Transcript

This is Kenya Rocha with a Mindfulness Meditation –

Using mindfulness every day can help reduce anxiety, promote feelings of peacefulness, and make your gratitude practice more purposeful.

Find a comfortable spot to sit or lie down, getting comfortable...
Begin with a focus on all the areas that your body touches the cushions that support you.
Where do you feel light and where do you feel pressure?
Is your body truly comfortable? If you feel something that needs your attention – give it your attention.
Listen for your body to tell you what it needs and take a moment to adjust.

Breathe in deeply through your nose as slowly as you can, filling your lungs completely.
Then exhale as slowly as you can through your nose and empty your lungs completely, going as slow as possible.
As you breathe a few more breaths in this manner, pay attention to the stretch in your chest and abdomen and the slow release as you exhale, notice your what your shoulders do when you breathe, what your face does... just notice.
Hear your breaths and notice how it feels to breathe in life-giving air.
Take in one last breath very slowly and then let it whoosh out of you without controlling it and feel the relaxation it brings. 
If your mind wanders a bit, that’s ok, just bring it back to your breathing.
Focus on normal breathing for a few more breaths.

Now turn your focus outward to the things you hear.
Perhaps you hear things in the room, the house creaking, birds, or wind, water running, cars going by. Just notice what you hear without judging.
Again, if your mind wanders, that’s ok, just bring it back to what you hear.

Now let’s focus on the body again, what do you feel under you, are you comfortable? Listen to what your body might say and adjust if needed.
Notice how you are sitting or laying and imagine that you are comfortably connected to the earth, grounded and safe. Imagine the earth holding you securely and comfortably.
Breathing normally, listening to your breath.

Imagine a special star in the sky.
The light from this star shining down on you with healing warm rays, enveloping your body in a soft but firm protective armor filling you with a peaceful confidence.
Holding on to this, imagine your desires and creativity, the things that make you who you are. Notice this in your abdomen... permission to be you, to move freely and authentically.
Ask yourself what movement feels good to your body.
Breathing normally, listening to your breath.

Imagine your inner strength and power to make plans and follow through on them.
Your faith in yourself comes from here, imagine this deep in the top of your abdomen.
Feel the rays from the star here, lending even more strength.
Breathing normally, listening to your breath.

Now imagine your heart, the soul spot of love and connection, forgiveness and tenderness.
Feeling this deeply, listen to your heart, who do you share this with and how do you accept love from others. Genuine care and connection, unconditional self love and acceptance.
Breathing normally, listening to your breath.

Imagine your voice held in your throat, the words you use to tell your truth.
What is a truth you have to tell yourself? Who do you speak your truths to? Do you know your truths?
Listen to yourself. What are the words you would use to speak your inner truth?
Repeat them out loud to yourself and know you can use these whenever you need.
Breathing normally, listening to your breath.

Go to the place above and between your eyes – the place that holds intuition, understanding and clarity.
Listen to this place inside your brain. What are the messages you need to have for a full life? Ask yourself one thing you need to do this year to be happy and live in harmony?
Breathing normally, listening to your breath.

Now go to the crown of your head and imagine a pure white silky thread that connects you to the universe, God or spirit.
This is the place you see yourself, love yourself, and see the plans for today.
Imagine how your spirit wants to move through the day or night and into the next.
Breathing normally listening to your breath.

Know you can hold on to each of these positive messages you went in search of during this quiet, mindful time.
Breathe deeply through your nose as slowly as you can and exhale as slowly as you can through your nose and know you can live from a place of "have" and not "want", "gratitude" instead of "fear", for today and into the next, at least.

Use this to find more truths and opportunities for knowing yourself better, feel more in alignment with your purpose.

Peaceful blessings.