Sedona Meditation | Mii amo Spa Resort in Sedona

Guided Audio Meditations

Mii time Meditation Series

Take a moment of Mii time to restore your mind, body and soul with ten distinct meditations from Mii amo. Created by Kim McDermott, a senior member of Mii amo’s Mindfulness Team for over 15 years, these meditations allow you an opportunity to become centered within yourself and receive all that you need. Select the meditation that best fits your intentions and desired focus areas.

Breath and the Four C’s

Breath and the Four C’s Transcript

Find a nice quiet place, and allow yourself to get comfortable, either on a chair, or a cushion on the floor. Now straighten your spine , close your eyes and feel yourself sink into the space below you. Allow yourself to let go and to release any tension you are holding in your body and in your mind, now surrender and open yourself to receive all that is here for you in these moments and in this space. Start to bring forward your intention, your wish, your desire on what you would like to experience, create, and receive today.

Begin to go deeper within yourself, deep in to that sacred space that’s there within you, this place that is the essence of you where all things are, the reflections of light into your true self, your beautiful soul, connect and feel this place of light within you, Now Imagine a very pure bright light of energy coming down from the universe resting just above your head, allowing this light to enter in through the top of your head, moving down into your mind, relaxing your mind, down into your neck and your shoulders releasing any tension, moving down through your arms into your palms and fingertips. Now move this beautiful bright light energy into your heart center, feeling your heart fill with love, light and peace, feeling this beautiful energy in your heart center, moving down into your belly, your hips, your legs, down into the soles of your feet and your toes, feeling so relaxed and more open to receive. Now bring your mind deep within yourself, within your belly and imagine a cave with a candle burning, go into your cave taking a seat behind your candle making yourself comfortable here focusing on the flame.

As you focus on the flame, start to bring your awareness to your breath, inhale…and as you exhale feel yourself connect deeper into this space within you. Follow your breath with your awareness, as you inhale, feel your belly rise, and as you exhale let your belly fall, inhale….and exhale, inhale and exhale. If any thoughts start to come in let them come in and then watch them leave, and come back to the flame of the candle. Keeping your awareness gently on your breath, inhale…exhale, inhale…and exhale, continue with this breath feeling even more relaxed, and connected, as you begin to feel a gentle wave of calmness begin to fill you as you inhale…and exhale.

Feel this beautiful wave of gentle calming energy flowing through your body and mind, surrender to this peaceful energy as it fills your heart center, filling you with love and peace with this gentle wave of calmness, feeling this beautiful peaceful energy opening your heart, feeling calm and content, surrender to this wave of calmness as it fills you, feel it encase you, let it surround you. Feel this calming energy opening an awareness into your life, a sense of stillness that cannot be disturbed, becoming more clear mentally, emotionally and physically, feeling more light more expansive, tranquil, peaceful and calm as this beautiful bright calming energy continues to fill you and surround you, feeling at ease within yourself, with your life, and the world around you, coming back to the center of your being, your natural state of peace and calmness, to the connection within yourself, your essence, your soul, feeling peaceful and whole, beginning to connect or connecting to a sense of clarity that’s here within you.

Now feel this clarity within you begin to expand, and bring your focus to the sense of a greater clarity within in your life, to a sense of clarity within yourself , a knowing and feeling of what is best for you and is true. Feel this clarity of mind, a strong sense of clarity in your heart and body, giving you a sense and feeling of freedom in this knowing, becoming brighter and feeling more light, and feeling the amazing freedom that this clarity brings to you, Feel it, sense it, see it, It’s so easy to sense and feel this clarity that’s here within you now , knowing it to be true and right for you, with a clear certainty that you can feel grow within you . Stay open to this bright clarity that is here, keep sensing this within your beautiful yourself, feeling clear as you begin to feel a confidence begin to grow within you.

