In this guided meditation, Dallas Bragg leads listeners through a flexible physical setup, a systematic body scan to release tension, and a breathwork exercise that visualizes breath filling the body like water. He then introduces a mental projection technique where the listener imagines a plain gray wall onto which a film of their "best, most recovered self" is projected, encouraging vivid, unfiltered images of an optimal recovery life. The meditation emphasizes feeling the associated positive emotions in the body, repeatedly affirming "I am my best self" while breathing, and anchoring that emotion for future use during moments of failure, overwhelm, or self‑doubt. The session concludes by guiding listeners back to their present body and encouraging them to recall the anchored feeling whenever needed.
Chapters
Okay, find a comfortable seat, or you can lie down on your back. You can even stand up if you want to do that. In my guided meditations, there are no rules, there are no regulations. You do what feels best for you. If you are seated, put your feet flat on the floor. I recommend hands on the knees, palms up. And now let's do a quick body scan. You just begin at your feet and just turn your awareness to different parts of your body. Your shins, your calves, the rest of your legs. Move up your body, and anywhere you feel tension, or anywhere you feel that you might have some blocked energy, it just doesn't feel right, or you're straining in your body, I want you to release it. Turn your awareness to your stomach, your chest, your arms. As you turn your awareness to these parts of your body, feel a shift. Make sure that your neck isn't strained. Make sure that your jawbone isn't clenched. And now, your eyes closed, I want you to take your eyeballs and look up to the center of your forehead with your eyelids closed. Keep your eyeballs up there. You may experience fluttering of the eyelids. 1, 2, 3, 4, and 5. Release. Now let's take a deep breath in through the nose, and we're gonna exhale through the mouth. This time, as you breathe in, I want you to imagine that breath just filling the inside of your body as if someone is dumping water in your body. Just fills from the toes up to the temples. And when you breathe out, it's going to take away any remaining tension. Inhale through the nose. Inhale through the nose. Exhale through the mouth. Exhale through the mouth. Okay, we're going to do a very quick but powerful meditation. I want you to imagine that you are standing in front of a plain gray wall, and as you're standing there, just keep breathing in your normal pace. As you're standing there, imagine that a projector is projecting a film onto the wall, and as images become clearer, you recognize that your mind is controlling the film. And with that in mind, I want you to imagine your best, most highest recovered self. What does your life look like at its most optimal level in recovery? Look at your face. What kind of expression do you have? Do you have people with you? How are you dressed? What is your occupation, or what do you do for money? Where are you? Are you outside? Are you on location? Are you laughing? Are you writing? As things come up in your mind, I want you to allow them to be manifest on the screen. Don't second-guess them. Don't think that you are imagining them. Don't question. The first thoughts, the first images that come up are the right ones. I want you to watch yourself interacting. Paint this picture and watch it on the screen. And now, as you're watching it, I want you to feel the emotion. What it feels like to be in that state, to have that kind of life. I want you to feel that in your body. And as you're watching that film, we're going to breathe in through the nose, breathe out through the mouth. Breathe in through the nose, breathe out through the mouth. Breathe in through the nose and breathe out through the mouth, feeling that emotion. What is it like? Where does it show up in your body? Keep watching that film. Maybe it's on repeat. Maybe it's a still image. There's no pressure for it to be anything other than what you are experiencing. And now we're going to say— you can say it in your mind if you want, you can say it out loud— I am my best self. Watching that picture, watching that film, say it again. I am my best self. Now we're going to breathe in and breathe out. I am my best self. Breathe in. Breathe out. 2 more times. I am my best self. Breathe in. Breathe out. Last time. I am my best self. I am my best self. I want you to store this emotion in your body. I want you to store these pictures, these images in your body, in your mind. You are your best self. And I want you to really think about what are you feeling? Are you feeling free? Are you feeling grown? Are you feeling— what is it? What are you feeling? Finish that sentence. I want you to know that you don't have to be that person on the screen to feel these things. You can feel them right now by tapping in and anchoring in To this emotion. Conjure it up when you're feeling like a failure, you're feeling overwhelmed, you're feeling like you're missing the mark. Conjure this emotion up, remember these images, and say, I am my best self. Because you already are. Okay. Get back into your body. You can open your eyes and breathe normally. Hope you enjoyed this meditation. Have a great day.
