Audio

Audio

Script

Welcome to the let go of fear guided meditation. Find a quiet spot and sit in a comfortable position. You can be in any position you like as long as you can maintain it comfortably for the duration of this meditation. Now, close your eyes.
It’s time to ground you in the moment with some deep breathing. Take a deep breath in through your nose. Hold it for 3 seconds. Feel the air as it enters your nostril and fills your lungs. Now push that breath out through your mouth. Feel the ground beneath you.

Again, take a deep breath in through your nose. Hold it for 3 seconds. Notice how the earth feels against you. Now push that breath out through your mouth. One more time, take a deep breath in through your nose. Hold it for 3 seconds.

Now push that breath out through your mouth. Just take some time to experience your breathing and as you do, allow your body to soften into relaxation. Allow your focus to remain on the present.

It’s time to scan your body. Start at the tips of your toes and work your way up to the top of your head. If you notice discomfort during your scan, pause on that area and breathe through it. In your mind, imagine that you are channeling your breath directly to that area of pain or tension. With every breath in you soften the area and every breath out pushes the tension out of your body.

Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. One more time, take a deep breath in through your nose. Now push that breath out through your mouth.

Pay attention to any of the emotions that start to surface. It might be a feeling. It could be a situation. An event. Or a story. It could be a current issue, one you are bracing for, or something from your past. If you can, label the feeling or emotion as soon as it arises and you recognize it.

Is it anxiety? Is it betrayal? Is it guilt? Fear? Sadness? Envy? Continue breathing. In. Out. Softly. Slowly. Allow your emotions and feelings to come and go, do not analyze them, do not resist them, do not engage with them beyond labeling them for what they are.

Hold them in place to observe them, allow them to exist without resistance. When you are ready, let them go. Recognize that they are just a part of you, like every other emotion you experience.

Feel your body flood with relief, overwhelmed by the feeling of letting it go. Feel the weight lift from your shoulders, you suddenly feel lighter as though your burdens are finally gone.

Repeat after me. I let go of fear. I let go of anxiety. I let go of anger. I let go of fear. I let go of sadness. I let go of all the chaos in the world. I let go of fear about the future.

I let go of fear about the past. I let go of what might happen. I let go of fear. I let go of fear. I let go. I let go.

Visualize all of the negative emotions, all of your burdens, imagine them spiraling down a drain and disappearing into the earth never to be seen again. Visualize a healing light flowing through your body. It’s spreading from your heart outwards. It is surrounding you with calm, kind, and loving energy.

Visualize a future where these feelings have no hold on you and can no longer hold you back. Connect with new feelings. Feelings of freedom, space, positivity, and ease. See this new version of who you are. You are lighter. You are happier. You are finally free.

When you feel negative emotions come your way, repeat the words I let go, and visualize them going down the drain again. Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.

Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth. One more time, take a deep breath in through your nose. Push that breath out slowly through your mouth.

Repeat after me. I embrace love. I embrace courage. I embrace healing. I am optimistic about the future. The chaos of the world cannot ruin my serenity. I am serene. I embrace light. I embrace self-compassion. I embrace courage.

Though I may feel fear, I know I will act in my best interests regardless.

Though I may feel fear, I know that it cannot hold me back.

Though I may feel fear, I know it is not bigger than me.

Though I may feel fear, I know I will overcome it.

Take a long, slow, deep breath in through your nose. Hold it. Now push that breath out through your mouth and with it, push all fear and negativity out of your body.

Wiggle your fingers and toes. Feel the ground under your feet and allow it to ground you. Stretch your arms and legs. Roll your neck around a few times.

You may resume your day when you are ready.

Audio

Script

Welcome to the Trust Yourself That Whatever Happens, You’ll Handle It Guided Meditation.

First, make yourself comfortable in the quietest place that you can find. However, you choose to sit, it should be in a position that you can comfortably maintain for the duration of this meditation.

This meditation is all about paying close attention to your body and the feelings and thoughts within you. This is not a place of judgment. It is not a place to resist. It is a place to embrace.

Take a deep breath in through your nose. Inhale calm. Now push that breath out through your mouth. Exhale tension.

Again, take a deep breath in through your nose. Inhale relaxation. Now push that breath out through your mouth. Breathe out negativity.

One more time, take a deep breath in through your nose. Inhale tranquility. Now push that breath out through your mouth. Exhale turmoil.

You will carry this with you far beyond this meditation, the benefits will follow you and you can return to it at any time you feel in need of a reminder that you are capable of handling anything, no matter what happens.

First, let us set your intention for this meditation. This is a reminder of why you are meditating. It will serve as your anchor throughout the process.

