9, 2023
• ISBN: 9798224651702

Book preview

135+ GUIDED

MEDITATION SCRIPTS

(Volume 3)

––––––––

For Healing Trauma, Stress Reduction, Spiritual

Connection, Sleep Enhancement, Self-Love,

Self-Compassion, Relaxation, Personal

Growth And Mindfulness.

Jaime Wishstone

135+ GUIDED MEDITATION SCRIPTS (Volume 3)

by Jaime Wishstone

Published by Wishstone Trading Limited

https://www.mindfulnesscontent.com

Copyright © 2023 Jaime Wishstone

All rights reserved. No portion of this book may be reproduced in any form without permission from the publisher, except as permitted by U.S. copyright law. For permissions contact: [e-mail]

SPECIAL BONUS

Thank you for getting this book; here's a special bonus to

help elevate your meditation practice.

Get Your Free Meditation Practice Mastery Kit

Access 10 bonus guided meditation scripts, 10 guided meditation tracks, 30 social media post templates, 10 royalty-free meditation music,

and more.

Grab Your Free Kit At

https://www.mindfulnesscontent.com/bonus

Table of Contents

INTRODUCTION

TRAUMA AND HEALING

Supportive Touch

Strength and Grounding

Self-Compassion

Safe Place

New Beginnings

Live In Harmony

Inner Child Healing

Healing Trauma

Cord-Cutting

Affectionate Breathing

STRESS REDUCTION

Stress Relief Visualization

Stress Relief Breathing

Stress Reduction Affirmations

Releasing Anxiety and Tension

Peaceful Presence

Mindful Stress Management

Letting Go of Worries

Grounding

Deep Relaxation Response

Cultivating Inner Peace

SPIRITUAL COLLECTION

Goal Manifestation

Law Of Attraction

Distance Reiki Healing

Connecting To Higher Self

Clearing Psychic Channel and Connecting to Guides

Clearing Psychic Channel and Connecting to Guides II

Abundance Mindset

Abundance

SLEEP MEDITATION

White Light Sleep

Soothing the Overthinking Mind

Sleep Meditation for Manifesting

Sleep Meditation for Healing

Sleep Meditation with Counting 2

Sleep Meditation with Counting

Sleep Meditation for Anxiety and Overthinking

Sleep Intentions

Sleep Affirmations

Ocean Waves

Night-Time Gratitude

Moonlit Calm

Letting Go of the Day

Lazy River Sleep

Journey Into Sleep

Falling into Sleep

Evening Release

East Coast Meditation

Ease to Sleep

Dream Anxiety Sleep Meditation

Deep Sleep Body Scan

Custom Sleep Meditation

Castle Sleep Story

Body Awareness Sleep

SELF-LOVE

Setting Boundaries

Self-Acceptance

Reconnecting with Your Values

Nurturing Your Dreams

Healing Inner Wounds

Gratitude for Yourself

Embracing Your Worth

Building Positive Self-Talk

Boosting Self-Esteem

Body Appreciation

SELF-COMPASSION

Self-Forgiveness Meditation

Self-Compassion in Difficult Times

Self-Compassion Break

Self-Compassion Affirmations

Nurturing Inner Child

Embracing Imperfections

Cultivating Self-Love

Connecting With Inner Wisdom

Compassionate Self-Talk

Accepting Emotions with Compassion

RELAXATION

Tranquil Forest Visualization

Restorative Breathing

Releasing Tension

Releasing Stress and Anxiety

Progressive Muscle Relaxation

Guided Imagery

Deep Relaxation in Nature

Calming The Nervous System

Body Relaxation Scan

Beach Visualization

PERSONAL GROWTH

Visualizing Success

Unlocking Personal Potential

Setting Goals

Productivity Boost

Overcoming Procrastination

Mental Clarity

Healthy Habits

Growth Mindset

Building Resilience

Become Your Best Self

MINDFULNESS

Observing Thoughts

Mindful Walking

Mindful Movement

Mindful Listening

Mindful Emotions

Mindful Eating

Mindful Communication

Cultivating Presence

Breath Awareness

Body Scan

LOVE AND RELATIONSHIP

Self-Love and Acceptance

Nurturing Intimacy and Connection

Manifesting A Healthy and Happy Relationship

Managing Jealousy and Envy

Heal A Broken Heart

Forgiving Yourself and Others

Finding Inner Peace and Harmony as A Couple

Enhancing Communication in Relationships

Cultivate Gratitude for Your Partner

Building Trust in Relationships

INNER PEACE

Peaceful Visualization

Peaceful Thoughts and Emotions

Peaceful Nature Connection

Peaceful Breath Awareness

Inner Peace Integration

Inner Peace Affirmations

Finding Peace in Chaos

Finding Inner Peace

Embracing Silence

Cultivating Serenity

A Blissful Rest

