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 ‘My Troubles Do Not Define Me” – Guided Meditation
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Guided Meditation Script: My Troubles Do Not Define Me
Welcome to the My Troubles Do Not Define Me guided meditation. Find your quiet place and get comfortable. Choose a position to relax into, one that you can maintain for the duration of this meditation.
Let’s begin the relaxation process with a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
With every breath in you inhale relaxation and calm.
With every breath you expel you purge your body and mind of all negativity and strife.
Your worries have no place here.
Your concerns do not trouble you in this place.
When a negative thought enters your mind, you swipe it away like a notification.
Your focus is on the here and now.
Bring your attention to your breath, hear the sound of air entering and exiting your body, feel the movement of it passing into your mouth and out through your nose.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
If you feel your mind wandering, that’s okay. No judgment just gently correct your attention and return your focus to your breath. Allow your eyes to close gently and feel the weight of your body sink into the ground supporting you.
Let us begin fully with some affirmations. Repeat after me…
I am greater than the challenges I face and I can overcome any adversity.
An obstacle is merely a hurdle I am capable of leaping over.
My focus is on satisfying the highest version of who I am.
I am in control and I do not need to give any space to obstacles or challenges.
I deserve good things.
Now take a deep breath in.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Listen now to the sounds in the room around you.
If you can hear the weather outside, focus in on those elements and the noise they make on the surface of the window, roof, or ground outside.
Move a hand to your stomach and the other to your chest.
Now take a deep breath in.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Feel your body move as your breath passes in and out of your body.
Imagine yourself standing in an open doorway. You are standing on the precipice of greatness and looking at a breathtaking landscape.
Take a deep breath and say, I am at peace.
Take a deep breath and say, I am calm.
Take a deep breath and say, I am at peace.
Take a deep breath and say, I am calm.
Allow your focus to shift back to your hands on your stomach and chest. Feel yourself breath.
This next bit may feel uncomfortable at times. If so, take as long as you need, and don’t be scared to take a break if necessary.
Take a moment to be aware of all of your feelings and emotions. If you feel happiness, acknowledge it. If you feel pain, acknowledge it. If there is fear present, acknowledge it.
Repeat after me.
Though I suffer I am happy.
Though I fear I hold hope.
Though I suffer I am happy.
Though I fear I hold hope.
Though I suffer I am happy.
Though I fear I hold hope.
Visualize your suffering and as you do imagine it being washed away by a flood of joy.
Visualize your fears and as you do imagine it being washed away with hope.
One cannot exist without the other.
Now take a deep breath in.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Search yourself for your happiest moment.
Did you find it?
Picture it now.
Imagine the weather exactly as it was then.
Is the sun beating down on you? Or is there a light breeze? Perhaps there is a flutter of snow tickling your face as it falls around you.
Feel it.
Who are you with?
Where are you?
Imagine every inch of it in as much detail as you can. Think about the smells, feelings, and everything you experienced at that moment.
Can you feel it?
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Hold onto the feeling this moment gives you. Imagine you are holding it an embrace and it’s warm against you as you hold on tight.
Hold onto the feeling as you take a deep breath in.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Imagine you are standing in front of a mirror now and you are still overflowing with the warmth of your happiest moment. Make eye contact with your reflection.
Repeat after me…
I am healthy and I am stable, I embrace my flaws and the person I am as I am.
My compassion will carry me through, negativity will not define me.
I am emotionally pure and negative feelings have no hold over you.
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
Give yourself a moment to rest in this feeling and understand that your troubles hold no power over you. They do not define you.
And expel the breath
Take a deep breath in. One. Two. Three. Four. Five. Six. Exhale.
When you are ready, open your eyes and resume your day.
