Welcome to this guided meditation.
I am Em and I will be guiding you through today's practice,
Which will include a guided meditation followed by a few minutes of breath work.
You can do this while laying down or sitting in a comfortable position,
Or maybe even standing up,
Whatever way makes you feel most comfortable.
There is no wrong or right way to do this.
So take some time here to really settle into your space,
Make yourself comfortable.
Maybe starting with a deep breath,
Going in through the nose and out through the mouth.
Now gently take your attention to the root chakra or muladhara located at the base of your spine.
Take a deep breath as you keep your attention on this root chakra and imagine that the air that you inhale and exhale is just as red as your root chakra.
And with every inhale the red light grows.
Imagine this beautiful deep red light beaming and glowing,
This earthly red color anchoring you into the earth,
Connecting you to mother nature,
To the roots that grow deep into the earth,
Connecting all of us to this earth and to each other.
Feel this light expanding with every inhale and each exhale.
Starting from the root chakra,
Let this color spread throughout your body,
Throughout your veins,
The feeling of safety,
The depth of your connectedness,
The deep rooted knowing that you are held,
That you are supported and you are safe.
Let this wave of red light take you over and transform all the stuck and negative energy in your body.
Breathing in this light,
This energy and breathing out whatever has gotten stuck here,
Whatever is holding you back,
Whatever no longer serves.
Breathing it out with an audible sigh,
Knowing that it is safe to let go,
To release what no longer serves.
Releasing all of your worries and your fears with that out breath,
Releasing it back into the earth.
Slowly focusing your attention on this beautiful growing light,
Feeling its energy all around you,
Feel it expand far beyond the borders of your skin and your body,
Creating a beautiful bubble around you.
And with every out breath,
Expanding even further,
Spreading the sense of safety,
This beautiful light far beyond anything that you can see,
Really feeling into this energy,
Letting it hold you,
Let it expand and reach others.
I am safe,
Supported and abundant.
Now whenever you're ready,
We're going to go into a haloactive breath.
This means breathing in through your nose and out through your mouth.
Starting on whichever tempo feels good to you,
Breathing in through the nose and out through the mouth and keeping this breath circulating.
Aware that you are in full control,
Allowing your body to guide you through this breath.
I am safe,
Supported and abundant.
Keeping this breath circulating through your body,
Allowing whatever needs to be released through that exhale,
Allowing yourself to release and to let go.
Breathing in that safety,
That support,
That connectedness,
Knowing that you're so worthy of all of it.
You are doing great.
I am safe,
Supported and abundant.
Remembering that red light and allowing your breath to anchor you,
Allowing your breath to expand its light,
To keep it growing and glowing.
I am safe,
Supported and abundant.
Allowing your body to determine the tempo of your breath,
Allowing your body to guide you.
I am safe,
Supported and abundant.
Now in a few breaths,
We're going to go into a top hold.
This is where we breathe in through the nose and then hold our breath at the top for as long as you can,
Really feeling the sensations in your body,
Really being with all that is present.
Whenever you're ready,
Releasing that breath with an audible sigh,
Letting go of all the stagnant energy in your body and returning to your normal breathing,
Allowing the body to breathe itself.
Allowing yourself some time here to notice any shifts or changes in the body,
To just observe and be present with all that is here,
With all that you're feeling.
Taking a moment here to thank yourself for being here,
For showing up for this practice.
If it feels good,
You can place one hand on your heart and one on your stomach or wherever your body might need support in this moment.
Tell your heart,
Thank you,
I love you and whatever else it may need to hear in this moment.
Slowly allowing yourself to come back to the present moment,
Feeling the surface underneath you,
Feeling the sensation of clothing against your skin.
Maybe you can feel the sun on your skin or the temperature of the room.
Slowly bringing in some movement in the body,
Maybe wiggling your toes here,
Your fingers or taking a big stretch if that feels good,
Maybe shaking out some leftover energy.
And whenever you're ready,
You can gently start to open your eyes,
Coming back to the room,
Taking whatever time that you need here.
Thank you for listening to this meditation.
I hope you have a beautiful day.
