Meditation For Finding Balance And Harmony

If you feel out of balance emotionally, physically, or spiritually and are looking to find equilibrium in your life, spend some time with this shirt meditation to help you find your flow with the universal natural balance.

Transcript

Choose somewhere comfortable to be able to listen to this meditation without distraction,

Either on a chair or a yoga mat or even on the couch or in bed.

Settle in here,

Not just physically but emotionally too.

Life for you today may have been very busy,

Full of responsibilities at work and at home.

For some of you this might be the first chance you've had to be still,

Find quiet and calm amongst the hectic demands of everyday life.

The daily grind often prioritises effort over rest,

Thought over feeling and doing over being.

When we think and behave this way it can start to feel like that work-life balance we hear everybody talk about is a distant dream rather than a real lived experience.

Balance is not something we have to create,

It is already woven into us and into the world around us.

Your body knows it instinctively,

The steady exchange of breath in and breath out,

The way muscles engage and soften,

The quiet coordination that keeps you upright without conscious effort.

Even in times of rest there is movement and in movement there is rest.

The mind follows a similar rhythm,

Thoughts arise and fade,

Focus sharpens and relaxes.

Balance here is more like a flow,

The ability to think,

Feel and then return to centre.

When we allow this natural rhythm of effort and rest to play out during our day we can find a clarity that replaces mental strain.

Emotionally we give gentle permission to feel without getting overwhelmed,

To care about others without losing sight of our own needs.

Sometimes that's easier said than done.

Outside of us balance shapes the world itself,

Day turns into night,

The tides advance and retreat,

Seasons shift in their own time,

Nothing is rushed yet everything unfolds exactly as it should.

And when we notice these patterns it helps us to remember that we are not separate from them.

Balance is not something to chase,

It's something to align with,

Moment by moment.

Spiritually it's the sense of connection to the world around us or perhaps to something deeper,

Wiser and more enduring than a tiny human life which is a mere blip in the history and future of the universe.

Nothing in this world stands alone.

Human life and the nature we live alongside inform and support one another like notes in a chord that only make sense when played together.

As you settle now into this meditation let go of the idea that you need to fix anything.

You are not here to force harmony but to listen for it.

Balance is not perfection it is responsiveness,

The ability to meet each moment with presence and care.

Allow this time of meditation to be an exploration,

A gentle inquiry into what balance feels like for you.

Showing up with an open mind is already a step towards equilibrium.

In our busy lives it's all too easy to become overwhelmed or disconnected.

Whether it's the demands of work,

Relationships or just the constant flow of daily life,

We can often lose touch with the harmony within ourselves that so many of us long for.

This meditation is here to guide you back to that inner balance,

Helping you restore peace and alignment in your mind and body.

Find a comfortable position and let go of any thoughts or concerns from the outside world that might have followed you here.

Real life will still be waiting for you when this meditation is over but for now this is your time,

Time to nurture yourself.

Begin by taking a deep breath in and slowly exhale.

Let your breath be calm and deliberate.

With each inhale feel the peaceful energy of the air entering your body and with each exhale release any tension or distractions.

Let your breath flow smoothly,

Steady and natural and let it guide you into a state of complete relaxation.

Gently bring your awareness into your body.

Feel the ground beneath you,

Supporting you,

Holding you.

Imagine roots growing from your heels,

From your spine downwards extending deep into the earth.

These roots anchor you and offer stability and strength.

Feel the energy of the earth flowing upwards through your roots,

Grounding you in the present moment,

In this room,

On this chair or on the ground.

You are safe,

Supported,

Relaxed and calm.

As you continue to breathe allow yourself to feel more and more connected to the earth,

To the energy that flows beneath you.

Any tension in your body begins to melt away,

Dissolving with every exhale.

Notice any areas of discomfort or tightness,

Perhaps your shoulders,

Your back,

Your legs.

Gently invite them to release.

With every breath out feel the tension softening and leaving your body completely.

Notice the rise of the chest or the belly as you inhale and the gentle fall as you exhale.

There's no need to change the breath,

Just observe it as if you were listening to waves coming in and going out.

With each exhale allow yourself to settle a little more deeply.

Now begin to draw your awareness to the top of your head.

Notice any sensations present there.

Warmth,

Coolness,

Tingling,

Pressure or perhaps nothing at all.