Now bring forward and connect with that strong confident, self-assurance that is here or there within you, this confidence that is here for you to access at anytime, a self-assurance you can feel, trust, and rely on, allow this confidence to come forward and believe in yourself, feeling your spine straighten, standing taller, feeling stronger, more clear with a presence of mind in this confident way, trusting yourself, knowing that you got this, and all that comes your way, that you have the ability and this strong confident quality to move through all of what life brings to you, feeling this confidence with ease and grace. Keep connecting with this feeling as it becomes even greater within you as this confidence grows, giving you the courage you need.

Keep connecting with the gentle courage and strength that is there in your beautiful heart, the feeling of this courage that is there within you. Believe and sense this knowing, that in your life and in your world, this bravery, courage and dignity is there. Bring forward this gentle strength and courage here in your heart, feel it in your body, this power that is gentle, yet firm. This courage that brings strength and determination to accomplish and create what you need in your life, even if it is just to be still, to allow yourself to move forward, and do what you know within yourself that is right and true for you, bring your focus to it, and feel this courage, this bravery, this gentle strength within you, feeling calm, clear, confident and full of courage. Stay connected with all of these beautiful aspects of you as you move through your day and through your life. and know it is always here for you to access at any time.

As you hear the sound of the crystal bowl, allow the vibration to fill you and feel your energy expand to all of these beautiful aspects that are here within you.

Now gently feel yourself come back to space, back to your body, to the here and now, feel the bottoms of your feet, your legs, your hips, begin to move fingers and toes. Slowly open your eyes feeling refreshed, calm, clear, and confident, and have a beautiful day.

Resilience

Resilience Transcript

Close your eyes and feel yourself sink into the space below you.  Allow yourself to let go and to release any tension you are holding in your body and open yourself to receive all that is here for you.

Imagine a very pure bright light of energy coming down from the universe resting just above your head, allowing this light to enter in through the top of your head, moving down into your mind,, relaxing your mind, down into your neck and your shoulders  releasing any tension,  moving down through your arms into your palms and fingertips. Move this beautiful bright light energy into your heart center  feeling your heart center filling it with love and light feeling this energy in your heart center,  moving down into your belly,  your hips, your legs, down into the soles of your feet and your toes,  feeling so relaxed and more open to receive. Now bring your mind deep within yourself, within your belly imagine a cave with a candle burning, go into the cave taking a seat behind your candle making yourself comfortable here focusing on the flame.  Start to bring forward that resilience that is within you, your ability to adapt and to recover quickly from any stress, emotion and change that comes up for you in your day, your week, and your life. Tune into and feel your resilience and strength that brings you mental clarity, feeling the positive views on your life along with a seeing a bright outlook and attitude on all that is happening in your life,  and in our world , knowing that you will get though whatever life brings with all of its changes and conditions, you have done this before, you have it all within you. Feeling the resilience and strength that’s already there, feel it grow and expand within you, allow and feel yourself being open, flexible and willing to adapt to changes that come your way, letting you recover quickly and with ease back to the beautiful strong and resilient being that you are, seeing the positive in it all, looking at it from a higher view with compassion and care,  knowing that this too shall pass and you will be OK, feel this truth in your body also knowing you will become even more strong and resilient from it all.  Allow yourself to become aware of the gifts all around you,  from the feeling of the warm sun on your face,  to the comforting sound and connection of a familiar voice of a friend or a loved one, nourish yourself with these positive energies and connections, from the food you eat to the company you keep, and the information you allow into your mind and body.

Feel yourself connect to this resilience within you, your ability to cope, to adapt, to recover and spring-back easily and quickly, stay aware and connected with it, and let it carry you though your day.
As you hear the sound of the bowl, allow it to move through you expanding this energy even more within you.

Now start to bring your mind back to your body, back to this space of the here and now. Coming back to yourself, feeling your fingers and toes, feeling relaxed, clear, resilient and joy, open your eyes.

Clarity

Clarity Transcript

Feel your body begin to relax, close your eyes and feel yourself sink into the space below you.  Allow yourself to let go and to release any tension being held in your body, and releasing any thoughts that fill your mind, now surrender and open yourself to receive to all that is here for you.

