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Welcome to the Meditation Minis podcast. Mind

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shifting meditations to help you feel better fast

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with your host hypnotist, Shel Hamilton.

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Welcome to the Meditation Minis podcast.

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This episode is sponsored by BetterHelp.

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We all carry around different

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stressors, both big and small.

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And when we bottle them up, it

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can start to affect us negatively. Therapy

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is a safe space to help

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you get things off your chest

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and figure out how to work

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through things that are stressing you

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out, weighing you down and holding

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you back. Multiple times in my

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life, I have used therapy specifically

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to help me get through a

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rough spot. So, if you are

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going through a rough spot, consider

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giving therapy a try. And

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if you're considering giving therapy a try,

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consider checking out BetterHelp. The thing I

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like about them is that you can

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get in to see somebody very quickly.

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It's all online, super

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easy and affordable. Get

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it off your chest

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with BetterHelp. Visit betterhelp.com/minis

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today to get 10%

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off your first

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month. That's BetterHelp,

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h-e-l-p.com/minis. Go

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ahead and make yourself comfortable in

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whatever way that looks like for you. If

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it's closing your eyes or staring

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at a spot while you're sitting there, you

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may want to start with taking

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those three deep sighing

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breaths. And if

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you're walking or standing, you

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may want to start with those

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breaths as well as a

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stretch here or there. Feeling

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whatever feels best for you,

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for your situation as

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you begin to settle in. Next,

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I'd like you to imagine

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what it would be like if there

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were a little puppy or a

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little kitten, some kind of baby

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animal fuzzball. Maybe it's an otter,

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if that's what you want to

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imagine. And they are

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just playing there right next to

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you. And they're playing and they're

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just being how a

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kitten would be or how

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a puppy would be, rolling

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around and being silly. And

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as you imagine them there, imagine

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yourself saying out loud to

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that puppy, that kitten, that

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little fuzzy animal. You

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are enough little fuzz baby. Of

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course you are. You

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are enough just being

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your kitten-ness, just being

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your puppy-ness, just being

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whatever that isth-ness

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is. You are

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perfectly enough as

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you are. And

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notice how obvious that

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is to you as you say that. Now

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imagine, or if you're outside,

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maybe you'll actually see it, but imagine

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that you are in

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a forest of trees. Some

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are old and tall and

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broad and others are young

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and thin and short, little

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saplings. And

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whether the trees are mature and

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massive and tall or just little

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things, you're going growing up. Notice

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how easy it is to look

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at each one of the

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trees and say to it, you

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are enough, just

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as you are. Even

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the tree that's half broken from

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a windstorm, the

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one over on the

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other direction that's a little

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misshapen in some way, even

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those saying to them, you

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are enough, just

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as you are. Now

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imagine yourself watching kids

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on a playground play. Maybe

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if you have or had little

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kids, you can revisit a memory

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in your mind of seeing your

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kids playing at a

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playground. And if

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not, just imagine yourself sitting on a bench, watching

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kids do what kids do

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and how easy it is

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to say to each one

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of them in your mind in turn,

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you are enough, just

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as you are. You

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are enough, just as you

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are. I'm

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going to be silent for about a minute.

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And during this time, I'd like you

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to as quickly as thoughts

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can come into your mind, say

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you are enough, just as you

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are to every kind

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of person, plant,

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animal, the earth, the

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planets, the stars. all

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of it in turn and I'm gonna be quiet

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for a minute or so and maybe you want

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to start with your family, your

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friends, and

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the things in your more immediate world you

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care for and

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then expanding outward and outward

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and outward for the next minute saying

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you are enough just

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as you are to each

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and every person, place, and

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think you are

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enough just

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as you are. That

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minute is up. Take

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a deep breath. You did a good job. You

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may have some feelings that

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came up during that and

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that's perfectly okay. For

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the final part what I'd like you to do is

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imagine yourself standing, looking

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yourself in the mirror or looking

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at photographs of yourself if that's

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easier for you and

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say to yourself there in

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the mirror say to those

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photographs you are enough

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exactly as you are maybe

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even saying your own name you

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are enough sally just

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as you are you

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are enough exactly as

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you are saying

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it over and over again and if

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there's a little part of you in your mind

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that tries to tell you this is silly

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or not true then i

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invite you to say to that part

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of you thank you for sharing

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and you too are

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enough just as you

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are and

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as you say that over and

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over again if you haven't done

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so already then change it now

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to i am enough just as

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i am saying it

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over and over

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again i am enough just

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as i am continue saying

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that over

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and over in your mind and

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yes it's true we can strive

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and grow and work to

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improve and

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this doesn't discount that but

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you are also enough just

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as you are I

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am enough just as

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I am. Right

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here. Right now. I

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give you a few more moments to say

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those words again in your mind and then

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it will be time for us to open

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our eyes. Take

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a deep breath in, breathing in,

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in, in, in, in, in, breathing

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out and prepare

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yourself to open your

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eyes. Thank

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you so much for spending this part of your

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day with me today. I'm Michelle

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Hamilton. This is the Meditation Minis

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Podcast. This show is

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fully independently produced in every

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way, shape, and form by

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me. So if you enjoy

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this show, please consider sharing

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it to friends, family, sending

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it to people on social

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media, and even sharing it

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with perfect strangers. You

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are literally my one and only marketing

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department. And so I thank you for

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that in advance. Create an

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amazing day.