CONFIDENCE AND SELF ESTEEM

Trust Your Path

Transforming Troubling Thoughts

Setting Goals

Self-Empowerment

Resilience

Quieting Your Inner Critic

Presence

Openness

Letting Go

Gratitude

Confidence

Compassion

Building Habits

Bringing Awareness to Yourself

Body Language: Standing Meditation

Abundance: Envisioning Success

BONUS RESOUCE

Introduction

Welcome to Volume 3 of 135+ Guided Meditation Scripts: A Journey of Healing and Transformation

Are you a yoga teacher, meditation practitioner, life coach, consultant, or a compassionate soul on a quest for personal growth and emotional well-being? If so, you've discovered a remarkable resource that will profoundly impact your journey.

Unlock the Benefits of This Book

Within these pages, you'll encounter a collection of guided meditation scripts, thoughtfully curated by our team. These scripts are your gateway to healing, stress reduction, spiritual connection, restful sleep, self-love, self-compassion, relaxation, personal growth, and mindfulness.

Navigating the Landscape of Healing and Growth

The benefits of this book are immeasurable. Whether you're seeking to heal from trauma, reduce the burdens of stress, deepen your spiritual connection, enhance your sleep, or embark on a transformative journey of self-discovery and self-compassion, these scripts are your guiding stars.

How to Harness the Power of This Book

These scripts are versatile tools that will enhance your mindfulness journey. Whether you're guiding meditation sessions, nurturing your personal practice, or helping others navigate their own paths to healing and growth, these scripts are here to support you.

Visit Our Site For More Resources

We invite you to immerse yourself in these scripts and experience the transformative potential they hold. As you embark on this profound journey, we encourage you to explore our website, www.mindfulnesscontent.com, where you'll find a wealth of additional resources, guided meditation tracks, and social media templates.

With every moment of mindfulness, you draw closer to a life filled with healing, growth, and inner peace. Welcome to the world of mindful living, where transformation begins with a single breath.

135+ Guided Meditation Scripts |

Trauma and Healing

Supportive Touch

Welcome to this guided meditation. A supportive touch can be helpful when healing from trauma because it can provide a sense of safety, security, and comfort. Trauma can often be associated with feelings of isolation and disconnection, and physical touch can help to counteract these feelings by providing a sense of connection and support.

Go ahead and settle yourself into a nice and comfortable position. Allow your hands to rest wherever they fall most naturally. And when you are ready, gently close your eyes.

Connect to your breath flowing in and out of your body.

Take a deep breath in through your nose, filling your lungs with air ... and as you exhale, imagine that you are releasing any tension or stress that you may be holding in your body. Allow your body to become relaxed and at ease.

Bring your attention to your breath and focus on the sensation of the air moving in and out of your body.

As you inhale, count silently to yourself one’’ and as you exhale, count silently to yourself two’’.

Continue to breathe deeply and focus on the sensation of your breath moving in and out of your body. If your mind begins to wander, gently bring your attention back to your breath.

Continue this process for a few more moments, focusing on your breath and counting.

(Short pause)

As you continue to focus on your breath, you may begin to notice your mind becoming calmer and more at ease.

Self-care is essential, especially during times when you may be feeling low or distressed. One effective way to care for yourself is through the practice of supportive touch. I invite you now to place your hand over your heart, feeling the warmth and beating of your heart. Imagine that your heart is a precious and beautiful thing that deserves to be treated with love and care. Although it may feel uncomfortable first, your body will respond positively to the physical warmth and care, just as a baby responds to being held by its mother.

