Guided Meditation on Positive Thinking
Meditation is a powerful practice that can help reduce stress, increase self-awareness, and inspire creativity. Indeed, simply taking a few moments each day to be present with ourselves and quiet our minds can have profound effects on the overall quality of our lives. Here is our step-by-step guided meditation on positive thinking.
Perhaps you’re brand new to meditation and looking for somewhere to start, or maybe you’re a seasoned practitioner seeking a simple way to tap into a meditative state. This simple guided meditation on positive thinking will help you tune in to a more relaxed and joyful state.
For best results, practice this guided mediation on positive thinking once a day for at least 30 days. After creating the positive habit of meditation, you will be able to experience the benefits of the practice.
We’ve designed this guided meditation on positive thinking to help you relax and begin to create a practice of mindfulness. Furthermore, it’s perfect for beginners and will help you to shift your mindset towards a more positive worldview.
To begin your meditation practice find a quiet place where you won’t be disturbed.
Obviously, it can be difficult to tune out ambient noise completely, and that’s okay. If you find yourself in a particularly distracting environment you can try wearing earplugs or noise-canceling headphones. Also, you could even record yourself reading the meditation and playing it back.
After you have found your comfortable place, take a comfortable seat, or lie on your back with your hands resting gently on your belly, or out to the side. Next, gently close your eyes if it feels good and focus your energy and awareness inward.
Notice your breath.
First, just breathe naturally and normally. How are you breathing? Are your breaths coming quickly? Are they shallow or deep? How does it feel to simply pay attention to your breath? In fact, we are simply creating awareness of the patterns of our natural breaths.
Second, notice how your body feels. Are you experiencing any pain or discomfort? Do a self-check for each part of your body, beginning at your head and moving down to your feet. Especially here are you holding tension? If anywhere feels tense, begin to breathe into that space and relax it. Relax your jaw and let your tongue relax in your mouth. In other words, if your tongue is relaxed it should feel flat.
Next, you are going to start to deepen your breath. Take a deep breath in through your nose and then sigh it out through your mouth.
Repeat this sigh three times if it feels good. Sigh it out. Release any lingering tension that you might be holding.
Continue Breathing for Guided Meditation on Positive Thinking
Now, you will inhale a deep inhale through your nose. Try to count five in your mind during the inhale. When you reach the top of the breath take one more sip of air, and then hold the breath for a count of three.
Gently, with control, let the breath out through your mouth. Imagine any negative thoughts or feelings flowing out of you with your exhale. Also, visualize letting go of anything that no longer serves you.
Repeat this breath three times, or more if you feel like you need to. You should begin to feel relaxed.
After your final deep breath, return to a normal pattern of breathing. Simply observe your breath and body once more. As a result, how are you feeling?
Place your right hand on your solar plexus, the space right above your belly button, and your left hand over your heart center.
Each time you inhale, repeat a mantra or focus on your meditation.
Some great mantras for positive thinking include:
- I am enough
- My body is strong
- I love myself
- Everything I need has been given to me
- I am abundant
- I am joyful
- Joy is here
- I am calm
- I am loved
You can choose to use one of these mantras, or create one of your own that feels particularly powerful. Either way, you will want to repeat the same mantra each day during your meditation until you begin to notice it manifesting in your daily life.
With each inhale, repeat the mantra. After a few minutes, bring your awareness to the top of your head. Next, visualize a light hovering above your head extending toward the sky above and entering your body through your head, neck, and shoulders.
What color is this light? Perhaps it is white and clear, or perhaps it is a joyful yellow or a gentle calming shade of pink.
As you inhale, visualize the light moving through your body with your breath. Inhale the light and allow it to move down through your heart space, your stomach, your legs, and down to the tips of your toes.
Imagine your whole body absorbed by this beautiful, bright light. Allow yourself to be held by the light as if you were floating in a cloud. Repeat your mantra once again.
Finally, feel the places where your body is connected to the earth. If you are sitting this will be your sit bone and perhaps your legs. If you are lying down, the entire back of your body should feel connected to the earth.
Truely, imagine roots growing from your body and connecting you deeply, deep into the earth. They are connecting and grounding you to the very center of the planet. Imagine that you can feel the heartbeat of the earth and it mirrors your own.
Imagine that your roots grow longer and deeper until they extend all the way into the very center of the earth where there is another glowing ball of light.
Visualize your roots reaching towards this powerful ball of light, and when they reach it, the light begins to move up through the roots all the way up until it reaches your body. The light moves through your body until it is completely surrounding you with a warm, comforting glow.
Finishing up Guided Meditation for Positive Thinking
If you have any lingering feelings of pain, sadness, or any thoughts or emotions that are no longer serving you, release them into this comforting glow. To be sure, the light is so brilliant and warm that it absorbs any dark negative energy that you no longer wish to hold onto.
Allow yourself as much time as you need to be cradled in this healing glowing light. In the meantime, just spend a few moments here just breathing and knowing that you are safe and calm.
When you feel ready, begin to bring yourself back into the present by wiggling your toes and fingertips. Then, begin to move your legs and arms. Before opening your eyes, roll over to your side and let yourself rest for a moment with your knees tucked up towards your chest. Finally, give yourself a gentle hug.
Lastly, when you’re ready, open your eyes. You’ve just completed your guided meditation on positive thinking.