25 Jul 2022 · 4 min
A guided meditation podcast by the Hartmandot Academy leading listeners through breathing, a beach visualization, grounding, and a series of positive self-affirmations aimed at promoting mindfulness, relaxation, and self-confidence. The recording includes safety and situational warnings (consult a doctor; do not drive), sensory imagery (forest → beach → ocean), breathwork, body movement, and closing instructions to reawaken the body.
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. Imagine you are walking along at a sandy path out of a green lush forest toward the blue ocean waves. You feel the warm sun on your skin and the taste of the salt air on your lips. The waves slowly rise and fall. The sand is so soft and white and the ocean is a deep glistening blue. As you walk along the beach, each wave that crashes before you takes away your pain and hurt. Far, far out to sea, you feel yourself relax and become grounded. You are enough. You now have the strength to turn back and slowly walk to the path where you came back into the lush green forest. Because you remember who you are and who you are meant to become. 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 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 your upper body, shoulders, arms, head and neck, rubbing your hands together to create a tingling sensation and open your eyes. It.