Imagine a pillar of very pure crystal clear light energy, filling and surrounding you, allowing this clear beautiful light energy begin to flow into   and through your body and mind,  feeling yourself let go to the pure crystal clear light energy that’s now flowing within you.   As this beautiful light continues to fill you, feel yourself self-surrender to it. Now bring your mind into to your belly, and imagine a cave with candle burning, go deep within your cave and make yourself comfortable here connecting with your beautiful light, essence and soul.  Focus on the flame, and with each breath sinking deeper into this connection within you.

Now Start to bring your focus to the intention of a greater clarity within in your life, to a strong sense of clarity within yourself ,  a knowing and feeling  what is best for you at this time,  keep  focusing  on the flame,  and now opening to an awareness,  a sense that lets you feel and begin to see the transparency of clarity coming to you, feeling it within you,  clarity of mind, a strong  sense of clarity in your heart  and body, giving you a  feeling  of freedom in this knowing , with this clear understanding of  awareness that’s here within you , becoming brighter and feeling more light,  and feeling the amazing freedom that this clarity brings to you,   Feel it,  sense it, , see it,  It’s so easy to sense and feel this clarity that’s here within you now , knowing it to be true and right for you., with a clear certainty and confidence that you can feel within you . Stay open to this bright clarity that is here for you now, keep feeling and sensing this within your beautiful yourself, essence and soul.

Let this pure crystal energy light keep filling you, and your clarity becoming even greater,
As you hear the sound of the bowl, allow it to move through you expanding this energy even more within you.

Now start to bring your mind back to your body, back to this space of the here and now. Coming back to yourself, feeling clear, bright, free, and full of joy, now open your eyes staying with this sense of clarity with you in your state of being.

Calmness

Calmness Transcript

Close your eyes and begin to bring your focus to your breath, Inhale, and as you exhale release any tension that may be held in your body.

Feel your body sink further into this space below you, feeling lighter and more relaxed with each breath. Allow yourself to open, to surrender, and to receive all that is here for you.

Imagine a beautiful gentle calming energy coming down from the universe, feel this gentle energy filling and relaxing your mind, letting the gentle wave of calming energy move through your body.  Surrender to this calming energy as it fills your heart center, filling you with love, and with this gentle wave of calmness, you begin connecting to the feeling of the love within your heart, feeling gentle calming energy opening your heart filling it with peace, feeling calm and content. Feeling your heart fill with gratitude and love, feeling your whole body let go to this beautiful calming energy as it continues to move through you, feeling it fill you, feel it encase you, let it surround you.. Keep surrendering to this calmness within you. Feel this calming energy opening an awareness into your life, a sense of stillness that cannot be disturbed, becoming more clear, more light, mentally, emotionally and physically, feeling more expansive, tranquil, peaceful and calm as this beautiful bright calming energy continues to fill you and surround you, feeling at ease within yourself ,with your life, and the world around you. Returning back to the center of your being, your natural state of peace and calmness, back to the connection within yourself, your essence, your soul, feeling peaceful and whole.

As you hear the sound of the bowl, allow it to move through you expanding this beautiful bright calming energy within you.

Now start to bring your mind back to your body, back to this space of the here and now. Coming back to yourself, feeling your fingers and toes, feeling relaxed, clear, resilient and joy, open your eyes.

Confidence

Confidence Transcript

Find a nice, quiet place and allow yourself to get comfortable, either on a chair or a cushion on the floor. Now straighten your spine and close your eyes and, begin to let go. Feel yourself sink into the space below you. Feeling yourself release any tension being held in your body, and releasing any thoughts that fill your mind. Now surrender and open yourself to receive to all that is here for you.

Imagine a very pure bright light of energy coming down from the universe. Allowing this light to enter in through the top of your head, moving down into your mind, relaxing your mind. Down into your neck and your shoulders releasing any tension, moving down through your arms into your palms and fingertips.

Move this beautiful bright light energy into your heart center, feeling your heart. Filling it with love and light. Feeling this energy in your heart center. Moving down into your belly, your hips, your legs, down into the soles of your feet and your toes, feeling so relaxed and more open to receive.