As you continue to focus on your breath, imagine that with each breath, you are sending love and compassion to your heart. Imagine that your heart is becoming stronger and more resilient with each breath.

Take a moment to imagine that you are giving yourself a supportive touch by sending love and compassion to your heart. Imagine that your heart is being nurtured and protected by this loving energy.

Feel the natural rising and falling of your chest as you breathe. Feel the touch of your hand on your chest. If you wish, you could make small circles with your hand to strengthen your sense of connection to yourself.

Now, imagine that your heart is a beautiful and radiant light. Imagine that this light is shining brightly and spreading warmth throughout your entire body.

With each breath in, you are inhaling love and compassion ... and with each breath out, you are exhaling anything that may be blocking your heart from shining brightly.

Now, bring your attention to your entire physical body, and imagine that you are holding yourself in a loving embrace. Imagine that you are giving yourself the comfort and support that you need.

Imagine holding yourself with compassion, understanding, and kindness. Imagine that you are providing yourself with the support that you need to feel safe, secure, and loved. You may want to change the position of your arms and give yourself a warm and loving hug. Take a moment to imagine that you are sending love and compassion to every part of your body.

As this practice draws to an end, slowly begin to come back to your surroundings. Remember, this meditation is a tool to help you connect with your inner self, release negative thoughts and cultivate feelings of love and compassion. You can practice it as much as you like, and it can be helpful to set aside a regular time for this meditation. When you are ready, gently open your eyes.

Strength and Grounding

Welcome to this guided meditation. In today’s practice, I will guide you through a grounding exercise where we will imagine breathing from the earth below. This will support us in our path towards finding comfort, calmness, and stability.

So go ahead and settle yourself into a comfortable, upright position. Rest your hands wherever they fall most naturally for you. And whenever you are ready, close your eyes.

Take a moment to become in tune with your body. Ease the space between your eyebrows. Soften your jaw. Roll your shoulders down away from your ears, feeling your chest expand. And bring your attention down into your breath.

Take a couple of deep breaths, breathing in through your nose ... and breathing out through your mouth.

On your next inhale, imagine you are breathing all the way into the very base of your stomach. Allow your belly to become completely soft as you continue to take deep, soothing breaths.

Take a long, deep breath in, keeping your belly soft, feeling it expand ... and as you let go of the breath, allow yourself to become more and more still.

With every breath, let go of any stress from the day. Feel all the tension release its hold on you. Feel all the muscles in your body begin to soften and relax. As you take these slow, deep breaths, let go of any weight you have been carrying all day. Anything that has been on your mind or causing you stress, simply let it go. Allow it all to melt away into the ground.

Breathe in deeply into your belly ... and as you exhale, allow the breath to carry away all your stress and tension.

Now, on your next in-breath, I invite you to imagine that you are breathing from the earth below. When you breathe in, visualize the breath rising up above, and when you breathe out, visualize the breath returning to the ground beneath you. If at any point you find your mind wandering, it’s okay. Every time you are distracted, you strengthen your concentration muscles. When this happens, simply note that your thoughts have strayed and gently return your attention to your breath.

Take a long, deep breath in, visualizing the breath rising up through your body, through your feet, legs, pelvis, torso, all the way up to the top of your head ... as you exhale, allow the breath to flow back down through your body, into the ground below.

Breathe in, feel the breath rising, filling every corner of your body ... as you exhale, the breath returns to the ground, picking up any stress or tension with it.

As the breath rises up through your body, feel the expansion in your belly and ribcage, creating space in the sides of your body ... and as you exhale, allow the breath to fall back down into the ground.

With every new breath, give yourself permission to feel more relaxed and centered.

Inhale deeply, feel the breath rise through your body as your belly and ribcage expands ... and allow the breath to fall back into the earth.

Inhale deep from the earth, feeling the breath rise up through your body ... and before you exhale, allow the breath to rest at the top for just a moment before it falls back down again.

