10-Min Guided Meditation for Positive Self-Talk | Saurabh Bothra Yoga — Transcript

Full transcript

1. 0:05[music]
2. 0:09>> Namaste.
3. 0:10Welcome to this positive self-talk
4. 0:12meditation.
5. 0:14For the next 10 minutes, all you need to
6. 0:16do is stay [music] with your breath and
7. 0:18gently follow my voice.
8. 0:26Find a comfortable position. You can sit
9. 0:28on a chair, sit on the floor, or lie
10. 0:31down if that feels better. Allow your
11. 0:33hands to rest comfortably
12. 0:37and gently close your eyes.
13. 0:40There is nothing you need to do right
14. 0:42now. Just sit or relax.
15. 0:46Take a slow, long, deep breath in
16. 0:47[music]
17. 0:50and very slowly breathe [music] out.
18. 0:58>> [music]
19. 1:00>> Again, breathe in.
20. 1:07Breathe out.
21. 1:12One more time, a deep breath in
22. 1:18and a long, gentle breath out.
23. 1:23>> [music]
24. 1:25>> Now,
25. 1:26let your breathing return to its natural
26. 1:28rhythm.
27. 1:30Simply notice [music]
28. 1:31your breath.
29. 1:34Notice the air entering your body
30. 1:38and leaving through your nostrils.
31. 1:39>> [music]
32. 1:48>> With every breath, allow your shoulders
33. 1:51to relax and drop.
34. 1:52>> [music]
35. 1:53>> Relax your jaw.
36. 1:57>> [music]
37. 2:00>> Relax your forehead.
38. 2:05>> [music]
39. 2:08>> Let your hands become heavy.
40. 2:12And let your whole body feel supported.
41. 2:14[music]
42. 2:16Your mind is right here in this moment.
43. 2:26>> [music]
44. 2:28>> You know, sometimes we carry words
45. 2:30inside us, words we have repeated for
46. 2:33years.
47. 2:36I'm not enough. I always feel I can't do
48. 2:38[music] this. I'm behind. I'll never
49. 2:40change.
50. 2:42We hear these thoughts so often that
51. 2:44they begin to feel like the truth.
52. 2:47But today,
53. 2:48>> [music]
54. 2:48>> we are not here to fight these thoughts.
55. 2:50We are simply choosing a new
56. 2:52conversation with ourself.
57. 2:57Take a deep [music] breath in.
58. 3:01And breathing out, relax.
59. 3:06>> [music]
60. 3:12>> Imagine [music] that with every exhale,
61. 3:14you are creating a little more space
62. 3:16inside your mind.
63. 3:19>> [music]
64. 3:19>> That space is filled with kindness,
65. 3:23hope,
66. 3:24and something [music] new.
67. 3:29Now, silently [music] in your mind,
68. 3:31repeat after me.
69. 3:33There is no need to force these words.
70. 3:36Just let them [music] gently settle
71. 3:37inside you, and you can repeat after me.
72. 3:41I am learning every day.
73. 3:45>> [music]
74. 3:46>> I do not need to be perfect.
75. 3:52I only need to keep moving.
76. 3:58I am allowed to grow better.
77. 4:06I am becoming stronger.
78. 4:12I believe in myself.
79. 4:17I deserve kindness.
80. 4:23Especially from myself.
81. 4:27>> [music]
82. 4:29>> I choose patience.
83. 4:32>> [music]
84. 4:34>> I choose courage.
85. 4:37And I choose peace.
86. 4:46>> [music]
87. 4:46>> Notice how your body feels.
88. 4:50>> [music]
89. 4:51>> Maybe nothing changes immediately.
90. 4:54And that's okay.
91. 4:57A seed does not need to become a tree
92. 4:59overnight.
93. 5:01>> [music]
94. 5:01>> But every tree begins with that one
95. 5:04seed.
96. 5:06>> [music]
97. 5:06>> And today
98. 5:07we are planting that new seed inside us.
99. 5:15Now imagine yourself 1 year from today.
100. 5:20>> [music]
101. 5:21>> You look peaceful.
102. 5:24Your shoulders are relaxed.
103. 5:28There is confidence [music] in your
104. 5:29eyes.
105. 5:32Imagine meeting your version
106. 5:351 year later with all these qualities.
107. 5:38>> [music]
108. 5:41>> Not because life became perfect, but
109. 5:43because [music] you became kinder to
110. 5:45yourself.
111. 5:47You trust yourself. [music] You speak to
112. 5:49yourself with respect.
113. 5:53You celebrate [music] small wins.
114. 5:56And you no longer spend all your energy
115. 5:58in complaining about life.
116. 6:02And you [music] have a big grateful
117. 6:03heart.
118. 6:06>> [music]
119. 6:07>> Take a moment and simply observe this
120. 6:10version of you.
121. 6:13Notice [music] that smile.
122. 6:16Notice that calmness.
123. 6:19Notice that growing [music] confidence.