Begin to go deep within yourself, deep in to that sacred space that’s there within you. This place that is the essence of you, where all things are, the reflections of light into your true self, your beautiful soul. Connect and feel this place of light within you.

And begin to unlock and bring forward that strong confident, self-assurance that is there for you, that is there within you. Feel it fill your body and mind. This self-confidence that has been there all along, waiting for this moment for you to allow it to come forward within you. It’s there for you to access at anytime.

Continue to feel this confidence within you, a self-assurance you can feel, trust and rely on. Allow and believe in yourself, feeling your spine straighten, standing taller, feeling stronger, more clear with a presence of mind in this confident way. In trusting yourself, knowing that you got this, and all that comes your way.

That you have the ability and the strength to move through all of what life brings to you. Feeling this with ease and grace. Keep connecting with this feeling that’s within you, knowing that this truly a part of you. Allow your self to access this natural state of being that’s there for you and within you.

Let this confidence become even greater within you, feeling this natural state continue to grow. As you hear the sound of the crystal bowl, allowing this feeling of confidence and self-assurance expand even more.

Now start to bring your mind back to your body, back to this space of the here and now. Coming back to yourself, feeling clear, confident, self-assured and full of joy. Now open your eyes, staying with this strong presence of you,  and keep it forward within your day and in your life.

Courage

Courage Transcript

Find a nice quite place,  and allow yourself to get comfortable,   either on a chair or a cushion on the floor,  now straighten your spine and close your eyes , and begin to let go,    feel yourself sink into the space below you, feeling yourself release any tension being held in your body, feel your whole body begin to relax, releasing any thoughts that fill your mind, now surrender and open yourself to receive to all that is here for you in these moments, in this space.

Imagine a wave of energy beginning to flow through you, this wave of energy of welcoming soft strength that begins fill you, continue to receive this energy light, feeling more relaxed and open to receive. Feel this energy, letting it fill you, feeling it surround you.

Now let this wave of welcoming soft energy light begin to fill your beautiful heart-center, this place of your essence and soul., feel it expand within you,  connecting with the gentle courage and strength that is there in your beautiful heart,  the feeling of this courage that is there within you .  Believe and become aware, sensing this knowing, that in your life and in your world, this bravery and fearlessness is here.  Bring  forward this strength ,and courage with dignity that is here (there) in your heart, feel it in your  body ,   in your mind, this power that is gentle,  yet firm .This courage that brings determination to accomplish and create what you need in your life , giving  you the strength and courage to move forward,  and do what you know within yourself that is right and true for you, bring your focus to it, and feel this courage, this bravery , this gentle strength within you, feeling this courage and strength grow inside you, as you continue to receive the soft energy of light that is there flowing though you,

As you hear the sound of the crystal bowl, let this welcoming soft strength and courage energy expanding more within you.

Now start to bring your mind back to your body, back to this space of the here and now. Coming back to yourself, feeling your courage, your strength, now open your eyes staying with this feeling that is there and keep it with you in your day and your life.

Peace

Peace Transcript

Welcome to the Mii amo destination spa Mii Time Meditation Series. This Mii Time meditation focuses on peace.

Find a nice, relaxed, comfortable position to sit. Either on a chair, the floor or on a cushion–whatever is best for you. Keep your back straight and not too tight, and rest your hands wherever they are comfortable. Bring your mind to your body. Beginning to release any tension that might be held. Feeling yourself sink into the space below you.

Now start to bring your awareness into your breath as you inhale and exhale. And now bring your awareness to your heart center. And imagine a bright light within the center of your heart feeling a sense of warmth and of peacefulness. Begin to focus on this light, and with each breath, a wave of peaceful begins to fill your heart even more. Take a moment and feel this peace within you. As this wave of peace fills your heart, watch it expand and getting brighter and feeling lighter.

Now begin to let this wave of peacefulness enter in through the top of your head, down through your brain, relaxing and feeling peace within your mind. Down to your nose, your chin, down through your neck and shoulders into your arms, and down to your fingertips. Feel this wave of peace coming back into your heart, down to your belly, your hips, your legs and down to your toes. Now take a moment and enjoy this peacefulness within you.