As you continue to breathe like this, simply allow yourself to follow what feels good for you. When you inhale and reach the top of your breath, simply allow your breath to rest here without any straining, before letting go of the breath. Maybe the breath wants to rest a little longer at the bottom before rising up through your body once again. Simply allow your body to be guided by the breath, moving in a smooth, harmonious rhythm. Visualizing your breath rising, falling, and pausing for as long as it chooses. Notice how your body feels as you fill and empty your body with air.

With every in-breath, imagine the breath filling any spaces in your body that may feel stagnant or tiresome ... and as you exhale, simply allow the breath to pick up any stress and tension, carrying it all away from you now.

As your body fills and empties, feel a deep sense of calm that expands within and around you. Without focusing too hard on this process, allow your attention to be held by the breath as it sways through your body. It is gentle, soft, and light. Imagine your breath full of life and vitality, helping you renew and rejuvenate. It is helping you build strength and focus.

Continue to breathe like this on your own, allowing the breath to guide and support you. If you find your mind wandering, that’s okay. Simply note that you’ve been distracted and bring your attention back to your belly and the breath.

When you are ready to return, gently bring your attention back to your body. Become aware of your posture and the surface beneath you. Sense your physical body rooted in your seat, feeling calm and peaceful. Take a few moments to notice how you feel. Give yourself a gentle stretch as you wiggle your toes and fingers, sway your head from side to side. Thank yourself for showing up here today and taking some time to ground yourself into the present moment. When you are ready, gently open your eyes.

Self-Compassion

Welcome to this guided meditation practice. In this meditation, we will create space between ourselves and our thoughts to cultivate feelings of sympathy and kindness. Practicing self-compassion can be an effective tool for individuals healing from trauma, as it helps to alleviate emotional distress, improve mental well-being, enhance resilience, and promote mindfulness and self-awareness.

Settle your body into a comfortable, seated position. Rest your hands wherever they fall most naturally. Allow your spine to roll up, feeling it straighten and lengthen. Roll back your shoulders lightly, dropping down the shoulder blades. And when you are ready, gently close your eyes.

Tune into your breath. Simply noticing what it feels like right now. And for a few moments now, just follow the breath as it travels in and out of the body. As you observe your breath, you do so without any judgment. Just observe what you notice in your breathing. Accept your breath as it is.

Let’s take a couple of deep breaths, breathing in through your nose ... and breathing out through your mouth.

Take a couple more deep breaths like this on your own.

Allow the breath to be soft and natural again. Letting go of any control of the breath. If at any point you find your mind wandering, that’s okay. Simply note that your thoughts have strayed, without judging yourself for it as you return your focus to the breath. Observing what is present through the lens of acceptance, kindness, and compassion.

Recognize your intention to be happy and well. Recognize your intention to be compassionate and kind. And don’t delve into any thoughts or stories about why you want to be happy. Don’t think about any stories, people, or experiences related to your happiness. Just find this natural wish for ease and comfort for yourself and repeat the following phrases,

I am compassionate.

I am kind.

I am whole.

Notice how it feels to be saying these words to yourself. Noticing if any thoughts or feelings arise to the surface and accepting anything that may stand out to you. Just sit with yourself in this moment.

With this gentle intention in mind, offer yourself some phrases of loving-kindness. Repeat them slowly to yourself, either out loud or in your mind,

May I be happy.

May I be healthy.

May I be well.

May I be at ease.

As you rest here, focusing your attention on your breath, imagine that every time you breathe in, a bright, yellow light enters your body and fills you with the warmth of sunshine. Breathing in this warm, yellow light. See it enter the body through the nose, filling your lungs and softly illuminating your face. This light relaxes your eyes, cheeks, lips, jaw, neck, and shoulders.

With every in-breath, see this golden light travel down into your arms and hands and down to your fingertips. See it travel into your belly, hips, legs, feet, and all the way down to your toes. Take a moment to feel this warm light calming you, relaxing you completely.

Allow this sunshine to find any places within you that you think are not good enough. This can be parts of your body, pieces of your personality, your mind, or memories of the past. Take a moment to allow the golden light to find them.

Once your attention has found those places, take a long, deep breath in, allowing the golden light to fill those spaces with its soothing and nurturing presence. Allow the light to heal, repair, and restore your doubts about yourself. Allow it to heal self-criticism, self-comparison, perfectionism, and all self-judgment.

