1 00:00:05,921 --> 00:00:07,281 Speaker 1: Apoda production. 2 00:00:10,121 --> 00:00:13,521 Speaker 2: We begin today by acknowledging the traditional custodians of the 3 00:00:13,601 --> 00:00:16,441 Speaker 2: land on which we gather today and pay our respects 4 00:00:16,481 --> 00:00:19,641 Speaker 2: to their elders past and present. We extend that respect 5 00:00:19,721 --> 00:00:22,881 Speaker 2: to Aboriginal and Torres Strait Islander people's here today. 6 00:00:25,081 --> 00:00:28,801 Speaker 1: Welcome to the Grow and Glow Podcast. I'm Ashy, I'm Kiara. 7 00:00:28,961 --> 00:00:31,321 Speaker 2: This is a podcast where we learn, laugh, and level 8 00:00:31,361 --> 00:00:31,841 Speaker 2: up together. 9 00:00:32,120 --> 00:00:33,201 Speaker 1: Let's go deep, let. 10 00:00:33,040 --> 00:00:35,241 Speaker 3: The emotions flow, and find the lessons to. 11 00:00:35,281 --> 00:00:37,801 Speaker 1: Grow and Glow. Nothing is off the table with Grow 12 00:00:37,840 --> 00:00:44,120 Speaker 1: and Glow, and we're here to be your expander. Welcome 13 00:00:44,120 --> 00:00:49,721 Speaker 1: to today's episode. Today is a beautiful meditation. I want 14 00:00:49,760 --> 00:00:53,160 Speaker 1: to invite you to sit in a comfortable position or 15 00:00:53,200 --> 00:00:57,601 Speaker 1: if you can even better, lay down whatever you feel 16 00:00:57,681 --> 00:01:01,041 Speaker 1: right now. Your goal is just to be super super 17 00:01:01,041 --> 00:01:09,560 Speaker 1: comfortable and really really relaxed. Now your focus is to 18 00:01:09,681 --> 00:01:15,281 Speaker 1: start and slow down your breathing. I really want you 19 00:01:15,360 --> 00:01:21,961 Speaker 1: to relax every single muscle in your body and want 20 00:01:21,961 --> 00:01:26,681 Speaker 1: you to drop down your shoulders, release all the muscles 21 00:01:26,681 --> 00:01:33,080 Speaker 1: in your jaw, give your toes a little wiggle, let 22 00:01:33,081 --> 00:01:40,761 Speaker 1: your belly flop, let go of it all. Now to begin, 23 00:01:41,161 --> 00:01:46,801 Speaker 1: let's take some nice, big slow breath together. We're going 24 00:01:46,840 --> 00:01:50,800 Speaker 1: to breathe in for four, hold for four, and breathe 25 00:01:50,841 --> 00:01:58,520 Speaker 1: out for four. Here we go, breathing in two three four, 26 00:01:58,961 --> 00:02:09,081 Speaker 1: hold one two three four out one two three four. 27 00:02:09,961 --> 00:02:16,560 Speaker 1: Let's go again. Breathe in for one, two three four, 28 00:02:17,041 --> 00:02:24,361 Speaker 1: hold for one two three four, out for one two 29 00:02:25,121 --> 00:02:30,281 Speaker 1: three four one last time together, breathing in for one, 30 00:02:31,321 --> 00:02:40,800 Speaker 1: two three four, hold one two three four out one 31 00:02:41,800 --> 00:02:48,681 Speaker 1: two three four. Now just go back to a pattern 32 00:02:48,721 --> 00:02:53,241 Speaker 1: of breath that feels nice for you. Slow breathing in 33 00:02:53,361 --> 00:02:59,840 Speaker 1: through your nose and out through your mouth. Just go 34 00:02:59,841 --> 00:03:04,681 Speaker 1: at a pace that feels good for you. Being here now. 35 00:03:04,800 --> 00:03:07,240 Speaker 1: I want you to know there's nowhere that you need 36 00:03:07,281 --> 00:03:10,400 Speaker 1: to be, and there's nothing that you need to do. 37 00:03:11,841 --> 00:03:16,961 Speaker 1: This meditation is just ten minutes just for you, because 38 00:03:17,001 --> 00:03:21,481 Speaker 1: you are worthy of the time to recharge and reconnect 39 00:03:21,561 --> 00:03:27,441 Speaker 1: with your beautiful self. Life is so busy, but you 40 00:03:27,520 --> 00:03:33,721 Speaker 1: are choosing to have this moment just for you. Now. 41 00:03:35,121 --> 00:03:37,401 Speaker 