Keep your awareness of the sense and feeling of peace and start to come back to your body back to this time and space and keeping it with you throughout your day.

Thank you for joining us. Have a beautiful day.

Mindfulness

Mindfulness Transcript

Welcome to the Mii amo destination spa Mii Time Meditation Series. This Mii Time meditation focuses on mindfulness.

Find a nice, relaxed, comfortable position to sit. Either on a chair, the floor or on a cushion–whatever is best for you. Keep you back straight and rest your hands wherever they are comfortable. Take a deep breath in, and exhale out through your fingers and toes, releasing the tension from your body and mind.

Now bring your awareness to the top of your head, and imagine a loving and pure bright light of energy coming down from the universe, resting above your head.

Now start to bring this light in through the top of your head, moving down into your eyes, relaxing your eyes, then down to your nose, your jaw, feeling your jaw relax.

Now feel this light move down your neck and shoulders. Releasing all that you may be holding there, feeling your shoulders relax, then down through your arms to your fingers, releasing any tension through your fingertips.

Now bring this light to your heart center, filling it with this loving, bright light. Taking a moment feeling this loving energy within this space. And now feel this energy move down to your belly, your hips, feeling your hips relax, down to your thighs, your knees, claves, focus on your calves. Down to your ankles and toes. And continue to feel your whole body relax.

Now bring your awareness to your breath and begin to breathe from your belly in a nice, natural breadth. As you inhale, feel your belly expand, and as you exhale feel your belly fall. Keep focusing on your breath, and with your third eye, imagine a candle within your heart center and with each breath becoming more aware of the flame of the candle. Aware of this loving light within you as you inhale and exhale. And continue to focus on this candle as you breathe.

Now start to bring your mind back to your body, back to the space of the here and now. Coming back to yourself seated here, feeling your toes, your legs, your fingers. Now open your eyes and continue your awareness of this loving light within you throughout your day.

Thank you for joining us. Have a beautiful day.

Loving Kindness

Loving Kindness Transcript

Welcome to the Mii amo destination spa Mii Time Meditation Series. This Mii Time meditation focuses on loving kindness.

Find a nice, relaxed, comfortable position to sit. Either on a chair, the floor or on a cushion–whatever is best for you. Keep your back straight and rest your hands wherever they are comfortable. Bring your awareness to the top of your head and imagine a bright, gentle light of energy coming down from the universe, resting above your head.

Now start to bring in this gentle light in through the top of your head, moving down through each part of your body, through your fingers and toes, feeling your whole body relax.

Now start to bring thoughts of someone who showed you love and kindness and begin to feel the love, the warmth and the feelings that brought to you. Start to bring that feeling into your heart. Your heart beginning to open to receive the love, the warmth and the kindness.

Now keeping your mind on your heart center with each breath, say and feel and hear these kind loving words filled with energy for yourself. I feel safe and protected. I feel happy and peaceful. I feel healthy and strong. I live with ease and grace.

Now bring forward someone in your life you want to send these same kind and loving words to, and imagine a bright, beautiful light coming down from your heart and connecting to their heart.
And with each breath, send these loving and kind words filled with energy to them. May you feel safe and protected. May you feel happy and peaceful. May you feel healthy and strong. May you live with ease and grace.

Now start to bring your mind to your body, back to this space. Now open your eyes and continue this awareness of loving kindness throughout your day.

Thank you for joining us. Have a beautiful day.

Energy

Energy Transcript

Welcome to the Mii amo destination spa Mii Time Meditation Series. This Mii Time meditation focuses on energy flow.

Find a nice, relaxed, comfortable position to sit. Either on a chair, the floor or on a cushion–whatever is best for you. Keep your back straight and rest your hands wherever they are comfortable. Begin to bring your awareness to the sound of water, imagining yourself sitting next to a peaceful stream, feeling your body start to relax.

Now place your feet into this stream, feeling the smooth, flowing, cleansing, warm water going over your feet and ankles, with the current of water moving away from you.