As this light removes those doubts within you, begin to invite in self-compassion, patience, understanding, kindness, and acceptance.

As this practice draws to an end, gently begin to come back to your surroundings. Come back into your body. Begin to stretch gently, wiggling your toes and your fingers. Moving your head from side to side. And when you are ready, open your eyes.

Safe Place

Welcome to this guided meditation. This practice will allow you to create your very own safe place. This visualization technique can be used to soothe yourself by imagining a peaceful and relaxing safe place where you can relax and find inner peace.

Go ahead and make yourself comfortable. Find a posture that feels right for you today. Relax your body. Roll back your shoulders slightly and keep them down away from your ears. Rest your hands wherever they fall most naturally. And then gently close your eyes.

Begin to observe your breath. Notice how your breath flows in and out of your body. Make no effort to change your breathing in any way for now; simply notice how your body breathes.

Observe how your breath continues to flow; deeply and calmly. Notice the inhale, followed by a pause, and then the way the air is released gently. Observe the small breaks between each breath.

Feel the air entering your nose, traveling down into your lungs ... as you exhale, feel the air come back out again. Feel your chest and your belly gently rise and fall with each breath.

Now, let’s begin to deepen the breath. Take a long, deep inhale through the nose ... and then release the breath out slowly and gently through the mouth.

Breathe in deeply ... and breathe out slowly and gently. Let it all go.

One last time, breathe in deeply ... and breathe out slowly and gently. Give yourself permission to relax into your body; relax into your space.

Now, allow the breath to settle. Let it be soft and natural. As your breath returns to its natural, soothing rhythm, we will now create a safe place within our minds. This way, we can build an internal sense of safety by developing a safe place in our imagination. This can help us feel more calm, secure, and relaxed.

I invite you to bring to mind a safe place, a place no one else knows but you. This can be somewhere you have been to before, something you have daydreamed about, or it can be imaginary. A place that is calm and peaceful.

Where is your safe place? Is it indoors or outdoors? What does it look like? Maybe you are in a beautiful garden. Maybe you are on a beach or in the mountains. Maybe you are in a magnificent rainforest or a cozy cabin in the woods. Wherever you may find yourself, allow this place to embrace you in feelings of safety and serenity. In this place, you feel protected and loved.

Take a moment to notice what type of place your mind chooses as your safe place. Acknowledge that in this place of safety, no one can come without your invitation. In this place, you are always calm and at peace.

Each time you want to visit this place, you can always develop it and allow it to become more and more beautiful. Allow yourself to see what is here today.

(Longer pause)

Take a look around you and notice what you see. What colors can you observe? Notice all the textures and shapes, the objects and items that are present. What else can you notice?

Observe what you can touch in your safe place. Notice if there is a breeze or wind you can feel on your skin. How does the air feel on your body? Is it warm or cool? Allow yourself to take in all the senses. Focus on any physical sensations you may feel; anything you can touch. Feeling calm, serene, and peaceful. Breathing gently, in ... and out.

Observe what you can hear. Notice any particular soothing sounds around you. Are there birds overhead? Listen to their singing. Maybe there is a stream nearby or the sound of the ocean waves lapping against the shore. Or maybe there is silence. However, you decide your safe place to be, is perfect.

What can you smell? Maybe you can sense the fresh air around you. Maybe you can pick up the salty breeze from an ocean, wood burning, eucalyptus, or tea brewing. Whatever it may be, simply notice what you can smell, and allow these scents to relax you deeper.

Imagine the details of your surroundings. Notice the season. Notice the temperature and the weather. Notice the ground. Is it earthy soil, cobblestone, or sand? Or maybe there are hardwood floors or soft carpets? What does the surface feel like beneath your feet?

(Longer pause)

As you continue to explore your safe place, allow your awareness to drop down into your inner experience. As you rest here, peacefully, notice how your body feels. Maybe your chest is open, shoulders and neck loose and relaxed. Maybe you are breathing in a slow, steady rhythm; taking long, full breaths. Maybe you can experience a sense of coziness within your body; warmth, comfort, and security.