Whatever you notice is perfectly fine.

Allow the scalp to soften as if the skin itself was gently loosening and relaxing.

Let your awareness move to your forehead.

If you sense any tightness there allow it to soften.

Imagine the space between your eyebrows smoothing out.

Your eyes can relax back into their sockets,

Eyelids heavy.

Let the cheeks soften,

The jaw unclench,

The tongue rest comfortably in the mouth.

With each exhale feel the face releasing layers of effort you might not have known you were even carrying.

Shift your attention to your neck and throat.

Allow the muscles here to relax creating a sense of openness.

Notice the warmth at the base of your throat.

Let your shoulders drop away from your ears.

Feel the weight of your arms begin to settle downwards moving slowly from the shoulders to the upper arms,

Elbows,

Forearms and wrists.

Feel the hands,

Your palms,

Fingers and fingertips.

Perhaps there's a warm subtle pulsing or a sense of heaviness there.

Allow the hands to rest,

Palms open and relaxed with nothing they need to grasp.

Now guide your attention to your chest and upper back.

Feel the movement of the breath here,

The expansion and contraction.

The ribcage opening out to the sides of the room with the breath in and relaxing back down on the breath out.

Feel the area around your heart,

Noticing any sensations or emotions that may be present here.

Move your focus to the middle and lower back and then to the abdomen.

Feel your spine,

The back of the ribs,

The belly rise on the inhale and fall on the exhale.

Move your awareness now into the hips and pelvis,

An area that often holds tension and emotion.

Imagine the muscles here releasing,

Spreading and settling.

Feel your body being fully supported.

You don't have to hold yourself up.

Whichever surface you are sat or lay on is doing that for you.

Now let your attention flow down into the thighs.

Notice their weight and presence.

Move to the knees,

Allowing them to soften.

Bring awareness to the calves,

The shins,

Noticing any sensations there as you continue down towards the ankles.

And finally bring your attention towards your feet,

The heels,

The arches,

The soles,

The toes.

Feel the contact they make with the surface beneath you and feel the grounding quality of this connection,

As if your feet are gently anchoring you to this present moment.

Now take a moment to sense your body as a whole from the top of your head to the tips of your toes.

Notice the unified presence of your body breathing,

Resting,

Just existing.

If the mind wanders anywhere,

That's natural.

Just guide your attention back to the body,

Back to the sensations that you notice.

Rest here for a few breaths with awareness of wholeness and balance.

There is nothing else you need to be,

Nothing else you need to do.

Try to visualize a glowing golden light at the center of your chest,

Right where your heart is.

This light represents harmony and your inner balance.

It is warm,

Peaceful and radiant and knows exactly how to restore peace within you.

As you breathe in,

Imagine this golden light expanding,

Growing larger and more vibrant with each inhale.

Let the light fill your chest,

Your arms,

Your legs.

Let every cell in your body be bathed in this peaceful glow.

As you breathe out,

Allow this light to flow to any areas of imbalance,

Areas where you may feel unsettled or out of alignment.

Let the light dissolve any feelings of stress,

Uncertainty or unease.

With every exhale,

Release any emotions or thoughts that you don't need to hold on to anymore.

Now,

Bring your attention to your thoughts.

Visualize your thoughts like a calm lake,

Clear,

Still and peaceful.

If there are any ripples of distraction,

Watch them settle,

Gently calming down until the water is perfectly smooth once again.

Allow your mind to rest,

Free from worry or agitation.

Now,

Focus once again on your breath.

With each inhale,

Feel your energy growing stronger and more balanced.

With each exhale,

Feel any remaining stress or imbalance leaving your body.

Your energy is now flowing smoothly,

Effortlessly,

Like a river that has found its natural course.

You can remain here now,

Relaxed and peaceful for as long as you need.

As we approach the end of this meditation,

Take a few more deep breaths.

Feel the energy of balance fully integrating into every aspect of your existence,

Mind,

Body and spirit.

Slowly,

Begin to bring your awareness back into the present moment,

Gently wiggling your fingers and toes,

Allowing your body to wake up from the deep relaxation.

Continue to move the body slowly as you deepen the breath more and more.

And when you feel ready,

Take one final deep breath in and exhale fully.

Slowly begin to open your eyes,

Look around the room.

Take as much time here as you need before you continue on with the rest of your day.