Now begin to cleanse and clear all that is being held within you. Any emotions, stress, memories, even those you might not be aware of. Bring them forward and feel them moving out of your toes into the stream and the water taking it all the way. Keep cleansing and clearing, feeling more bright and clear.
Your body feeling lighter, letting the flow of water move over and through you. Continue to connect to the sound of the smooth, flowing stream and take a moment to connect with this space within you.

Keep your awareness on this sense of feeling more clear and bright, and start to come back to your body, back to this time and space, keeping it with you throughout your day.

Thank you for joining us. Have a beautiful day.

Abundance

Abundance Transcript

Welcome to the Mii amo destination spa Mii Time Meditation Series. This Mii Time meditation focuses abundance.

Begin to bring your focus to your breath. Inhale, and as you exhale, release any tension that may be held in your body. Feel your body sink further into wherever you are sitting. Your body will begin to feel lighter and more relaxed.

Now bring your awareness to your heart center and allow yourself to begin to receive. Imagine a beautiful light of abundance begin to enter into your heart center. Then let it move and fill each part of your body, feeling grateful for this beautiful light of abundance. Feel this abundance within you–all around you. Begin to feel grateful, and feel joy in your body, and in your life.

Now bring an intention forward on where you want this abundance to manifest in your life. Begin to see it. How does it look? See it overflowing in your life. Then, begin to feel as if it is already there. How does it feel to have it? Be grateful for it. Continue to let this beautiful light of abundance into your life as you intend. It is always there for you. Feel it. Keep allowing yourself to connect with it and receive it.

Now start to bring your mind and your body back to this space. Feel relaxed, joyful and grateful for the overflowing abundance you have just received.

Thank you for joining us. Have a beautiful day.

Mother’s Day

Mother’s Day Transcript

This meditation is dedicated to all the beautiful loving mothers everywhere, and the beautiful loving mom within us. Close your eyes and begin to open yourself to feel and share what in your heart on this beautiful special day, on this Mother’s Day. A day to acknowledge, to show gratitude, and to take a moment to appreciate our beautiful moms, and the maternal feminine within all of us.

Imagine a pillar of soft warm loving energy above you, feel this beautiful loving light fill you and surround you with its pure beautiful loving light, bring this light into your heart-center, feeling your heart expand with into soft warm loving light energy. Now start to bring your loving thoughts and memories of your mother to your mind, begin to see or feel her presence, her beautiful essence sitting across from you. Open and connect your hearts loving energy with hers, feeling this love that you have for her within you connecting with her, sending it to her. Feel your heart expand, share this with her, your pure gratitude, and appreciation of all of who she is and what she had done, letting her know what she means to you with this connection and love. Acknowledging her love and care of you, her patience and kindness, and all of the loving support she gave to help shape you to the person you are and have become. Feeling the gratefulness, the loving appreciation, and feeling so blessed to have her as your mom in this life. Feel your love and appreciation of her expanding your heart feeling it connecting it with hers. Take a moment and let this beautiful warm love fill you both as this connection continues to grow and flow between you.

Now bring your attention back to your open warm loving heart, letting it expand within you, feeling for yourself, and allowing yourself to receive and feel this soft warm loving energy, fill your heart, feeling the appreciation, and gratitude for your beautiful self. For all you do, the nurturing, love and care you give to others in your life and in this world. The nurturing and all the thoughtful ways that you do, the beautiful mom within you. Feel this connection to your essence, to your beautiful soul, feeling this gratitude and love within you grow.

Now bring your awareness the soft warm loving light within your heart, and acknowledge the maternal feminine within all of us, showing the love and care we all have to give others. Feeling grateful to be able to take these moments to feel the beautiful loving essence of who we truly are. This connection within, that is connected to all.

Feel this connection of the soft warm love within you, the love and appreciation of your beautiful mothers on this day, and your beautiful loving self.

As you hear the sound of the crystal bowl, allow it to move through you expanding this loving energy even more.

Now start to bring your mind back to your body, back to this space of the here and now. Coming back to yourself, feeling your fingers and toes, feeling loved and connected, your heart wide open filled with love for your mom and for your beautiful self.

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