Repeat after me. This is a reminder that whatever happens, I know that I can trust myself, I know I can handle it.

Take a deep breath in through your nose. Inhale calm. Now push that breath out through your mouth. Exhale tension. Again, take a deep breath in through your nose.

Inhale calm. Now push that breath out through your mouth. Exhale tension and negativity. One more time, take a deep breath in through your nose. Inhale tranquility.

Now push that breath out through your mouth. Exhale turmoil.

When you inhale, where do you feel tension in your body? Channel breath to those points of tension and allow it to erase all of the stress. Allow all of those sore spots to dissipate.

Repeat after me. I know exactly what I know and I possess all of the wisdom that I need to deal with this situation.

I am aware, I am grounded, and I know that I can rely on my intuition to guide me. I trust myself to get through this situation and handle this difficult time.

I am on the path I want to be on and the way is clear.

I believe I am capable of handling difficult things.

I know I can trust myself to cope with difficult things.

The person I want to be already lives within me, I simply need to reach in and bring that person to the surface. That person is strong, capable, and confident of tackling anything.

I trust myself that whatever happens, I can handle it.

Take a deep breath in through your nose. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Now push that breath out through your mouth.

One more time, take a deep breath in through your nose. Now push that breath out through your mouth.

Your insights are good.

Your insights are wise.

The path is clear before you, you are capable of walking it to achieve what you want.

You are safe, you are strong, you are well.

Your inner-voice is clear. You listen to it. You hear it. You trust that voice to guide you to the right decisions.

I trust myself that whatever happens, I can handle it. I will handle it. I can handle it. I can do this. I can handle this.

Take a deep breath in through your nose. Inhale calm.

Now push that breath out through your mouth.

Exhale tension.

Again, take a deep breath in through your nose.

Inhale relaxation.

Now push that breath out through your mouth.

Exhale negativity.

One more time, take a deep breath in through your nose.

Inhale tranquility.

Now push that breath out through your mouth.

Exhale turmoil.

Repeat after me.

I possess all of the wisdom that I need to deal with this situation.

I am aware, I am grounded, and I know that I can rely on my intuition to guide me.

I am on the path I want to be on and the way is clear.

I believe I am capable of handling difficult things.

I know I can trust myself to cope with difficult things.

I am strong, capable, and confident of tackling anything.

I trust myself that whatever happens, I can handle it.

Take a deep breath in through your nose. Inhale calm.

Now push that breath out through your mouth.

Exhale tension.

Again, take a deep breath in through your nose.

Inhale relaxation.

Now push that breath out through your mouth.

Exhale negativity.

One more time, take a deep breath in through your nose.

Inhale tranquility.

Now push that breath out through your mouth.

Exhale turmoil.

Once again, let’s affirm what you know to be true.

I trust myself that whatever happens, I can handle it.

I am strong.

I am capable.

I can see the light at the end of the tunnel and it guides me towards peace and calm.

I will prevail.

I trust myself that whatever happens, I can handle it.

When you are ready, breathe into small stretches before moving into bigger stretches. You may resume your day when you are ready.

Welcome to the I Respect Myself guided meditation.

Audio

Follow along with the script below

Find a comfortable, quiet place to relax. Sit in a position in which you feel most comfortable. Your body should be upright, but loose. Shake yourself out if you feel as though you are sitting too rigidly. Place your hands in your lap and your feet on the floor if you chose to sit in a chair.

Close your eyes now.

Pay attention to your breath.

Start with a deep inhalation and feel yourself relax as you exhale.

With every inhale, you invite relaxation.

With every exhale, you purge negativity.

You have no worries. You have no concerns.

If any negative thoughts creep into your mind simply swipe them away.

They do not have a place here. They are not welcome. Instead, focus on right now.

Feel the sensation of breath as it passes in through your nostrils and out through your lips.

Now focus on the area of your body where you feel your breath the most.

Pay attention to your stomach. Is it contracted or tight? If it is, take another deep breath and release it.

Your hands are softening with each breath.

Your shoulders loosen with each breath.

Your face, throat, and jaw loosen with each breath.

As you continue to breathe, you sense everything around you.

You exist only in this moment. You are here now.

Your attention is on your breath, shift your focus to where you feel it clearest.

Is it your chest or abdomen rising and falling?

Pay attention to the area of your body that expands and contracts with every breath.

Feel the tingle in your nostrils.

Let’s now shift your focus instead to the sounds in the environment around you.

Tune into the silence.

What sounds come and go?

Just listen.

