Episode Transcript
[00:00:20] Welcome to mini meditations. I'm Jennifer James, co host of the Common Mystics podcast.
[00:00:29] In this series, we're taking a few moments out of our busy lives to dive into the transformative power of meditation.
[00:00:39] Whether you're a seasoned pro or just starting to explore the world of mindfulness, I'm here to guide you through quick and effective meditative practices that can help you manifest your ideal life one moment at a time.
[00:00:59] Today we are leaving the chaos of the day behind and we are on our way to embracing a deep sense of peace, calm and tranquility.
[00:01:14] Today we're embarking on a journey to relieve stress through meditation.
[00:01:21] And at the heart of this practice lies the power of our intention.
[00:01:29] So as you settle into your comfortable space, let your mind and body begin to unwind and ask yourself what outside forces are weighing down on you.
[00:01:47] Are they related to your job?
[00:01:49] Your relationship?
[00:01:52] Your family?
[00:01:54] Or do they stem from world issues and politics?
[00:02:07] Pinpoint these stressors now from what are you seeking relief?
[00:02:26] Say your intention aloud.
[00:02:36] And now, in your mind or with your voice humbly invite spirit to guide you through today's mini meditation and to steer you towards peace, balance and lightness.
[00:02:53] Let's begin.
[00:02:59] Find a comfortable position, whether sitting or lying down, gently close your eyes and allow your body to settle into a state of ease.
[00:03:24] Let's start with a simple breathing exercise to center ourselves.
[00:03:31] Inhale slowly and deeply through your nose, filling your lungs with air. Hold for a moment and then gently exhale through your mouth.
[00:03:47] With each breath, feel your body becoming more and more relaxed and at peace.
[00:04:12] Feel the tension melting away with every breath.
[00:04:28] Now we'll move into a calming visualization.
[00:04:37] Imagine yourself standing on a warm, sandy beach.
[00:04:46] The sun is shining gently on your skin.
[00:04:55] You can hear the soothing rhythm of waves lapping at the shore with each wave that comes and goes.
[00:05:15] Feel stress and worry being washed away, leaving only a sense of calm and tranquility.
[00:05:49] Now picture yourself walking along the beach.
[00:05:56] Feel the sand beneath your toes.
[00:06:03] As you walk, you notice a comfortable chair waiting for you, facing the ocean.
[00:06:14] Sit down on the chair and feel the warmth of the sun wrapping around you like a comforting hug.
[00:06:30] As you sit in this serene spot, bring to mind any tension or stress that you're holding.
[00:06:44] Visualize it as a small cloud over your head with each breath, see this cloud gently drift away, carried by the sea breeze.
[00:07:02] Watch as it becomes smaller and smaller until it vanishes completely, leaving you feeling lighter and more and more serene.
[00:07:47] Breathe in deeply.
[00:07:49] Hold and release, watching the cloud of stress gently drift away now bring your awareness to your heart.
[00:08:14] Imagine this warm light expanding there.
[00:08:21] As it builds and grows, it fills you with a calming sense of love and acceptance.
[00:08:38] Feel this warmth generating from your heart center, reminding you that it's okay to take a break and it's okay to feel whatever you're feeling.
[00:08:58] Stay in this space for a few moments, listening to your heart and as you do, breathe in peace.
[00:09:12] Hold and exhale the stressors from your life.
[00:09:24] Allow the light of your heart to illuminate any shadows of doubt or anxiety.
[00:09:45] Now let's bring our awareness back to our breath.
[00:09:52] Slowly wiggle your fingers and toes, feeling more and more present in your body.
[00:10:02] When you're ready, gently open your eyes, returning to the room and feeling refreshed and at ease.
[00:10:15] To conclude, affirm to yourself, I am calm, I am at peace, I am free.
[00:10:32] Carry this sense of tranquility with you as you move through your day and send gratitude to spirit for accompanying you on this journey.
[00:10:45] Remember, this peaceful state is always within your reach.
[00:10:56] You can find me Jennifer James and my sister Jill Stanley on patreon.com Commonmystics for more content, fellowship and mentorship, we hope to see you there.
