Heather Prince guides you through breath work, emotional release, and visualization to cultivate hope. You welcome difficult feelings like fear and grief, then imagine releasing them into a flowing river. The practice ends with an affirmation: hope is always within me.
Chapters
Hello and welcome to this meditation which is all about hope, and this can be used daily to calm your mind and release tension, and it can be repeated in your day more than once and as many times as you feel the need to. So sit comfortably, spine straight, drop your shoulders and relax your breath with your hands on your lap. Be aware of your breathing, breathing in and breathing out naturally and gently, and let the thoughts in your mind Anchoring your breathing, breathing in through your nose and breathing out your mouth. Continue in this way for a few moments, anchoring your thoughts, your mind in the steady flow of your breathing. Breathing in through your nose All the way down to your belly button and breathing out your mouth. And as you do this, your mind is relaxing. As you focus on breathing in through your nose and breathing out your mouth, your body is relaxing. Letting go of any tension as you breathe in and you breathe out. In this safe and quiet place within you, welcome any feelings you have had or have to fully come into your mind— frustration, Fear, hopelessness, helplessness, loneliness, grief, sadness, anger, depression, confusion, exhaustion, weakness, and powerlessness. Just stay with the feelings and thoughts for a moment or two only, making them conscious Acknowledging them, feeling them, but not holding on to them. And let them leave you, carried from you by a gentle, clear flowing river. A gentle, clear river flowing further and further from you. Effortlessly taking your suffering away. Place your left hand palm on the center of your chest. This is your heart chakra. And put your right hand palm over your left hand palm. And continue to focus on breathing in through your nose and out your mouth naturally and gently. And as you breathe, continue to release any difficult feelings and thoughts to the gentle flowing river. In this moment, choose to let them go. In this moment, choose to let them leave you, to let them be. In this moment, choose to trust. And bring your mind back to breathing in through your nose and And breathing out your mouth. Breathing in and breathing out. Choose to let those emotions go in the gentle, clear river flowing further and further away from you. Just visualize or sense or just know that that clear river is flowing, carrying those emotions away. Any fear-filled feelings, any anxieties, any feelings of hopelessness or helplessness, any concerns and worries, flowing further from you and affirm within your heart, I am surrendering all of my concerns, my fears, my distress, my hopelessness. I surrender all. These are not mine to keep. May they flow from me and onwards. Imagine, sense, or feel your concerns gently dissolving, disappearing into the clear flowing river. Breathe in and breathe out. Breathe in and breathe out. And imagine, sense, or feel that you are now standing next to this beautiful river and you are stepping into it. Safely. And the water is soothing and purifying, and it's healing as you let go. And just stay there for a moment. In the peace of standing in that beautiful river. And as you breathe in and breathe out, step out of that river feeling free as you have now let go. And let the palms of your hands now rest on your lap. Breathing in and breathing out, begin to feel your feet again and give them a wriggle. Breathing in and breathing out, begin to feel your hands again and give them a wriggle. Breathe in and breathe out and say, today I choose happiness. I am loved and I love and I share that love. And I know that hope is Is always with and within me. Take a nice deep breath in and breathe out. If you feel emotional, Write down your feelings in a journal. I hope you enjoyed this meditation.
