TRACI-MADE MEDITATIONS FOR CLEARING, RELEASING, GROUNDING AND GUIDANCE
The purpose of these meditations are to:
1) Clear your mind of thoughts so you may be open to inspiration and guidance from a higher source. You may refer to this source as God, the Universe, etc.
2) Release anything that may be keeping you from experiencing peace and joy.
3) Ground yourself when your mind gets cluttered with too many thoughts.
The meditations may be done separately or together.
It may take 15 to 30 minutes for one meditation, or however long you feel is right for you. It may be done in the morning, evening, or throughout the day. Again, whatever feels right for you.
Find time and places where you will not be distracted, where you feel comfortable and can sit comfortably.
While learning the meditations, you may do so while reading through them. When you are ready, do so with your eyes closed. Take your time and be gentle with yourself. Enjoy the journey.
ONE: MEDITATION FOR CLEARING
This meditation can be a “primer” for the meditations that follow, or can be done by itself for however brief or long you feel it to be.
Sit comfortably with no distractions and with your eyes closed.
Inhale deeply, slowly filling your lungs with air, then exhale slowly.
Feel your body relax…
Breathe in… and out…
Continue inhaling and exhaling slowly.
Feel your body relaxing…
Breathe in… and out…
Continue inhaling and exhaling slowly.
Feel your body relaxing…
Breathe in… and out…
Continue inhaling and exhaling slowly.
When you are ready, you may open your eyes and say, “Namaste.”
TWO: MEDITATION FOR RELEASING
Because this meditation may open you to discover, explore and release emotions, be sure you provide a safe and nurturing space for yourself, with ways to help you feel this way. It may be a box of tissues, your favorite blanket, a cup of your favorite tea… Be sure to end this meditation with the Meditation for Grounding.
If you feel it is too difficult to do this meditation on your own, you may want to consider looking for a trained professional in a class-type setting, workshop, or one-on-one sessions.
Start with the Meditation for Clearing:
Sit comfortably with no distractions and with your eyes closed.
Inhale deeply, slowly filling your lungs with air, then exhale slowly.
Feel your body relax…
Breathe in… and out…
Continue inhaling and exhaling slowly.
Feel your body relaxing…
Breathe in… and out…
Continue inhaling and exhaling slowly.
Feel your body relaxing…
Breathe in… and out…
Continue inhaling and exhaling slowly.
While still slowly breathing, feel as if you are flushing out any and everything that needs to be released at this time.
Breathe in… and out…
Allow the release with sounds of exhaling… “Ha…”
Breathe in… and out…
Continue inhaling and exhaling slowly.
Breathe in… and out…
Allow the release of thoughts…
Breathe in… and out…
Continue inhaling and exhaling slowly.
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of confusion…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow for the release of fear…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow for the release of tension…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow for the release of anger…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow for the release of pain…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow for the release of guilt…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow for the release of sadness…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow silence…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the silence that comes with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow peace…
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the peace that comes with this release…
Deep breath in… and out…
Keep breathing in… and out…
You are safe.
Breathe in… and out…
Allow the release of any feelings that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Allow the release of any sounds that come with this release…
Deep breath in… and out…
Keep breathing in… and out…
Keep breathing in… and out…
End with the Meditation for Grounding:
Inhale deeply, slowly filling your lungs with air, then exhale slowly.
Feel your body relax…
Continue this breathing and feeling.
Breathe in… and out…
Place your focus on your abdominal area, just below your belly button and above your pelvic area. This abdominal area is your center, your anchor.
Deep breath in… and out…
Keep breathing in… and out… *
When you are ready, say, “Namaste.”
THREE: MEDITATION FOR GROUNDING
Sit comfortably with no distractions and with your eyes closed.
Inhale deeply, slowly filling your lungs with air, then exhale slowly.
Feel your body relax…
Continue this breathing and feeling.
Breathe in… and out…
Place your focus on your abdominal area, just below your belly button and above your pelvic area. This abdominal area is your center, your anchor.
Deep breath in… and out…
Keep breathing in… and out… *
When you are ready, say, “Namaste.”
MEDITATION FOR GUIDANCE
Start with the Meditation for Grounding.
While you are relaxed and still, and still breathing slowly, be open to guidance that will come from this area. This is unlike a thought, which will come from and keep your attention in your head.
The grounded feeling will feel full and gentle, yet strong.
If you have dilemmas or questions, you may bring them up during your meditation while you are fully relaxed and centered. Keep in mind, the answers may not come at that time. In fact, it may not be unusual for your inner guidance to lead you to matters not directly related to your “dilemmas.” This is because our “problems” are usually not the problem. There is most likely something that needs to be addressed and taken care of before the surface problem can fully be resolved.
