Guided meditation: Releasing negativity and bringing in love and gratitude


Gianna Spriggs-Macdonald is co-owner of Curio, Craft & Conjure alongside her mother Gina Spriggs, as well as the founder and owner of Curio Curandera LLC. Gianna is a practicing curandera (healer) and offers energy clearings in her healing space at the back of Curio, Craft & Conjure. You can also find her teaching classes and offering guided meditations and private mentorships.

With everything that is going on in the world right now, it is easy to get caught up in fear, anxiety, and stress. When we stay in any one of these emotions too long, it can cause things to go a little haywire for us. The following meditation has been created to help you release any negative or heavy emotions, and bring you back to the lighter ones, such as love and gratitude. 

In order to most comfortably do this meditation, I recommend that you read it first to understand what to expect and then record yourself reading the meditation, or have someone read it to guide you. Before starting the meditation, make sure you are wearing comfortable clothing and in a quiet room with no distractions. Sit with the soles of your feet touching the ground, and make sure you are comfortable. I also recommend being in joy and doing things that make you feel loved for the rest of the day following this meditation. Have a “treat yourself” day. 

Take a deep breath in and breathe out.

Allow yourself to settle in your body and get comfortable. 

With each breath in and out, allow the tension to fall away.

Unclench your jaw, allow your shoulders to fall, and relax your muscles.

Now imagine there are roots growing from the soles of your feet, connecting down to Earth’s molten hot center.

Take a deep breath in.

Thinking of all those heavy emotions, I want you to feel into your body and feel where you are holding them (for example, have you been grinding your teeth in anxiety?).

Now that you know where they are, exhale and with that breath, let all of those emotions go. 

Imagine that they are traveling from the soles of your feet back to Earth.

Repeat this release until you feel there is nothing left to let go of. 

Once you have released what has been weighing you down, I want you to imagine that there is a small sun above your head.

That sun rests right on your crown and is a brilliant gold.

Think about what you are grateful for, what makes you feel loved, your happiest memories. 

As you think about that, watch as the sun grows larger and larger, until it can’t contain all of your positive feelings anymore.

When your sun is full, I want you to imagine the bottom of it opening at your crown and pouring all of those emotions, that golden energy, into you, filling you up from the soles of your feet to your crown. 

You are now filled with all of the gratitude, love, and joy that you filled your sun with. 

Take a deep breath in and out. In and out. 

Bring your awareness back to the room you are in, and, when you’re ready, open your eyes.