124. 6:28>> [music]
125. 6:31>> Now imagine this future version of you
126. 6:34walking towards you
127. 6:37closer [music] and closer
128. 6:39until they are standing right in front
129. 6:41of you.
130. 6:42>> [music]
131. 6:43>> Look into their eyes.
132. 6:46There is warmth, [music]
133. 6:48understanding,
134. 6:50and compassion.
135. 6:53This version of you knows [music] every
136. 6:55challenge you have faced.
137. 6:57And yet
138. 6:58they are smiling [music]
139. 7:00because they know you made it.
140. 7:04Now imagine this future [music] self
141. 7:06placing a gentle hand on your shoulder
142. 7:09and telling you
143. 7:12"I knew you could do it.
144. 7:15I never stopped believing in you.
145. 7:18>> [music]
146. 7:20>> You're stronger than you think.
147. 7:24You are more capable than you realize.
148. 7:28You don't have to become someone else.
149. 7:32You only [music] have to become more of
150. 7:35yourself."
151. 7:38Take a slow long [music] deep breath in.
152. 7:42Let all the words go inside
153. 7:47and breathe out and relax.
154. 7:54>> [music]
155. 7:59>> Now let these affirmations [music]
156. 8:00become your own voice.
157. 8:03Repeat in your mind after me.
158. 8:08I trust myself.
159. 8:13I believe in my journey.
160. 8:17>> [music]
161. 8:21>> Every day I become a little more
162. 8:23stronger. [music]
163. 8:28I am more calm in life.
164. 8:30>> [snorts]
165. 8:31>> I am becoming a little more wise.
166. 8:37I deserve happiness, love, and peace.
167. 8:45And I let go all the self-doubt, fears,
168. 8:49>> [music]
169. 8:50>> and the comparison that I have with
170. 8:52others.
171. 8:54I am growing [music]
172. 8:55at my own pace.
173. 9:03>> [music]
174. 9:08[music]
175. 9:10>> Take another deep breath in.
176. 9:15Imagine each breath [music] filling your
177. 9:17body with light.
178. 9:20This light enters your [music] mind,
179. 9:23heart, chest,
180. 9:26travels down your arms,
181. 9:29stomach,
182. 9:30legs,
183. 9:31all the way to your feet,
184. 9:34and with a breath out, your whole body
185. 9:37feels lighter, calmer, [music] and more
186. 9:39peaceful.
187. 9:43Let's do this [music] exercise again.
188. 9:46Take a deep breath in.
189. 9:49Imagine [music] every breath filling
190. 9:51your body with light,
191. 9:54entering your [music] mind,
192. 9:56heart,
193. 9:57chest,
194. 9:58arms, legs, stomach, all the way to your
195. 10:02feet.
196. 10:05And with the breath [music] out,
197. 10:08your body is lighter, calmer, and more
198. 10:11[music] peaceful.
199. 10:27>> [music]
200. 10:31>> Now, quietly repeat after [music] me.
201. 10:34I am becoming the person I want to be.
202. 10:38One choice at [music] a time.
203. 10:42One habit at a time.
204. 10:44>> [music]
205. 10:48>> One breath at a time.
206. 10:54And [music] one day at a time.
207. 11:00I believe in myself [music] even on
208. 11:02those difficult days.
209. 11:05I speak to myself with kindness
210. 11:08because my words create my future.
211. 11:14>> [music]
212. 11:15>> I choose hopeful thoughts,
213. 11:20encouraging words,
214. 11:23and a genuine self-respect.
215. 11:28>> [music]
216. 11:29>> Take a moment and simply rest in this
217. 11:32feeling.
218. 11:33>> [music]
219. 11:40[music]
220. 11:41>> As this meditation comes to an end,
221. 11:43remember something important.
222. 11:47You do not become a different person in
223. 11:49one meditation.
224. 11:53You become a different person through
225. 11:55the thoughts you repeat every day.
226. 11:58Every kind word you say to yourself
227. 12:00[music]
228. 12:01changes something inside you.
229. 12:05You're creating a healthier mind,
230. 12:08a kinder heart,
231. 12:11and a stronger version of yourself.
232. 12:14Take one last deep breath [music] in
233. 12:18and slowly breathe out.
234. 12:24Begin to notice your body,
235. 12:27>> [music]
236. 12:27>> fingers and toes,
237. 12:30a little bit of movement in the
238. 12:31shoulders if that is feeling [music]
239. 12:33comfortable.
240. 12:37Notice the room around you,
241. 12:39>> [music]
242. 12:39>> the sounds nearby.
243. 12:44And when you're ready,
244. 12:46very slowly open your eyes.
245. 12:48>> [music]
246. 12:50>> Carry this kindness with you today and
247. 12:52remember, the voice you hear the most is
248. 12:55your own.
249. 12:56Make it a voice that helps you grow.
250. 12:59And thank [music] you so much for taking
251. 13:00this time for yourself. Have a peaceful
252. 13:02day.