top of page

I Am Whole - a meditation for this wonderful season

I Am Whole

Meditation adapted from HOV Yoga

Oftentimes, we as humans, can begin to believe we are broken beings, that we need something or someone in order to be complete or to feel whole.

Yoga reminds us we are completely whole as we are and that we are not broken at all. To attune to our wholeness, practicing meditation and yogic asanas, or postures, helps us to reconnect with our inner self and reminds us that we are indeed whole as we are.

In this meditation we will focus on the affirmation, “I Am Whole” after a brief Pranayama, or controlled breathwork.

*Please remember if, at any time throughout the meditation, the breathwork or the affirmation does not serve you or is too much or not enough, please adjust, back off and breathe naturally.

*It is completely natural to have thoughts or stories come into the mind while we meditate. Quietly acknowledge them and then let them go and return to the affirmation and a smooth breath.

If you have a timer, it would be helpful, but not required.

Let’s begin:

Begin in a comfortable position.

This mediation can be done seated on a cushion, on a chair or couch, or it can be done lying down. If seated, please lengthen through your back body and soften your front body. Let the shoulders cascade down your back, release your jaw, release your shoulders, and release any other area in the body or mind that feels tight. Gently close your eyes.

~Please place 1 hand on your belly and 1 hand on your chest.

Start by taking 5-10 long, steady, smooth, deep breaths in and slowly exhaling them out. As you breathe, can you feel the breath in your hands?

~Then place your hands where they are most comfortable for you. They may stay where they are or rest on your thighs or in your lap.

~Our Pranayama for today will be a breath retention. This is where we hold our breath in or out, gently. We never want it to be too much or have a feeling of fight or flight.

~On your next inhale, breathe slowly in and fully. When you cannot breathe in any longer, hold your breath in.

~Once you feel it’s appropriate, exhale out slowly and naturally. Repeat 10-15 more times.

*Remember to listen to your body and focus on making the inhales, exhales, and the transitions in between the breaths as smooth and as seamless as possible.

~Release the breath retention and come back to a natural breath in and out for a few times.

*Locate your timer, if using, and set for 10 minutes. We’ll move into our affirmation meditation now.

~Can you repeat silently to yourself, “I Am Whole” as you breathe in and as you breathe out? Over and over again, repeating to yourself, "I Am Whole."

Reminding yourself that there is no piece of you that is missing. Everything is within you. You are Whole. You are Complete.

~Continue the Affirmation, “I Am Whole” over and over again. If your mind wanders, gently bring your attention back to our affirmation: “I Am Whole."

~Once the timer is finished, place one hand on your belly and one hand on your chest. Breathe in and out deeply and slowly 3 times, feeling your body breathe.

~If it feels good, say aloud to yourself 1 time, “I Am Whole."

~To close our meditation, please bring your hands together at your heart center, plans touching, and slowly blink your eyes open.

Bring a smile to your face. Can we be grateful for our breath today? As it is our life force energy.

Enjoy the rest of your day!


36 views0 comments

Recent Posts

See All


bottom of page