Welcome to the Embrace Optimism guided meditation.
Ensure you are in the quietest room possible and make yourself comfortable in a sitting position you can maintain for the duration of this meditation. Sit up straight, rest your hands on your legs, and allow your eyes to flutter closed. If you do not wish to close them all of the way, half lid them and focus on a point somewhere in the distance.
Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
You are completely grounded now and totally relaxed.
Now imagine an energetic white light coming down to enter your body through the top of your head. This energy comes directly from the universe, it is straight from the source. With every breath you take, that energy floods your body. It moves deeper and deeper as you inhale and exhale until it finally warms your entire body right down to your toes.
Imagine yourself looking down on you in the position you are in now. Your body teeming with all of this source energy, so much so that you are glowing white. You can see yourself now as a complete vessel of positive energy.
This energy is more powerful than any negative energy that can exist in the world. So, as your body fills to the brim with this positive source energy it is forcing out any negative energy that lived within you. It can no longer exist in your body because it is being rapidly forced out and replaced by positive energy.
Take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Hold it. Now push that breath out through your mouth.
With every new breath, you settle deeper into relaxation, exhaling all of the tension you have been holding. Inhale positivity and light. Now push that breath out through your mouth. Exhale negativity.
I want you to think of where you would rate yourself on a positive scale of one to ten. Wherever you fall, the aim here is to increase it by at least one number. If you feel depressed, let's move you to simply subdued. If you feel flat, let's move it to calm. If you feel fine, let's move you to joyful. The more you do this meditation, the higher you can push that number and embrace optimism.
We make small moves forward and those little increments lead to big changes over time.
Repeat after me…
There is always hope for a better tomorrow.
I have myself, I take care of myself.
I have a family who loves me.
I have friends who care about me.
I am loved. I am wanted. I am worthy.
Negativity may exist in the world, but I do not need to engage with it.
When negativity touches me, I can process it before I choose to embrace the well of positive energy within me.
I look to a brighter tomorrow, I know it is coming.
Let's pause for a moment as you take the opportunity to say aloud some of the things in your life you are grateful for.
PAUSE
Take a deep breath in through your nose. Your body is sinking into relaxation. Now push that breath out through your mouth. You can feel the ground beneath you, offering warmth and comfort.
Again, take a deep breath in through your nose. Hold it. With every new breath, you settle deeper into relaxation, exhaling all of the tension you have been holding.
Push that breath out through your mouth. Push all of that negativity out of your body and away.
One more time, take a deep breath in through your nose. Inhale positivity and light. Now push that breath out through your mouth. Exhale negativity.
Wiggle your fingers. Wiggle your toes. Allow the feeling to spread up your arms and legs.
Roll your shoulders and neck and lean into some big stretches to wake your body from its meditative state. When you are ready to, you may resume your day.