Keep inhaling and exhaling slowly.
Be patient and open to receive. When you start to doubt and get stressed over your situation, keep returning your focus to your abdominal area to keep grounding yourself with Mother Earth. You can trust that just as there will be day and night everyday, you are being taken care of. You are exactly where you need to be.
Be thankful for every thing you have, even if you don’t think it is much or important. Be thankful for every thing you don’t have. Be thankful for the “good” things that are happening in your life. Be thankful for the “bad” things, even if they have been causing you stress, sadness, and disappointment. Say thank you every time those thoughts come up.
Be thankful for every single thing that happens every second of the day. That means being thankful every time you breathe in and out. Be thankful for every drop of water you drink. Be thankful for every morsel of food you eat. Be thankful for every button on the computer keyboard you are able to press. Feel joy and gratitude in everything. *
When you are ready, say, “Namaste.”
You’ll be amazed at how blessed you really are.
You are open to receive because you are grateful. You will receive because you trust your inner guidance to help you be responsible with your blessings.
Your life is already blessed tenfold.
* * * * * * * * * * * * * * * * * * * * * * * * *
* If you feel you need to further express what you experienced in your meditation, keep returning to your abdominal area for guidance. You may write, sing, dance, draw, paint, clean, cook, pull weeds, take a walk, go for a swim, go on a hike, play in the sand, ride on a swing…
Throughout the day, you may place your focus on that area, especially when you feel there’s too much “mental chatter” in your mind.
Namaste means “I respect that divinity within you that is also within me.” – Wikipedia
TRACI’S CENTERING MEDITATION
(as referenced in Traci’s Feel the Breeze CD liner notes)
This is my personal method for calming and centering myself. It starts with a basic relaxation technique used by many. The actual “centering” part is based on a foundation of gratitude, something which I am quite fond of. In my life, I have found that being thankful for EVERYTHING, that’s every-single-thing that happens in my life, whether I deem it as being “good” or “not so good” has been a blessing. This means consciously saying thanks in my head and out loud.
Being thankful for everything has also been a way for me to “let go” and “let flow” what is best not for just me, but for everyone concerned. Since I have no way of knowing what the big picture looks like, I can only trust and be thankful for everything in my life: from the breath of life, to the love and support of my loved ones, to the opportunities to perform for thousands.
Feel free to take all or parts of this to suit whatever you feel is best for you at the time. This meditation can be done first thing in the morning before you do any “thing,” or just when you feel you need it. It is best in a quiet place, free from distractions. If you can, I suggest kneeling or sitting cross legged.
1) Rest your hands on your lap and feel them relax.
2) Begin taking deep breaths, breathing in and out slowly.
3) Close your eyes.
4) From the top of your head, feel every part of you consciously relaxing while taking deep breaths. You can keep your internal focus on each of the areas for as long as you want, as you may find that certain areas need more relaxing than others. If you need to, physically move certain areas of your body to help you relax. For example, when relaxing your face muscles, you can stretch out your jaw and move it side to side. When you get to your shoulders, you can tense then relax them.
5) Start by placing your focus at the top of your head with your scalp…
Continue with your mind…
Your face muscles…
Your jaw…
Your neck…
Your shoulders…
Your chest…
Your arms all the way down to your fingers…
As you take a deep breath, put your attention to relaxing your rib cage…
Your upper back…
Your diaphragm…
Your lower back…
Your pelvic area…
Your gluteus maximus…
Your thighs…
Your calves…
Your feet and toes…
Stay in this relaxed state for as long as you want.
When you are ready…
6) As you take deep breathes, feel gratitude and notice where that feeling is for you. It may be in your chest area.
7) Let the feeling of gratitude take over your entire body. While breathing in and out, be conscious of the words “thank you.” Let it carry your thoughts to whatever you may be thankful for.
Keep breathing. You may find that your face is inwardly and outwardly smiling. Keep breathing.
Stay in this place for as long as you want.
9) When you want to move forward, keep breathing while you place your focus on your diaphragm area.
10) Be conscious of the words “thank you.” Breathe deeply in and out.
11) You can open your eyes.
You may feel quite alert and grounded.
With your eyes opened:
Sometimes you may want to get centered, but are in the midst of your day, and aren’t able to do the meditation with your eyes closed.
1) Be still and take deep breaths.
2) Feel gratitude.
3) Let it take over your entire body as you breathe.
4) Hear yourself say “thank you” in your mind. You may feel the gratitude inwardly and outwardly in your face.
5) Keep breathing. Feel gratitude in your chest area.
6) As you’re taking deep breaths, feel gratitude in your diaphragm area, hearing yourself say “thank you.”
Continue your day.
You may also say “thank you” to yourself quietly out loud throughout the day.
Namaste.
Love it. Will try when I get angry.