Now choose an object to use as an anchor for your attention. It might be the sounds around you, it could be the breath in your chest, nose, mouth, or abdomen. Simply choose an object that feels the most interesting to you. Just one, and there is no wrong answer.

Now notice your belly rising and falling. Feel your chest expand and contract.

Feel the air passing through your body and the sounds it makes.

I want you to stay with the breathing sensations. We are going to focus on breath after breath simply staying with it as best you can as you feel your breath.

When your mind wanders, and it will, label those thoughts. With each thought that enters your consciousness, use a word like wondering, thinking, or questioning to return your focus back to your breathing.

Do this again and again until your focus has been returned. This is important for today’s guided meditation because self-judgment shows a lack of self-respect. I want you to recognize it when it happens so you can correct it.

If a judgmental thought appears label it as criticism, self-judgment, whichever word makes the most sense for you.

I want this to help guide you in realizing the frequency with which you judge yourself.

Remember, it isn’t personal.

You did not plan to make yourself feel bad.

It’s a natural occurrence when you struggle with respecting yourself.

Negative words and voices in your mind can be frequent. Do not give them space to breathe.

Now pay attention to your breath.

Inhale deeply. Exhale deeper.

With every inhale, you invite relaxation.

With every exhale, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

Breathe slowly, gently, deeply. With every breath, your state of relaxation deepens. You are more at peace and more relaxed.

Paint a picture in your mind.

Imagine somewhere you feel entirely safe and at ease. It might be a picture you have seen or your favorite place to visit. It might be entirely imagined. Picture yourself in this place, feeling happy and calm.

Visualize the smells, sights, and sounds of your imaginary place.

How does it make you feel physically?

You are completely comfortable here.

Enjoy the safety and relaxation you feel in this place.

Remain here for the duration of this meditation.

As I offer you the following affirmations repeat after me and believe that in this moment, they are true.

I value who I am.

I appreciate myself.

I am in harmony with myself.

Every human being has value and I am a valuable person.

I deserve happiness.

I deserve relaxation.

I embrace happiness. I enjoy my contentment.

All of these affirmations are true. In this moment right now, I value the truth of these affirmations.

Take a deep inhale and a deeper exhale. With every inhale, you invite relaxation. With every exhale, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

When my mood dips, I accept those emotions and understand that this will pass. Through bad times I look forward to better times and know I will be happy again.

My future is positive and bright.

I enjoy the present while looking forward to a happy future.

I can look on past memories with fondness.

I forgive myself for every mistake I make.

We all make mistakes and though I once felt regret I can let go of my regrets. I am a good person and I let go of regret. I have learned from my mistakes and I am moving on.

I am done with suffering and embrace freedom.

I let go of past mistakes and move on to do good things.

I embrace forgiveness.

I feel good about the person I am today.

I accept myself for who I am. I embrace my flaws just as strongly as I do my strengths.

A deep inhalation and a deeper exhalation.

With every inhalation, you invite relaxation.

With every exhalation, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

My shortcomings are simply opportunities.

It is not a weakness it is a strength in waiting.

I will develop new strengths.

I face challenges with strength.

I will do the best I can in every situation.

I will give all of my effort.

I will focus on the right things.

I don’t have to be perfect.

I am a flawed human being, but I can accept my imperfections and offer my best efforts regardless.

I am secure in myself and will not compare myself to the people around me.

The strengths I need are within me and I can develop them.

Take a deep inhale. Exhale deeper.

With every inhalation, you invite relaxation.

With every exhalation, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

I am a positive character. I have the strength to succeed.

I practice self-acceptance.

I practice self-compassion.

I practice self-respect.

I love myself.

I will take time for myself. I will enjoy that time. I deserve that time. I feel positive about taking time for myself regularly.

When faced with difficulty, I manage it with grace.

When I experience negative emotions, I express them just as I do positive emotions.

I am perfect as is.

I accept me as I am.

I value myself as a human being. I am valuable.

I am confident. I accept myself as I am. I am secure in myself.

A deep inhalation and a deeper exhalation.

With every inhalation, you invite relaxation.

With every exhalation, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

Repeat these affirmations after me.

I set boundaries.

I enforce my boundaries.

I am not a doormat.

I am a strong, confident person

I make my own decisions.

I am a strong, confident person.

I believe in myself.

I believe in my abilities.

I believe in my decisiveness.

A deep inhalation and a deeper exhalation.

With every inhalation, you invite relaxation.

With every exhalation, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

What reason do you have for lacking self-respect? What reason do you give for not loving yourself?

Forget it.

This is a hard reset.

You’re starting from scratch.

This is your freedom.

Your mind feels lighter now that you have let go of negative thoughts.

