Get Through Hard Times: You Are Bigger Than Your Problems Guided Meditation Script
Welcome to the you are bigger than your problems guided meditation.
Find a quiet place and sit in a comfortable position. With this meditation, we aim to focus on the simple fact that you are bigger than your problems, no matter what is going on around you.
Let's begin by focusing on your breathing.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Deep breath in. Hold it for 3 seconds. Slowly exhale.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.
One more time, take a deep breath in through your nose. Hold it for 3 seconds. Exhale out through your mouth.
Deep breath in, hold it. Slowly exhale.
Straighten up, make sure your body feels fully supported in your position. If necessary, you can lie down. You can close your eyes now. If you don't wish to close your eyes, soften your gaze, and focus on a point at least six feet in front of you.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Deep breath in. Hold it for 3 seconds. Slowly exhale.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.
One more time, take a deep breath in through your nose. Hold it for 3 seconds. Exhale out through your mouth.
Deep breath in, hold it. Slowly exhale.
With every inhale, focus on the present and feel healing, peace, and calm flood your body.
Now, it's time to complete a body scan.
Start at the tips of your toes, mentally scanning your body for soreness, tightness, or tension in your body. Take it in turn to scan each section of your body.
When you find a tight, tense, or sore spot breathe deeply and channel the oxygen to that point.
Allow your breath to radiate warmth over the area, and with your exhale push all of that tension, soreness, and tightness right out of your body.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
One more time, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Deep breath in. Hold it for 3 seconds. Slowly exhale.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale.
One more time, take a deep breath in through your nose. Hold it for 3 seconds. Exhale out through your mouth.
Take a deep breath in, hold it. Slowly exhale.
Let's repeat the body scan, but for your thoughts. Instead of physical aches, you are looking for anger, judgment, fear, irritation, and worries. Simply focus on your breathing and allow thoughts to come as they might.
If you feel negative emotions, just breathe into them, make a note of them, allow them to flow in and out as you continue breathing. Breathe deeply. Exhale uncomfortable emotions.
Now that you have completed scans of your body and thoughts, you should be feeling clearer. You should be feeling more open. Now you can focus on the things you feel most grateful for. You can focus on the things that get you through the most difficult times.
Whether it feels like it or not, your life is brimming with gifts. First of all, you possess the greatest gift of all – the gift of life. You were fed, clothed, and nurtured into adulthood.
If you are listening to this, you have the gift of hearing. You can hear the birds sing outside your window.
You can hear the sounds of life, your breath flowing in and out of your body, your heartbeat, strong and steady.
Focus now on all of the things you have that make your life comfortable and easy.
When you flip a switch, light appears.
You have plumbing indoors.
When you turn on your faucets, you are treated to clean water.
You have a thermostat to control the temperature of your home.
A roof over your head to keep you dry, warm, and safe.
You can wash your clothes easily.
A supermarket is well-stocked to fill your fridge.
You had a school that taught you valuable skills for life and will do the same for your children.
Now, think of all of the people who make your life easier. You don't think about them daily, but they exist.
Someone plants, grows, and harvests food. Someone transports food. Someone stocks the food for you to buy.
All of that remains in order no matter how chaotic your life feels. Just as you remain no matter what life throws your way.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Now push that breath out through your mouth.
Again, take a deep breath in through your nose. Hold it for 3 seconds. Exhale. One more time, take a deep breath in through your nose. Hold it for 3 seconds. Exhale out through your mouth. Take a deep breath in, hold it. Slowly exhale.
Rest for a moment and resume your day when you are ready.
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