Notice what thoughts are going through your mind as you enjoy your safe place Allow yourself to experience positive and welcoming thoughts. You may want to use some positive statements to help yourself remain grounded to your safe place,

I am safe

I am loved and protected

Beauty surrounds me

As you embrace this loving experience for yourself, notice what emotions arise. In your safe place, maybe you feel joyful, content, focused, and peaceful. Maybe you feel grounded, connected, and worry-free. Allow yourself to experience these feelings with great ease. Allow these positive feelings to run through you freely.

Take another full, deep breath in ... and release the air slowly and gently, picturing yourself enjoying your safe place.

(Longer pause)

Once you have imagined your safe place in detail, you may choose to give it a name, a single word, or a phrase that you can use to bring that image back, whenever you may need it. This safe place is always yours, and it is always present within you to support and comfort you.

You can choose to stay in your safe place a little while longer, enjoying the peacefulness and serenity of it, or you can slowly return to your surroundings. After you have thoroughly visualized this place and are ready to leave, allow yourself to come back into your body slowly. Know that you can always return to your safe place, whenever you like. Give your toes and fingers a wiggle; sway your head from side to side. Feel the clothing on your skin. Notice the contact points between your body and the surface beneath you. Notice any sounds in your environment. And when you are ready, gently open your eyes.

New Beginnings

Welcome to this guided meditation. New beginnings can gift us new opportunities, allowing us to experience empowerment. When we let go of the past and embrace new opportunities, we cultivate positive emotions and are greeted with a sense of direction and inner peace.

Find a comfortable position. Allow your body and your mind to sink into complete stillness. And when you are ready, gently close your eyes.

Slowly begin to deepen your breath. Our breath is our life force. Become aware of your breath flowing in and out through your nostrils. Relax the muscles in your forehead, eyebrows, and cheeks, and allow your jaw to unhinge. Give your body permission to let go and relax in this moment.

Remember, there may be times when you are distracted with thoughts or sensations. Don’t worry or feel frustrated; it’s completely natural. Just notice that your thoughts have strayed, and gently bring your attention back to your breath.

Pay attention to where you notice your breathing most easily. Some people feel it at the nostrils, maybe as a cool breeze on the upper lip. Other people can feel their chest rising and falling. Others feel the breath most clearly in the abdomen, as the belly expands with every inhale and contracts with every exhale. Gently explore your body and discover where your breathing is easiest to notice. Just feel your breath for a while. The way it’s relaxing you, soothing you, and supporting you.

When you notice your mind has wandered, feel your breath again. Allow your body to breathe you — it does that naturally anyway.

Now, let’s begin to deepen our breath. Take a nice, long deep breath in through the nose, feel your body lift upwards ... and release the breath out slowly and gently through the mouth.

Again, take another long, deep breath in, feeling the body rise and expand in this gentle awareness ... and follow the breath all the way as you let go of all the air from your lungs. Release and relax.

One last time, inhale, rise, expand ... and exhale, let it all go.

Allow your breath to return to its natural rhythm. There is nothing else that you need to do right now; simply give your body the permission to be grounded in this present moment. Allow your natural breaths to be soft and effortless.

Now, as your body continues to soften, begin to feel appreciation for all the gifts in your life in this very moment. Appreciating where we have been is a magical key to moving forward and starting new. Every situation and relationship from your past have taught you something valuable and has made you who you are today. Notice those things that have outlived their usefulness. Ask yourself, what keeps you stuck? What stops you from living your dreams?

Recognize the obstacles to achieving the changes that you choose for your life. Begin to make mental notes of all of those things that you are ready to release. Are you still holding resentment toward another? Maybe even yourself?

Allow all your fears, worries, doubts, disappointments, and anger to surface in your mind. Envision them as a muddy stream which flows out of you as you exhale. See yourself releasing old hurts, sadness, imbalance, and injustice in your life from the past and present. Feel them dissolving, pouring out of your body. With compassion, let them go. Little by little, release all that you wish to let go of in this moment.

See what items, relationships or situations you have outgrown or that need to shift in some way. Take the time to express gratitude for the lessons learned, and then visualize them gently leaving or changing to promote your new reality. Allow the sense of gratitude to fill you fully as you take a deep breath in ... and release.

