22 Jul 2022 · 4 min
A guided meditation podcast ("Mindful Meditation 10") by Hartmandot Academy delivered via the Healthy Mindset App. The transcript leads listeners through safety instructions and breathing, a sensory beach visualization (including a pink shell), and a sequence of positive self-affirmations before returning attention outward and opening the eyes. The practice emphasizes relaxation, gratitude, self-improvement, and mindfulness.
Welcome to this guided meditation by the Hartmandot Academy to help you become more centered and mindful. At any time, you can go back to any of the meditations and listen to a replay of any of them. Before we begin this practice, please make sure that you have consulted your doctor and are fully able to participate in this meditation exercise. As we prepare to allow ourselves to journey along this path, please make sure that you are not driving and are in a quiet space where you can relax your mind. Let's begin by finding a comfortable position and allow your eyes to close. Take notice of your breath and breathe in slowly, taking three deep, cleansing breaths. Inhale through the nose. Exhale through the mouth. As you breathe out, allow the thoughts of today to leave. With each breath. You start to feel deeply relaxed and more aware of your breathing coming in and going out. You start to feel deeply relaxed and more aware of your breathing coming in and going out. You find yourself on a bright sandy beach with the wind softly blowing. You can hear the gulls crying overhead as they dip and dance in the air. As you walk along, you can feel the warmth of the sand in between your toes and you can smell the salt in the sea air. The ocean waves softly crest and fall with each wave. You feel more relaxed and happy. A little further up the beach you see something glistening. It is a pink shell. You stop to pick it up and you marvel at how beautiful it is. As you put it to your ear, you can hear the sounds of the ocean echoing back to you. This is the place you feel happy, safe and loved. You will take this feeling with you today and live feeling grateful for who you are and you already have. As you walk along the beach a little further, you know that you are I am improving myself on a daily basis. I have the power to change the direction of my life. I take care of myself with mindfulness and integrity. I am naturally confident and self successful. I continue to grow because I believe in myself. I am courageous. I am healthy. I am strong. I am enough. I am happy. I am fulfilled. I am loved. Now change your focus from inward to outward. Breathe deeply a few times with long inhales and exhales, gently moving up the body, shoulders, arms, head and neck, rubbing your hands together to create a calming sensation and open your eyes.
