Let's prepare to meditate.
In this meditation we will be laying down.
Find a big space for yourself where you're not touching anyone else and lie down on your back.
Rest your arms and hands on the ground beside you so you aren't using a single muscle to hold them up.
Let your hands be soft and fall open naturally.
Adjust your shoulders so they come away from your ears.
Adjust your back so that it is tall and straight.
Close your eyes.
Rest your hands in any way that is comfortable for you.
Take a nice filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Do this breathing again a few more times to settle your mind and body.
You are ready to begin.
You find yourself floating happily on the ocean floor.
Even though you are underwater,
You feel completely comfortable and you can breathe easily.
Notice how easy your breath can come in and out.
The water is bright and clear.
You can tell by the way the sun dances through the waves above you that it is a beautiful day outside.
The water is warm and feels good.
Sometimes emotions that make us feel uncomfortable can live in our body long after we experience them.
In today's meditation,
Here underwater,
We will release some of these stuck emotions in the form of bubbles.
As you float here,
Start to focus on your chest.
Imagine a bubble forming inside.
And now,
Imagine letting the bubble go.
Watch the bubble as it rises out of your chest and floats towards the surface of the water,
Then popping when it touches the surface.
Imagine your chest now feeling lighter and more relaxed.
As soon as the bubbles leave your body,
You become instantly more relaxed.
Try releasing another bubble now from your chest.
Feel the relaxation as it leaves your body.
Soften your breath.
Now,
Scan your belly with your mind and release any bubbles,
Big or small,
That you might find hiding here.
Imagine the bubble,
Release it and let it pop at the surface of the water.
Relax as the bubbles leave your body.
Now imagine any bubbles and tension releasing from your throat.
Imagine the bubbles floating up and away from you.
Relax fully.
Now turn your attention to your mind.
You may have a lot of bubbles here.
Release these bubbles slowly in a way that encourages you to relax.
Now just take a moment to lie here restfully,
Weightlessly.
Enjoy the stillness and the warmth of the water that surrounds you.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor.
Wiggle your fingers,
Wiggle your toes.
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you are ready,
Open your eyes.
Now go out and find the magic in your day.
