Welcome beautiful soul,
In this moment we step out of the swirl of the world and into stillness of our heart space.
This is your time,
Your sacred pause,
A moment to surrender,
To release,
To let go of what no longer serves you.
Find a comfortable position,
Gently close your eyes and just allow yourself to arrive.
There's nothing to do,
There's no place to be,
Just be here,
Now.
Take a long slow deep breath in,
And softly sigh it out through your mouth,
Feel your body begin to settle,
Another deep breath in,
And this long slow gentle release.
Feel yourself soften with each breath,
Take another long slow deep breath in,
And soften it out through your mouth.
Now let's bring our awareness to the body,
Notice the points of contact where the body meets the chair,
The cushion,
Or the ground beneath you.
Feel the support of the earth below,
Holding you,
Anchoring you in this moment.
Bring your attention to your feet,
And imagine roots growing from the soles of your feet,
Reaching deep down into the earth.
Feel that grounding energy rising up,
Offering you stability,
Balance,
And peace.
With every inhale,
Breathe in that stability,
And with every exhale,
Release,
Just let go.
Let go of the tension in your feet,
Breathe right down deep into your feet,
And let go.
Let go of the tightness,
Breathe down into your ankles,
And let go of any soreness.
Move up into your legs,
Your calves,
And breathe out any tightness.
Breathe into your knees,
And let go any aches or pains.
Now into your thighs,
And let go any tension.
Now your hips,
And let go any soreness.
Now into your pelvis,
And let go any soreness.
Into your tummy,
And let go any indigestion.
Into your heart,
And feel the love.
Into your chest,
And let go any soreness.
Into your fingertips,
And let go any pressure.
Into your elbows,
And let go any soreness.
Into your shoulders,
And let go any pressure again.
Into your neck,
And let go any soreness.
Into your throat,
And let go any sickness.
Into your jaw,
And let go any soreness.
Into your head,
And let go anything in your head.
Now bring to your mind something you've been holding on to.
It could be a worry,
A fear,
An old story,
A belief that no longer serves you.
There's no need to judge it or fix it,
You just notice it.
Like a cloud drifting through the sky from afar.
Gently place that thought,
That feeling,
That energy into your hands.
See it resting there,
Without attachment or resistance.
You don't have to do anything with it,
You just hold it with compassion.
As you would a fragile leaf resting in your palm.
Now,
Imagine a soft breeze begins to blow,
It's gentle but steady,
And it begins to lift that thought,
That feeling.
That old weight from your hands,
Watch it float up,
Higher and higher.
Drifting slowly away from you,
Nothing to do with you anymore.
The breeze is taking it away,
Until it drifts out of sight.
Feel the lightness that remains,
You didn't have to force it.
You didn't have to push it away,
You simply allowed it to be released,
You allowed it.
Breathe in deeply now,
And as you exhale say quietly in your mind,
Let go.
And again,
Big deep inhale.
Now let's just sit in stillness for a few moments.
No need to control anything,
Just let your breath flow naturally,
Like the waves of the ocean.
Rising and falling,
Rising and falling.
If a thought drifts in,
That's okay,
Let it pass.
When you remember,
Just come back and think of your breath,
Just notice your breath.
In and out,
The rise and the fall.
I'll keep an eye on the time,
Just concentrate on breathing.
Gently start coming back into the room,
Your space,
Your awareness.
As we prepare to end this journey together,
Place your hand on your heart,
If you want.
Feel the warmth of the palm against your chest.
Breathe into that space,
Feel the love,
The prana.
Feel the light and the peace you've cultivated here.
Know that you can return to this place at any time,
And let go.
With every breath,
There's an opportunity to release.
Every inhale,
A chance to draw in peace,
And every exhale,
A chance to let go.
Now take one long slow deep breath in,
And gently let it sigh out.
And again.
When you're ready,
Bring your awareness back into the room.
Start getting some movement into your fingertips,
Your toes.
Slowly work up into your fingers,
Your wrists,
Maybe a little bit of movement in your shoulders,
Your feet,
Your legs.
Maybe rotate your neck a little bit.
And whenever you're ready,
Open your eyes softly,
And return to this space,
Grounded,
Clear and free.
Remember,
You are whole,
You are the universe,
You are enough.
And you are free to let go whenever you choose.
And to seal this meditation,
And to cultivate and lock in what you've done.
Join me in one salute to the universe,
By chanting Aum.
So when you're ready,
Take a long slow deep breath in.
Thank you for joining me today.
I hope you feel more settled.
This is Colin McCarthy.
Namaste.
