Giselle Toner - Mindful Mondays Video #004 - Five Part Meditation

Hi, everybody. It's Giselle, and this is your Monday video. And I have something that's special today that I thought that you would really enjoy and really get some benefit from. I have a lot of people calling me and asking me and writing to me and emailing me and going through my website, and a lot of people are saying the same thing. I want to learn how to meditate, but it's too hard. I can't settle down. My mind is constantly chattering. I want to be able to get the effects of a meditation, but I just can't do it because my life is too stressful and I cannot sit still. So I have something for you that might be a little bit easier. And it actually is extremely beneficial. And it doesn't take for you to sit still or quiet for a long period of time. And you don't have to go into complete thoughtlessness. This is actually going to keep you in the thought process, so this will be a lot easier for you. It's five different steps, five different things that I take you through, and I'm actually going to bring you to this process. But first I want to explain it. And then as we go through it, it'll help you. So take a paper and pencil right now so that you can write down the five steps. I'll bring you through this meditation, and then you can do it on your own whenever you want to. In the mornings, afternoon, evening, whenever you find it easiest to do. The first thing that we do is we get very quiet and we get settled. You stay in a seated position, upright. This way you don't fall asleep, and we just start breathing. And I want you to focus on your breath. So you bring in an inhale, and then you exhale. And then we will do maybe three, four, five nice deep breaths. And you'll feel yourself settling and calming down just from the breathing alone. Then I will have you stay in a very quiet state. Then I will have you bring your awareness to the fact that you are an aware being, that you have the ability to make choices, that you have the ability to focus on certain things and certain thoughts that are really important. And I want you to become aware of your body and the feelings that you're having and what's going on right now. And I want you to get ready to turn your thoughts into something really good. So that would be the first part that we will do. It'll be awareness. The second part is I want you to bring in compassion. Now, compassion is just feeling in your heart that you will give yourself the ability to experience something wonderful. And compassion means that you will feel other people also around you and feel the hurt, the pain, the sorrows, and also of your own pain and sorrow. And anything that you're going through right now that may be of an upsetting nature, you're going to bring your awareness to that and just have compassion for yourself and for others that may be in your life, in your sphere, or people that maybe you don't even know. But the feeling of compassion is very, very powerful. So bringing in that feeling of compassion, the next step will be forgiveness. Now, forgiveness is also extremely powerful. If you're harboring ill feelings, if you're harboring feelings of unrest, if you're feeling hostility towards other people, if you're feeling hostility toward yourself, if you're not feeling happy about things that you've done or changes that you haven't made in your life or anything that may be bringing you to that first feeling of not accepting who you are, you need to forgive yourself and then also forgive others. Okay? So forgiveness is the next purpose, is the next process. Then we need to bring in gratefulness. Okay? So gratefulness means that you're going to be very, very happy over what you have. Okay. Feeling of gratefulness is also extremely powerful. All these steps that we're doing are powerful, powerful feelings that we're going to be bringing in. And then the last one is empowerment. I want you to feel the empowerment that you're going to be feeling as a result of these five steps. Okay? So now I want you to go through this process with me and actually sitting in your chair, wherever you are, and just taking a nice relaxing position, closing your eyes and taking in a deep breath through your nose. And then exhaling through your nose. And let's do that again. A nice deep breath in through your nose. And exhaling through the nose. Let's do one more deep breath in and a long exhale. Good. Now stay with your eyes closed. And I want you to bring in that concept of awareness. Now just be aware of your body seated in your chair, feeling yourself seated comfortably. Feeling, feeling the fact that right now you don't even have to try to breathe. It's being done automatically for you. Your awareness should be on the fact that you are a very, very, very powerful being. And you may not feel that at this moment, but you do need to be aware that you're connected to something very powerful and very great, and that you can bring that in anytime you want to. You can bring in the awareness of greatness and that feeling of strength. So let's sit here just for another moment, really basking in the feeling of awareness, taking in the fact that you're seated in your chair, but yet there is an entire universe out there and that you are part of it. Hold that feeling of awareness in as you breathe gently, inhaling and exhaling. And now from that awareness, bring in the feeling of compassion. And compassion is feeling a connection to everything around you and feeling the feelings of everything around you and understanding that you don't have to feel sorrow, but you can feel empathy. You can feel empathy, you can feel compassion. You can feel the pain that you've been through in your own life and feel compassion for yourself and compassion for other people. Very powerful feeling. And just sit there for a brief moment, breathing in and exhaling and just feeling compassion. And now from compassion, we will move to forgiveness. Forgiveness of yourself, forgiveness of others. If there's something that you feel in your life that you have not done right, that hurt someone else or someone did something to hurt you, you can forgive yourself and also forgive the other person. And forgiveness will free you. Forgiveness is a very, very freeing feeling. Once you forgive, you can start to grow and prosper from that feeling of forgiveness. From forgiveness, we go to gratitude. And I want you to really think of all the things that you can be thankful for. Don't think of the things that you want that you don't have. Think of the things that you have that you can feel extremely grateful for. The fact that you have a roof over your head, the fact that you do have food to eat, the fact that you do have people that love you, the fact that you have benefits in your life that you may not even be aware of. Think of all the things that you can be thankful for and give gratitude and just breathe through that. And now, as a result of bringing in all of these different feelings, I want you to feel totally empowered now. Now that empowerment is going to be something that you are going to have all day long. You will feel empowerment as a result of going through this process, the process of awareness, of compassion, of forgiveness, of gratitude, and the empowerment and feeling blessings. Feeling the blessings that you have and knowing that you are empowered right now as the supreme being that has at your fingertips and in any moment the ability to feel strong and to accomplish anything that you set your mind to. And just breathe in the empowerment. Exhaling, feeling completely released and relaxed now. And now slowly opening your eyes, taking another deep breath in, bringing in energy and power, and long exhale. And now I want you to go through your day, and I want you to bring this feeling of peace and comfort into your life. And writing down these steps is important. Go through these steps every morning if you want to, or even at night before you go to bed, and start to see what happens in your life. You'll start feeling a really wonderful feeling of just totally transformation. These little concepts that are very small and minor right now might feel like it's not a whole lot, but it will actually start to change things in your life and you will feel a difference. And as I always say, I'm going to just tell you that you are brilliant and I want you to bring in as much brilliance as you can and then give it out to the world, because the world needs your certain brand of giving. Namaste.