Extend your gratitude for your breath. Extend your appreciation of being fully alive and present in this very moment. Experience the warmth, love and compassion that gratitude brings into your heart. Bring your awareness to your abundance, expansion, evolution, empathy, and light.

Your ability to see growth and potential in every moment. Feel more grace, and ease with every breath that you take. As you free yourself from the past, you open up space for fresh, honest relationships and exciting new opportunities to easily flow into your life.

As the old energy flows out, experience a new lightness and feel a new power and vitality entering your mind and body, opening up space for compassion, forgiveness, health, prosperity, and success.

Invite those who can respect and honor your growth and change. It is the beginning of something new, and taking in the lessons learnt from your past.

Open up your heart — maybe place both of your hands on your chest and feel the warmth travel from your palms to your gratitude center.

Breathe in the qualities needed for this new part of your life.

Breathe in courage to be true to yourself.

Breathe in patience, discipline, and spontaneity — anything you feel would assist you in this new beginning. See yourself as strong and positive. See yourself as joyful and content with this new reality.

As this practice draws to an end, slowly begin to return to the natural pace of your breathing. Gently move your fingers and toes; sway your head from side to side. When you are ready, you may open your eyes.

Remember, trust the magic of new beginnings — it is a blessed journey, and you are on your way.

Live In Harmony

Welcome to this guided meditation. Finding harmony can be beneficial when healing from trauma because it can help to create a sense of balance and stability in the mind and body. Trauma can cause a person to feel disordered and out of control, which can make it difficult to move forward and heal. By practicing harmony, one can focus on creating balance and inner peace.

Close your eyes and take a deep breath in through your nose, filling your lungs with air.

Take a deep breath in, feeling your belly expand and fill with air ... and release the breath out slowly and gently.

Inhale deeply ... and as you exhale, imagine that you are releasing any tension or stress that you may be holding in your body. Allow your body to become relaxed and at ease.

Bring your attention to the top of your head and scan down through your body, noticing any areas of tension or discomfort. As you scan through your body, imagine that you are releasing any tension or stress that you may be holding in each area.

Start with your forehead; imagine a warm and soothing light flowing through your forehead, relaxing and releasing any tension that you may have.

Move to your eyes and imagine the warmth and soothing light flowing through your eyes, relaxing and releasing all tension.

Move to your cheeks, jaw, and mouth, imagine the warmth and soothing light flowing through those areas, relaxing and releasing all tension.

Move to your neck and shoulders, imagine the warmth and soothing light flowing through those areas, relaxing and releasing all tension.

Move to your arms and hands, imagine the warmth and soothing light flowing through those areas, relaxing and releasing all tension.

Move to your chest and stomach, imagine the warmth and soothing light flowing through those areas, relaxing and releasing all tension.

Move to your hips, legs and feet, imagine the warmth and soothing light flowing through those areas, relaxing and releasing any tension that you may have.

Now, imagine the soothing light flowing throughout your entire body. You feel peaceful and calm.

On your next breath in, imagine that you are breathing in harmony, filling your body and mind with a sense of balance and peace. As you exhale, imagine that you are exhaling any feelings of disharmony or conflict, releasing them and letting them go.

Bring your attention to your heart and remind yourself of the importance of finding harmony in your life.

Imagine that your heart is a peaceful and serene place where all things are in balance.

As you continue to focus on your breath, imagine that with each breath in, you are inhaling harmony and balance, and with each breath out, you are exhaling any feelings of disharmony or conflict.

Take a moment to imagine that you are surrounded by a harmonious energy and that this energy is permeating every aspect of your being, soothing and calming your mind, body, and spirit.

Now, I invite you to imagine a beautiful garden. The garden is peaceful, and you can hear the sound of a gentle stream flowing nearby. In the garden, you see a large tree, this tree symbolizes you and your life. As you approach the tree, you notice that the leaves are rustling in the breeze. The tree is alive and strong, and you can see that it is in perfect balance. The roots are deep and strong, and the branches reach up to the sky.

Focus on the tree in front of you. Notice the way