Pedim Healthcare Evening Meditation
Description
Vocal Characteristics
Language
EnglishVoice Age
Young Adult (18-35)Accents
US African AmericanTranscript
Note: Transcripts are generated using speech recognition software and may contain errors.
Evening reflection. Often during the day, we find ourselves in the same routine behavior and the same routine thoughts. We think thousands of thoughts in one day and many of them can be unnoticed and even judgmental towards ourselves due to the human nature and a cognitive process called negativity bias. We tend to emphasize negative events over positive and neutral ones. We hold them more closely in our mind as we go through our day, it's often easier to focus on negative events rather than positive ones. And we tend to see ourselves in a negative light. This guided meditation will support you in reflecting positively about your day. And to start seeing yourself in a beautiful positive light. To start this meditation, find a quiet place and enter a comfortable seated position, gently close your eyes, allow yourself to fully arrive in the space and in your body, feel your body touching the surface you were sitting on, become aware of your breath, passing in and out of your nostrils, just breathe for a few moments. Now, as you inhale, take a deep breath into your lungs and abdomen, exhale slowly, take another deep breath here, breathing in and breathing out again. Breathe in, breathe out. Now, return to your normal breath for a few more moments and stay aware of the breathing sensations. We are now starting to relax your body first, bring awareness to the tips of your toes of the left foot from the toes upwards. Relax your entire left leg. Now focus your attention on the tips of the toes of the right foot from the bottom all the way up, bring relaxation to the entire left leg. Both legs are now completely relaxed, filled with light. Now focus your awareness on the fingertips of the left hand from the fingertips up to the shoulders, relax your entire left arm. Next, bring attention to the fingertips of the right hand from the bottom upwards, relax the entire right arm. All four limbs are now completely relaxed, dissolving into light. No, focus your attention to the pelvic area and fully relax your abdomen and stomach release any tension you might be holding next, bring relaxation to your chest area, allow any tightness to dissolve. Now, bring awareness to your lower back from the bottom upwards, relax all your back, release any tension you might be holding in this part of the body. Fully relax your shoulders and your neck area. Next, bring your awareness to your chin and relax your entire face up to the forehead. Relax the top of your head and then all the head experience your whole body as completely relaxed. You can now scan your body from the toes to the top of your head, to see if there's any tension left. If you find any tension, you can lovingly release it with a deep exhalation. Now bring awareness to your heart, take a few deep breaths into your heart and allow any sensations or emotions to arise, censoring ourselves in our heart. It's like coming back home to ourselves during a busy day. Lived from the mind and thoughts. It's important to remember to return to the heart and to the present moment. It awakens us to living in deeper intimacy with ourselves. For a few moments, deepen the connection with your heart. Now as you breathe in again, breathe in unconditional love for yourself. As you exhale, release any resistance you hold against loving yourself with the next inhalation, breathe in compassion for yourself. As you exhale, release any resistance to feeling compassion for yourself from this place of centeredness in your heart in yourself. You are invited to review the day you've just experienced. Imagine seeing your day passing in front of you on a movie screen and you are the silent loving observer of everything that happened. If you don't have many memories about your day, that's perfectly fine. It's common to not remember everything that happened during the day. As we keep repeating this exercise and continue bringing awareness to our day, we can recall more and more events. No, start by imagining the first moment of waking up, imagine lying in your bed this morning and opening your eyes, watch it on the movie screen in front of you. How are you feeling? What were you thinking for a few moments? Just observe whatever arises. Now, see yourself in the light of love, evoke the feeling of waking up in love for yourself and an excitement about the day rest in these feelings for a few moments now evoke the first activities you were engaged in after waking up. Were you aware and present with yourself? Did any thoughts start appearing lovingly witness? Whatever arises with compassion for yourself? No, watch the morning until lunchtime on your imaginary screen. Stay in the observer role of lovingly witnessing how your day unfolded, bring love and awareness to every moment. You can remember now, evoke the time between noon and this evening meditation, take some moments to observe your acts, thoughts and feelings during this period. See if you could observe yourself through a loving positive light. Now, as you have reflected on your day, notice, if you can become aware of any thought patterns that were repeating themselves throughout your day, just observe and know that becoming aware of them is the most important step in transforming our thoughts and being kinder to ourselves. If you feel like it, you can evoke more empowering thoughts that you would rather like to engage with during the day. Now, there is a space for you to evoke any moments of the day that you perceive as negative or that are associated with any form of judgment. Imagine them on the screen in front of you just become aware and witness them. Allow yourself to lovingly feel everything that arises. If you hold any resentment towards yourself or others, evoke a feeling of compassion and forgiveness. Acknowledging that everyone is doing their best with the knowledge they have and the level of consciousness they are at now as you observe the scene on your movie screen, let it fade and slowly dissolve completely free yourself from any negative perceptions you were holding about you, the event or another person. Now you are invited to evoke any moments you experienced during your day that you perceive as positive. It can be moments of presence, love, connectedness or inequality that feels alive for you. If nothing is arising, that's fine. Instead imagine any event that you would have liked to experience during your day. As you see the event on the screen in front of you, witness yourself in any positive qualities you see in yourself, observe yourself with love and evoke a sense of gratitude for having experienced these moments as we have reviewed this day, take a few moments to contemplate on what you would like to experience during your new day tomorrow. Maybe you would like to love yourself even more or be more present with yourself and the people around you. Are there any negative thoughts that you would like to replace with more positive empowering thoughts. How would you like to feel during your day? How would you love your day to look like? Let these questions be a getaway in your imagination. As the poet Rumi says, let yourself be silently drawn by the stronger pull of what you really love. Before we conclude this meditation, connect again with your heart. Find a sense of gratitude for this day and this meditation thank yourself for taking the time to be present with yourself. Whenever you feel ready, you can open your eyes. Have a beautiful evening filled with love and presence.