Slow It Down & Tap Into Your Source: A Guided Meditation

What if the key to a more peaceful and fulfilling life could be unlocked with simple meditative practices? Discover how grounding and gratitude meditations can serve as your gateway to reconnecting with your inner self and embracing the present moment. We guide you through a grounding exercise, inviting you to find a comfortable position and focus on your breath, shedding tension from past and future concerns. Techniques like tracing circles on your thighs and swaying gently enhance body awareness, helping you release lingering stress and align your energy with your true self.

As we transition into a gratitude meditation, you're encouraged to acknowledge the often-overlooked blessings around you. With a hand on your heart, you'll tune into the rhythm of your breath, affirming your presence and power. This chapter emphasizes the importance of slowing down and recognizing the value of the present moment. We send you off with a wish for a day filled with mindful moments, empowering you to be the source of your own energy. Namaste, and may you find serenity and strength in the practice of gratitude.

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Chapters

• 0:24 Grounding Meditation to Connect With Self
• 9:12 Gratitude Meditation for Present Connection

Transcript

Lisa Hopkins: 0:24

Hey there, this meditation is designed to help you slow down, not by stopping completely, but by aligning yourself with the present moment, to bringing yourself back to your center, so that you can originate all your intentions and all your energy from the source. You are the source and sometimes we forget how important, how vital it is to connect with ourselves so that we can be who we want to be in the world. So, when you're ready, find a comfortable position, either seated or with your feet firmly planted on the ground, or, if you're lying down, with your arms resting naturally by your sides, or if you're lying down with your arms resting naturally by your sides and when you're ready, close your eyes or soften your gaze, take a deep breath in through your nose, hold it at the top and then exhale slowly through your mouth. Allow yourself to fully land in this moment. We're going to go ahead now and take three deep, intentional breaths, inhaling deeply through your nose, filling your lungs completely. Hold for a moment at the top of your breath and exhale slowly through your mouth, as if you're sighing out any tension that you might be holding as you keep breathing in this way. Remember, the tension that you're holding has nothing to do with now. There is absolutely no good reason to be holding on to this tension. It does not belong here. It was not created here and once you ground yourself here and recognize this, you can simply let it go. It doesn't exist. This tension is being created by thoughts of the past or worries about the future. It does not belong here, here. Take a few more moments with your breath, exhaling any tension that has not been invited, that is not serving you, and with each breath, feel your body softening Easy, connecting to the rhythm of your breath and your heart, opening your mind Easy.

Lisa Hopkins: 4:13

Now let's bring our awareness to our body, beginning at the top of your head. Notice your forehead. Is it tense or smooth, or somewhere in between? Invite it and allow it to soften in your jaw. Smile if you want to Yawn if you feel like it. Be in the moment and yourself to give yourself whatever you need. Feel your shoulders now, invite them to drop down and back and for your arms to grow heavy. You're supported by the surface where you sit or lie and that is enough. No need to do anything. No need to do anything. Notice your chest and belly and how they rise and fall with each breath. Play around a little here. Let your belly soften and expand on your inhale, try breathing only into your chest and then increase the connection between the two.

Lisa Hopkins: 6:21

Take a very deep inhale, an expansive breath that fills your lungs, and on the exhale, feel yourself melting open, warm, relaxed. Allow your legs to grow heavy and, if you're sitting, allow your feet to be firmly connected to the earth. Wiggle your toes around, maybe press up against the surface. If you notice any areas of tension, simply breathe into that space. It doesn't belong here, allowing it to release.

Lisa Hopkins: 7:30

With your next exhale, place your hands on your thighs and slowly trace small circles with your fingertips, as if drawing spirals on the fabric of your clothing, feeling the texture under your fingertips. If you're seated, allow your body to sway slightly from side to side, mimicking the rhythm of a gentle breeze. Take a moment to really listen to your body here. It may be that you don't want to move, and that's okay. It may be that you want to continue gently swaying, incorporating a neck roll or a wrist roll, whatever feels right for you in this moment, moving in harmony with your body, listening, breathing, breathing.

Lisa Hopkins: 9:12

And when you're ready, I want you to draw your attention to something that you are grateful for in this moment.

Lisa Hopkins: 9:22

It could be the air you're breathing, the support of the chair beneath you, or simply the fact that you've taken this time for yourself. Whatever it is, breathe that gratitude in deeply, letting it fill your chest and then exhale it out slowly, imagining it, feeling it radiating out into the world. Place one hand on your heart and one on your belly, feeling the rise and fall of your breath, the steady rhythm that carries you through even the busiest days, and whisper to yourself I am here. And whisper to yourself I am here. This is now, now. Now is all we have. I am not afraid to slow down. I am connected. I am in my power. I am the source. I am the source. Take one final deep breath, my friends, and hold it for a moment and exhale slowly, slowly, when you feel ready. Start to move your body again, gently reorienting yourself to your surroundings. Open your eyes whenever you feel you're ready. Have a wonderful day of moments, of living in the moment, namaste.