Hello,
Thanks for listening in.
I'm happy to create a reflection bubble or a light shield with you and for you as we are embarking off this meditation journey,
Grounding,
Breathing and then having the light bubble or the reflection shield installed so that you can feel safe and have your boundary restored.
Often when we have our boundaries invaded,
Often in our earlier lives,
It's hard to even imagine that we have a boundary,
But you do.
And as you do this practice on a daily basis,
You can help your body remember that it has that safety shield and you actually are able to affirm and assert yourself as your boundaries are violated in any way.
So this is a wonderful practice to help your body and your soul recover and heal.
So if you will,
Let's just take five deep breaths together to calm our nervous system down.
If you can do the diaphragm breathing with me,
That would be great.
I'm counting to four in and six out,
Five times.
And then we will do some grounding of our feet after that.
Okay,
If you don't need to maybe close your eyes,
You can also lower your gaze,
Keep your eyes open,
Whatever feels comfortable for you.
I invite you to breathe in for four,
Out for six.
In,
One,
Two,
Three,
Four,
And hold.
And out,
One,
Two,
Three,
Four,
Five,
Six,
And hold.
In,
One,
Two,
Three,
Four,
And hold.
And out,
One,
Two,
Three,
Four,
Five,
Six,
And hold.
In,
One,
Two,
Three,
Four,
And hold.
And out,
One,
Two,
Three,
Four,
Five,
Six,
And hold.
In,
One,
Two,
Three,
Four,
And hold.
And out,
One,
Two,
Three,
Four,
Five,
Six,
And hold.
Last time.
In,
One,
Two,
Three,
Four,
And hold.
And out,
One,
Two,
Three,
Four,
Five,
Six,
And hold.
Now take the deepest breath that you had all day,
Breathe in and in and in,
Fill up your belly,
Fill up your chest,
Hold,
And let it all out.
Let the breath go out,
Out,
Out,
Out,
Out,
Out of your chest and the belly,
Very good,
Hold.
And in,
One more deep,
Deep breath,
Deepest breath yet.
In,
In,
In,
In,
In,
In,
In,
In,
In,
Fill it all up and hold.
And let it all go.
Out,
Out,
Out,
Out,
Out,
Push it out,
Very good,
And hold.
Now go back to regular breathing,
Let the breath breathe itself through your body.
Do what your body feels comfortable,
How it feels good,
Breathing next.
Then flow in and naturally flow out.
Very good.
Now I want you to feel your feet on the floor as they are grounding on the earth and how you're being held.
Imagine four dots,
Two in the front and two in the back of your feet,
How you are just balancing your feet safely and grounded on the earth or on the floor that is being held by the earth.
I want you to feel your back as it is straight,
To have it straight but not rigid,
Not stiff,
Kind of relaxed and yet dignified.
Feel how the surface of the chair or the bench or wherever you sit,
The pillow is holding you,
Grounding you.
This reminds you,
Gravity reminds us that we are not holding ourselves,
That we are being held.
We are being held in being.
Just as the breath is not our own,
We are being breathed if you want.
Imagine that the holding,
The breathing in and through you is actually a spiritual experience.
And into that spiritual experience of being held and the breath breathing you and in you and through you,
We now want to imagine this safety light,
This reflection light,
This bubble,
This shield all around you.
I want you to imagine that there is a light coming right from the sky or heaven or the above and this bright and warm light like a sunbeam is coming right to your forehead and the back of your head.
Imagine it being very gentle and there is space between you and the light.
Respectfully,
The light is not penetrating but is warming you,
Surrounding you.
You can feel the light going down your face.
You feel it going down the nose,
Your upper lip,
Your lower lip.
And this light is going all the way to your neck.
Just also in the back of your head,
The light is also going all the way on your back of the head to your neck area.
And as it's on the neck,
It is warming your neck,
Making it feel held and warmed and surrounded by light.
Then the light is flowing down your shoulders and you notice how the warmth of the light is creating a bubble,
A shield around you.
It is going around your arms,
The upper arms first.
It flows down to your lower arms and your hands that are usually so busy.
Your hands are filled with light,
Surrounded by light.
The bubble is enclosing your hands as a protection.
And you feel the light in the front and in the back of your body,
Going down your chest,
In the back,
Upper back of your body.
And it's going down,
Flowing warm and safely down to your belly button and going down your hips.
You can feel it flowing in the front,
On the side and in the back.
And it's creating the shield that no one is allowed to penetrate,
To injure,
To access without your permission.
And the light is flowing down from your hips all the way down your upper legs,
Surrounding your knees,
Going down your lower legs,
Surrounding you with warm,
Reflective light.
And then your feet that are really safely grounded are also surrounded by the light that holds you,
Surrounds you,
Protects you.
Now I want you to take some deep breaths as you are surrounded with light.
Breathe deeply in and deeply out.
One more time.
In and out.
Maybe you position your hands that they are holding upwards.
Maybe you put your hand on your legs and the palms of your hands open up so that you can receive that light that is surrounding and protecting you from now on forward so that any injuries to your boundaries are being healed and no further injuries are being allowed.
And I just invite you to stay here for a moment.
You may now go to sleep,
Lay down,
Take a nap,
Go to sleep at night knowing that no one can take away this divine light of protection.
And just as you are grounded and held by the earth,
By gravity,
And as the breath is breathing you every moment,
Every second,
And you are giving your life,
This is how this light,
This light bubble is bringing you protection.
And you can do that anytime during the day or during the night to feel that you are healing,
That you are respecting yourself,
You are protected,
You are surrounded by love and safety and that no one and nothing can harm you.
It has been an honor to be with you and I see you soon.