You feel nourished by the positive vibes you have embraced.

You do not need to search for love. You do not need to hunt for self-respect.

Both are inside of you.

It is hiding beneath the surface. It is covered by schedules, concerns, worries, negative conceptions, and social masks.

Open yourself and allow your love and self-respect to shine. Follow their guidance.

You are balanced.

You are serene.

You are prepared to use the fertile soil of your soil to deepen your self-respect.

Today is the day to tear down your walls and be vulnerable with yourself.

A deep inhalation and a deeper exhalation.

With every inhalation, you invite relaxation.

With every exhalation, you purge negativity.

You have no worries.

You have no concerns.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

Release loneliness.

Release insecurity.

Release discomfort.

Heal emotional wounds.

Embrace gratitude.

Practice kindness. You are your friend.

Everything you do, you do with love.

With every challenge you face your wings spread a little wider and you fly a little higher.

You grow stronger.

You grow better.

You grow more confident.

Inhale relaxation. Exhale tension. Inhale calm. Exhale tension.

Picture your peaceful place again. Picture yourself in the calming environment you created for yourself. Acknowledge the positive emotions that stemmed from the affirmations you just spoke aloud. Accept all emotions, whether negative or positive, that you are feeling. Allow yourself the opportunity to enjoy the peace and calm they have brought.

In this place, you feel confident. You embrace who you are as a person. You are strong. You are powerful. You deeply respect the gifts, skills, talents, abilities, and traits you possess. You respect your ability to develop the skills you lack. You respect your ability to grow. You respect the effort you give. You respect yourself.

It’s time to leave your peaceful place but remember you can return to it whenever you need to. Hold onto the feeling of security, safety, and self-respect you have experienced and take them with you as you finish your day.

When I count to three it’s time to stretch yourself back into the present and continue your day. Alternatively, you may want to drift into a pleasant and relaxing sleep.

One.

I want you to take a deep, slow, and cleansing breath. Exhale deeply.

Two.

Another deep breath in before exhaling slowly.

Three.

You are calm. You are confident. You are refreshed.

Assume a comfortable position. Shut your eyes as you start relax.

Take in a deep breath, and now breathe out, emptying your lungs entirely. And once again. Take full deep breaths, never strained or rushed. Breathe in strength, breathe out tension. Carry on to relax. Take full deep breaths. Allow your breathing to discover its own natural, unhurried pace. And as ideas enter your mind, allow them to go without attachment.

As you sink into comfort and relaxation, see yourself enjoying a waterfall of sunlight and crystal water.

As the sun and water cascade over your body, you absorb the healing oxygen carried inside your blood vessels through your whole system.

The oxygen heals and releases the holding contraction of each muscle. Every muscle becomes taffy… soft and pliable.
All tension gives way to easiness. The cascade of sunlight reminds you of the source of all energy.
Your whole being sings with release and renewal as the source refuels and strengthens your body and spirit.
In healing all is possible. As you heal your spirit and body your gifts to the universe emerge. The healing vision of cascading sunshine and water is yours whenever you want it to be.

Your breathing is unstrained. Relax your toes and feet. Relax your ankles and knees. Relax your leg muscles. Your breathing is deep and relaxing. Relax your fingers and hands. Loosen up your wrists and elbows. Relax your arms. Your breathing is slow and peaceful. Feel your feet and legs get heavy and warm. Feel your hands and arms get warm and heavy. Simply breathe as your thoughts come and go.

Center on your breathing. Let go of tension as your body falls into a state of peaceful quiet. Unclench your jaw. Relax your face and let go of your tongue. Your heartbeat and breathing are serene and steady. Your breathing is relaxed. Void your mind of all thoughts. Your abdomen is soft and warm, your limbs are heavy and warm.

Watch your thoughts come and go like clouds in the sky. Your hands are warm, your forehead is cool, and your breathing is deep and relaxed. Feel your breath sink lower and lower into your lungs. As your shoulders drop, feel your breath fill the upper part of your chest. You’re relaxed and peaceful.

Your breathing is deep and relaxed. Warm hands, cool forehead. Empty your lungs totally. Hear the silence grow as your mind hushes. Your are relaxed, calm, and centered. Your heart rate and breathing are calm and steady. Warm hands, cool forehead. Your breathing is deep and relaxed. Enjoy the quiet.

When you know it is time to leave this place, begin to return. Let your breathing bring you back. Gently take a couple of deep breaths. Pause a moment. Remember one last time that you can return to this place any time you wish. It may only be for a moment, but it will remind you of the sense of peace that’s yours.
Open your eyes.
Feel the goodness of the meditation for a few moments.

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