Thank you for joining me in this guided meditation for building resilience. This
is a meditation for when everything seems to be going wrong and you need
encouragement to keep on going. Sometimes it feels like bad events happen one
after the other and you just can't catch a break. These challenges could be
personal and happening close to home or they can be world events you can see in
the news. Join me by finding a comfortable position and closing your
eyes. Focus on your breath following its journey in and out of your
nose.
Notice as your in-breath expands your belly and as you breathe out your belly
gently falls back in.
Give each breath your full attention. On your next inhale try to purposefully
expand the belly and notice it relax on the exhale.
One more time breathe in fully expanding your belly and on the out-breath squeeze
out all the air from your lungs. And now go back to your normal breathing pattern.
Allow your breath to become gentle and natural. With each breath you feel
yourself becoming more centered. Now let's focus your attention inward.
All you need to be aware of right now is your heart. Feel yourself settling,
relaxing, softening. Breathe slowly. You'll be amazed at the capacity of a heart to
love with unconditional regard and constancy. It's this capacity to love and
be compassionate that keeps our world together.
There are days when things just seem to go wrong and when things feel out of
alignment. Sometimes these days can turn into weeks and months, things get tough.
And you question how much more stress can you take.
But inside you is a strength like a pilot light it never goes out. Sometimes
it loses its momentum but it's always there buzzing with energy. When difficult
situations happen you can cope with them you just need to remember to nurture
your energy. Stoke your inner pilot light bring it back to the boil.
Visualize a light within your heart... small, radiant and beautiful. This light
can be any color you choose.
Feel the light from your glowing heart spreading throughout your body and
growing stronger until it's shining out from you and radiating loving energy to
the surrounding environment. And now imagine the sun shining upon you and the
universe sharing its abundance with you.
Your light shines up to the skies and the universe shares its light with you.
Each light weaving and mingling and supporting each other. It's good to give
out your energy because you make space for more to flow into you.
Feel now as your light grows stronger and more intense as it reaches out to
other people.
It shines on of the people in your home, in your workspace in your town. Even
people you don't know are touched by your light. Expanding even further afield
across your region, your country. Become aware of everyone noticing your shining
light which serves as a reminder for them to shine theirs too.
Continue to expand your light and awareness of where it touches to include
people all over the world. Include all the living creatures in the sea, on land
in the sky. And as you shine your light feel the reciprocation of every person
and creature shining their light back to you.
Everyone noticing the value everyone else brings.
Everyone suffers in this life is what makes us human. But the ability to cope
and pick yourself up from setbacks is called resilience and it's something
that we all have the ability to do. As you maintain your breathing let these
words gently float through your mind. I
am doing the best I can in this moment.
May I have compassion with myself when things go wrong.
Rub your palms together, feel the heat that you can generate and place your
hands together in prayer position right in front of your heart.
Feel the buzzing in your palms and let the light be contained solely in your
heart, content in a knowledge that it is always there constantly.
You already have everything you need in order to cope with overwhelm inside you
right now. You are enough, you have enough.
You might want to rush through bad times but slow down and appreciate them.
Because they make you who you are. Life would be boring without some conflict.
You'll learn and grow from these hard times so pause often, soften, breathe and
release and then go back in to confidently cope with life's challenges.
Now allow your hands to fall gently back into a comfortable position and whenever
you are ready to bring this meditation to a close gently bring your awareness
back to the room you are in notice your breath.
Bring yourself back now to full awareness.
You may feel a lightness, a spaciousness and openness in your heart. Open your
eyes and carry on with the rest of your day feeling calm, full of resilience and
energized enough to cope with any challenges that may come your way.