1: I want you to imagine that there's a mirror in 42 00:03:37,401 --> 00:03:41,401 Speaker 1: front of you, keeping your eyes down close, but imagine 43 00:03:41,441 --> 00:03:45,681 Speaker 1: sitting in front of this mirror and just looking at yourself, 44 00:03:49,281 --> 00:03:54,441 Speaker 1: looking into your eyes, seeing all of your body seeing 45 00:03:54,441 --> 00:04:05,361 Speaker 1: the nice smile, just looking at yourself with so much love, compassion, understand, 46 00:04:07,361 --> 00:04:12,601 Speaker 1: and some more love. Any negative self talk that may 47 00:04:12,641 --> 00:04:15,801 Speaker 1: come up, that's okay. Just want you to take a 48 00:04:15,841 --> 00:04:19,601 Speaker 1: big breath in and just let it go. Picture a 49 00:04:19,721 --> 00:04:24,681 Speaker 1: stream of water flowing down a creek and there's big 50 00:04:24,721 --> 00:04:27,320 Speaker 1: lily pads on the stream. And every time a negative 51 00:04:27,320 --> 00:04:30,241 Speaker 1: thought comes in, when you pop that thought on a 52 00:04:30,241 --> 00:04:33,681 Speaker 1: lily pad and watch it float away. Now as you're 53 00:04:33,681 --> 00:04:40,121 Speaker 1: doing that, you're breathing in and on the way out, 54 00:04:40,401 --> 00:04:45,921 Speaker 1: it's floating away. Our thoughts are not always the truth, 55 00:04:46,481 --> 00:04:49,241 Speaker 1: and they don't have to control us or become our truth. 56 00:04:50,041 --> 00:04:54,561 Speaker 1: Just keep breathing it in and breathing it out. Back 57 00:04:54,601 --> 00:04:57,681 Speaker 1: to your mirror, I want you to look into your eyes. 58 00:04:58,761 --> 00:05:01,641 Speaker 1: I want you to see your heart and be proud 59 00:05:02,041 --> 00:05:07,761 Speaker 1: of you in how hard that you're trying everything. When 60 00:05:07,801 --> 00:05:13,441 Speaker 1: you're staring at yourself, continue to stare with love. And 61 00:05:13,481 --> 00:05:15,561 Speaker 1: I want to take a little trip down memory lane. 62 00:05:17,121 --> 00:05:22,041 Speaker 1: Imagine and picture when you were younger. I want you 63 00:05:22,081 --> 00:05:25,801 Speaker 1: to think of your little girl self at whatever age 64 00:05:25,841 --> 00:05:32,561 Speaker 1: that might be. Are you five, eight, ten, maybe twelve? 65 00:05:33,961 --> 00:05:38,641 Speaker 1: How did your hair look, what were you wearing? And 66 00:05:38,681 --> 00:05:43,561 Speaker 1: how cute is your little grin? Now? If that little 67 00:05:43,561 --> 00:05:47,721 Speaker 1: girl was in front of you and she didn't feel enough, 68 00:05:48,921 --> 00:05:55,361 Speaker 1: what would you tell her? That little girl expressed to 69 00:05:55,401 --> 00:06:00,761 Speaker 1: you that she didn't feel worthy of love, time, attention, 70 00:06:01,320 --> 00:06:07,881 Speaker 1: or anything. What would you tell her? If she's staring 71 00:06:07,921 --> 00:06:11,481 Speaker 1: back at you and she feels lonely, what would you 72 00:06:11,521 --> 00:06:14,361 Speaker 1: say to her? And what would you do for her? 73 00:06:18,001 --> 00:06:21,801 Speaker 1: What did that little girl need in that moment of doubt? 74 00:06:23,641 --> 00:06:26,201 Speaker 1: And what do you need in your moments of doubt? 