Hi everyone! 👋
I wanted to send the monthly meditation recording. This month, we’ve focused on our life resumes and understanding our journeys and that can bring up some different feelings and restlessness. So this mediation is meant to support you in clearing mental space to help you recharge and refocus.
This 15-20-minute meditation will combine gentle journaling and mindful breathing, allowing you to let go of mental clutter and connect with a deep sense of calm.
Attached is the audio version of the meditation or you can use the prompts below and follow the instructions.
**Optional Monthly Check-In**
Remember, you can also schedule a free (completely optional) 30-minute one-on-one session with me once a month for additional support.
Hugs,
Raquel
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Here’s a structured outline for your 15-20 minute guided meditation incorporating journaling, breath work, body awareness, and a closing mantra. This outline balances time for journaling, mindful breathing, and grounding relaxation, offering space for participants to release thoughts and settle into peace.
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### 1. **Opening (1 minute) – Setting the Intention**
- **Script**: “Welcome. This meditation is designed to help you release thoughts and emotions by first bringing them to the surface, then calming the mind and grounding in stillness. Have your journal nearby, and remember there’s no ‘right’ way to do this; just flow with what feels natural.”
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### 2. **Journaling (5 minutes) – Stream of Consciousness**
- **Guide**: “Start with a simple free-write. Set a timer for five minutes. Begin to write whatever’s on your mind—your thoughts, feelings, worries, ideas—without filtering or overthinking. This is a space for your mind to release. As you write, allow yourself to be open and honest. Don’t worry about organization or neatness; just let it flow.”
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### 3. **Transition to Breath work (2 minutes)**
- **Introduce Breathing Pattern**: “Now, let’s begin to bring our attention to the breath. Close your eyes if that feels comfortable. Start with the box breathing technique: inhale deeply for a count of four, hold for four, and exhale gently for four. We’ll continue this for the next few moments. With each breath, allow yourself to feel more grounded and centered.”
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### 4. **Body Awareness and Sensation Check (3-4 minutes)**
- **Guide**: “As we continue with this gentle breathing, let’s bring our awareness through the body. Start by noticing the top of your head, moving down through your forehead, your jaw, the back of your neck. Let your awareness flow naturally, checking in with each area—shoulders, chest, arms, hands, abdomen, down to your hips, legs, and feet. Pause wherever you feel tension, tightness, or discomfort.”
- **Invite Release**: “Let these areas soften as much as they’re able, without forcing. If a thought or feeling surfaces, notice it without judgment. You can either sit with it or jot it down in your journal if it feels like something you need to release.”
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### 5. **Mental and Emotional Release (4-5 minutes)**
- **Guide**: “As you continue breathing and scanning your body, allow any lingering thoughts or emotions to come up. Let them rise naturally. There’s no need to ‘do’ anything with these thoughts—just acknowledge them as you would a passing cloud. If you feel drawn to write anything down, go ahead.”
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### 6. **Settling into Silence (3-4 minutes)**
- **Guide**: “Let your body and mind now rest in this state of contentment. There’s nowhere else to be, nothing else to do. Just be with your breath and the quiet space you’ve created.”
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### 7. **Closing with a Mantra or Breath Release (2 minutes)**
- **Guide**: “We’ll close our practice with a simple mantra. Take a deep inhale, and on the exhale, either say a grounding ‘OM’.
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### 8. **Return to the Present (1 minute)**
- **Guide**: “When you’re ready, slowly bring awareness back to the room. Wiggle your fingers and toes, maybe stretch a bit. Take a moment to appreciate the stillness you’ve created and carry that sense of calm with you as you go about your day.”
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit raquelsands.substack.com
