Hello and thank you for joining me.
I invite you to lay down for this meditation as we will go through a body scan.
So get yourself comfortable and cosy however you would like to lay or sit and taking any wiggles to help you get there.
So let's take a deep breath in gently close your eyes and take a slow deep breath in through the nose and exhale as you let it go.
Again let's breathe in and breathe out.
Allow the rhythm of your breath to slow to soften and settle.
Imagine you're lying in a beautiful sunlit garden.
The air is warm and gentle filled with the scent of blossoms and the sounds of the birds.
The grass you lie on is warm and cushions you from your head and down toward your toes.
Wild flowers sway in the breeze and amongst them a butterfly appears.
You watch this butterfly as it gently floats from flower to flower.
You're mesmerized by the butterfly's wings as they shimmer in the sunlight.
You're mesmerized by the butterfly's calm effortless and graceful movement so light and so free.
As you watch the butterfly you notice that your breath begins to sink to the butterfly as it opens and closes its wings.
As you breathe in its wings open wide and as you breathe out the butterfly's wings softly close.
Breathe in its wings open wide.
Notice the colors,
Notice the patterns and exhale as the wings gently close.
Let your breath,
Feel your breath as it moves with the butterfly.
The butterfly begins to flutter towards you and it gracefully lands on the tips of your toes.
Its touch feels so light,
Delicate and soothing and helps your whole body to soften.
As the butterfly sits on your toes can you feel your toes soften and relax?
Feel your feet fall to the side and the butterfly begins to move up to your legs,
Your ankles,
Your calves,
Your knees and thighs bringing calm and relaxation with every touch.
All the muscles in your legs soften and melt into the ground.
The butterfly continues its journey as it floats up to your belly and your lower back.
Soothing,
Softening and releasing.
It moves up toward your chest to your heart center filling you with calm and openness.
Notice how your breath feels here at your heart.
Maybe spacious,
Maybe light.
The butterfly glides down your arms,
Past your elbows,
Your wrists,
Through your hands and your fingertips.
Your arms,
Your hands and your fingers are also completely relaxed,
So light.
And the butterfly glides back up towards your shoulders.
Your shoulders soften under its presence.
The shoulders melt away from your ears and the butterfly makes its way up towards your neck.
Soothing any tightness in the throat.
And moves up towards your face,
Softening your jaw,
Your cheeks and the space between your eyebrows.
You unclench and completely relax.
Let your whole face relax.
Relax.
The butterfly hovers just above the crown of your head,
Resting so still,
Radiant and peaceful.
It holds this space as you lie here.
Take a moment to absorb this space.
As you lay on the warm,
Cushioned grass,
With the sunlight warming your skin,
The flowers and the birds all around you,
And the butterfly,
So at peace,
Holding this space.
Please do stay here for as long as you like,
But when you are ready,
Slowly begin to awaken,
As you take a deep breath in,
And a slow,
Luxurious breath out.
Wiggling your fingers and your toes,
And when it feels right,
Slowly returning back to your space,
Bringing the calm and lightness of the butterfly with you.
Thank you so much.
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Thanks so much.
I wish you a beautiful rest of your day.
Namaste.