75 00:06:28,320 --> 00:06:30,641 Speaker 1: Would you give your little girl a nice big cuddle 76 00:06:31,121 --> 00:06:35,281 Speaker 1: and remind her how loved, worthy and safe she is. 77 00:06:38,241 --> 00:06:41,201 Speaker 1: I want you to take a moment, looking in your eyes, 78 00:06:42,041 --> 00:06:47,121 Speaker 1: lean into her, which is you as your grown self, 79 00:06:48,001 --> 00:06:51,320 Speaker 1: to be that safety and that love that she needed 80 00:06:51,401 --> 00:06:56,601 Speaker 1: back then and still needs today. She is and will 81 00:06:56,721 --> 00:07:00,081 Speaker 1: always be a part of you. She does and will 82 00:07:00,281 --> 00:07:04,520 Speaker 1: always need you. I want you to tell your little 83 00:07:04,521 --> 00:07:10,201 Speaker 1: girl and you that she is more than enough. Squeeze 84 00:07:10,241 --> 00:07:16,481 Speaker 1: her tight, hold her close, Embrace every part of her. 85 00:07:18,401 --> 00:07:20,681 Speaker 1: Tell her that she is so worthy of all of 86 00:07:20,681 --> 00:07:26,481 Speaker 1: her dreams and desires. She is loved, wanted and perfect 87 00:07:27,121 --> 00:07:28,841 Speaker 1: just the way she is. 88 00:07:29,761 --> 00:07:35,521 Speaker 3: Accept her holy and completely, comfort her and treat her 89 00:07:35,521 --> 00:07:41,401 Speaker 3: with the kindness she so desperately deserves. As you increase 90 00:07:41,401 --> 00:07:46,081 Speaker 3: your love for who you are, every other aspect of 91 00:07:46,121 --> 00:07:52,521 Speaker 3: your life will elevate. Only when you're truly able to 92 00:07:52,681 --> 00:07:57,881 Speaker 3: love and accept yourself as you are, that meaningful transformation 93 00:07:58,201 --> 00:08:03,121 Speaker 3: can happen. I want you to say to yourself, I 94 00:08:03,241 --> 00:08:08,681 Speaker 3: love and accept myself as I am. Really feel each 95 00:08:08,761 --> 00:08:13,761 Speaker 3: word as you say it. I love and accept myself 96 00:08:14,521 --> 00:08:32,601 Speaker 3: as I am. I love and accept myself as I am. 97 00:08:32,721 --> 00:08:35,521 Speaker 3: I now want you to take a big breath in 98 00:08:36,561 --> 00:08:42,521 Speaker 3: while thinking of how amazing you are, and a big 99 00:08:42,641 --> 00:08:49,361 Speaker 3: breath out, releasing any negative self talk. I want you 100 00:08:49,441 --> 00:08:53,481 Speaker 3: to remember your life before all of the outside noise 101 00:08:54,081 --> 00:08:57,761 Speaker 3: made you question who you are and what you are 102 00:08:57,801 --> 00:09:02,241 Speaker 3: worthy of. I want you to open your heart and 103 00:09:02,401 --> 00:09:06,361 Speaker 3: allow its love to radiate to more parts of you. 104 00:09:12,081 --> 00:09:16,801 Speaker 3: Thank yourself for giving yourself this time and space to 105 00:09:16,921 --> 00:09:23,721 Speaker 3: practice intentional self love and self care. You can start 106 00:09:23,761 --> 00:09:28,321 Speaker 3: slowly wringing your toes and your fingers to come back 107 00:09:28,921 --> 00:09:32,441 Speaker 3: and open your eyes when you're ready. I wanted to 108 00:09:32,561 --> 00:09:35,921 Speaker 3: end this meditation with some affirmations, and I want you 109 00:09:36,001 --> 00:09:40,561 Speaker 3: to repeat them with me out loud. I radiate love. 110 00:09:43,921 --> 00:09:52,401 Speaker 3: I now deserve love and happiness. I am surrounded by love. 111 00:09:55,561 --> 00:09:59,521 Speaker 3: Everybody accepts me and loves me just the way that 112 00:09:59,561 --> 00:10:07,001 Speaker 3: I am. I attract healthy and positive relationships. 113 00:10:10,481 --> 00:10:13,001 Speaker 1: I can find love everywhere I go. 114 00:10:18,401 --> 00:10:20,641 Speaker 3: We recommend that you come back to this podcast every 115 00:10:20,721 --> 00:10:23,201 Speaker 3: day for the next thirty days and try to make 116 00:10:23,281 --> 00:10:25,761 Speaker 3: it a priority for you to learn how to tap 117 00:10:25,881 --> 00:10:35,081 Speaker 3: in to yourself and meditate, Share it around and send 118 00:10:35,121 --> 00:10:38,761 Speaker 3: it to your friends or family. We want you to 119 00:10:38,801 --> 00:10:42,641 Speaker 3: walk away from this meditation with so much love, compassion, 120 00:10:43,361 --> 00:10:44,881 Speaker 3: and understanding for yourself.