Danny Davis
Step 1: Begin with Deep Belly Breathing
Find a comfortable position, sitting on a chair, the floor, or even laying prone. The most important aspect is ensuring your back is straight.
Close your eye and begin “Deep Belly Breathing”.
Note: If you are just starting with guided meditation you can practice deep belly breathing by doing the following.
- Lie down flat on the floor.
- Breathe in through your nose, keeping your breath slow and even paced.
- As you inhale make sure your belly fills and rises first, followed by your chest.
- Breathe out through your mouth, again keep your exhalation slow and even in pace.
- By practicing this lying down it ensures you cannot do it incorrectly.
Once you have practiced for a while and you feel comfortable, you may wish to practice the deep belly breathing sitting up.
It is entirely upto you if you perform the meditation sitting or lying down. Of most importance is that you keep your spine straight and your inhalations and exhalations use the deep belly breathing technique. You may now start your meditation.
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It’s time to start your meditation – Past Does Not Control Me
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Guided Meditation Script: The Past Does Not Control Me
Welcome to The Past Does Not Control Me guided meditation. Sit in a quiet place and find a comfortable position you can maintain for the duration of this meditation. Relax.
With your eyes closed and your hands folded in your lap take a deep breath in through your nose. One. Two. Three. Four. Now push it out slowly from your mouth. One. Two. Three. Four.
You inhale calm and relaxation. You exhale negativity and tension. You have no worries here.
If you find a negative thought creeping into your brain simply dismiss it and shift your focus back to your breath. Those thoughts have no place here, they are not welcome.
With every breath in, feel the energy as it flows throughout your body. It reaches every part of you, soothing your body, and calming your mind.
You can feel your forehead muscles relax gradually, even your scalp begins to relax. The relaxation you feel now gradually shifts throughout your body completely overtaking you. You feel heavy now, as though you are anchored securely to the floor on which you sit.
You grow heavier and heavier until you are completely relaxed and feel totally safe.
Your neck moves toward the sky while your shoulders slump. You can now feel energy moving in and out of your body as you breathe. The more you breathe the deeper you sink into relaxation.
As you sink deeper into the ground and move into relaxation your spirit grows more buoyant, reaching toward the sky. The more relaxed you grow the more energized your spirit becomes.
Every breath invigorates you with energy cascading through your body, from the top of your head to the tips of your toes.
With each breath, feel yourself expand. Feel the air expanding your ribcage and filling your whole body with air. Imagine yourself following your breath deeper into yourself, as though you are walking down a staircase into your deeper self. You are descending into the core of who you are.
Every step carries you deeper into yourself.
Allow your mind to focus and experience the journey you take to the center of your being.
Do not engage any emotions or thoughts that crop up, simply allow them to pass before you and stay on the path.
You are finally at the bottom step.
Take a deep breath in through your nose. One. Two. Three. Four.
Now push it out slowly from your mouth. One. Two. Three. Four.
When you feel ready, picture a door and when you open the door you step into a room of light. Everywhere around you is light, you are surrounded by stars, and you can feel your consciousness expand into the light. You feel weightless. Your worries fade to black, you feel no anxiety, there is no thought of the past or concern for the future.
You just are.
Take a deep breath in through your nose. One. Two. Three. Four.
Now push it out slowly from your mouth. One. Two. Three. Four.
Allow yourself to float in the freedom of being in this moment. The stars that surround you are a reflection of your thoughts, wishes, ambitions, and desires. The closer they are the more powerful your feelings, but they are all still out of reach.
There is no must here.
There is no should here.
There is just you right now surrounded by love and light.
You are free here.
Take a deep breath in through your nose. One. Two. Three. Four. Now push it out slowly from your mouth. One. Two. Three. Four.
I want you to imagine a giant dumpster. Before anything goes in, imagine a fire sparking up. It’s a roaring fire and it’s fueled by pure love alone. You float above it, warmed by the fire, and safe.
In it will go everything you no longer need, old beliefs, negative thoughts, toxic people, and bad memories. Whatever you no longer need from the past can go directly into the dumpster.
Take a deep breath in through your nose. One. Two. Three. Four. Now push it out slowly from your mouth. One. Two. Three. Four.
Imagine that you are an onion, made up of multiple layers each representing a different thing.
The first layer is the way you present yourself to the world around you. It’s heavy. It’s solid. You have been building it for years so it’s like stone. Imagine a hammer cracking that layer.
Take a deep breath in through your nose. One. Two. Three. Four. Now push it out slowly from your mouth. One. Two. Three. Four.
Every breath cracks that layer further. Allow it to fall into the dumpster. With that layer, your fears and preconceived notions fall away. All of it just crumbles away.
The next layer is a little different. This layer is the perceptions of others and how it reflects back on you. It might be your culture, community, religion, family, or the world at large. You have taken on these judgments and the weight of them is heavy upon you.
Take a deep breath in through your nose. One. Two. Three. Four. Now push it out slowly from your mouth. One. Two. Three. Four.
This layer is like a metal cage and you have bolt cutters to remove it, slowly snipping it away from each area of your body until you are free. All of those judgments and perceptions fall into the dumpster below consumed by the roaring fire of love.
Every breath you take feels lighter now.
The final layer is your thoughts. The mental cage you have trapped yourself in. This layer feels like plastic wrap. It’s strong and it’s so suffocating that you struggle to take a breath. Those negative thoughts that cling to you, holding you back from moving forward.
Search for a loose piece and start to peel it from your body starting with your head. You unravel it in one long piece until you are completely free. Drop the wrap into the fire below you.
Watch all that baggage burn in the fire. Whatever negative things happened last week, last year or 10 years ago, are gone. They are ash. They no longer exist and therefore they have no hold over you.
You are lighter now, a smile tugging at the corner of your mouth. When you feel ready, you may slowly open your days and take a moment to yourself before your resume your day.
DISCLAIMER: This guided meditation and guide meditation script is for personal use only, and you are prohibited to use this for any commercial purposes without consent and permission.
