Thank you for joining me for meditation today.
Please get comfortable.
You can be seated or lying down.
Just make sure that you are comfortable and that your spine is supported.
Let go of the outside world,
All things including the time.
I invite you to close your eyes gently now and bring your attention inward.
A reminder that there is no correct way to meditate.
If you're having trouble with visualisation,
And many people do,
Just focus on either my voice or your breathing.
Both methods work just as well.
Try to relax into any resistance you have about meditating and allow me to guide you through this process.
It is a well-deserved rest.
Okay,
Let's begin.
With your eyes closed,
Take three deep breaths in your own time.
In through the nose and out through the mouth.
As thoughts flow into your mind,
Simply acknowledge them,
But let them go as quickly as they came.
Start by bringing your awareness down to your feet.
Take a moment here and feel the ground beneath you.
Feel gravity holding you down in this present moment.
From there,
Bring your awareness up to your knees and feel any tension held there and let go with each exhale breath.
Continue bringing awareness up through your hips and stomach area,
Finding any tightness or stress and letting go with each breath.
Travel up your body to your chest,
Your shoulders,
Your arms and your hands.
Feel any tension held there and let it go with every exhale breath.
Gently bring your awareness back to your neck and your head.
Find any stress or worry held there.
Acknowledge it,
Then let it go with a deep out-breath.
Relax your jaw,
Allowing it to drop down.
Release your tongue from the roof of your mouth.
Feel any tension that remains and let it go.
The back of your neck and the top of your shoulders,
Feel any tightness or strain in this area and let it go with an out-breath.
Bring your awareness to your forehead,
Your temples,
The area around your eyes.
Feel any tightness or strain here and let it go with an out-breath.
Now take a final deep breath in,
Give yourself permission to relax completely into this present moment and let go with a big exhale.
Bring your awareness back to your feet,
Feel their connection to the earth and maintain that grounding.
Take a few moments to feel the stability of your body in this moment and allow yourself to be fully here and now in this moment.
With your attention on your feet,
Firmly press down into the floor or chair beneath you.
As you do this,
Imagine roots growing from the soles of your feet.
They go through the floor and whatever is beneath you,
Through the building foundations,
Deep into the earth.
Connecting you securely and grounding you deeply to the present moment.
As you continue to breathe through your nose and into your tummy at your own pace,
Allow yourself to sink into this feeling even more.
Feel how it spreads through your entire body and connects you to the here and now.
You are completely safe.
I am here with you.
Take a few more moments to simply be here in this space.
Now bring your awareness to your breathing and notice how each inhale breath brings energy up through your body,
Energizing you from within.
And with each exhale breath,
You can see any stress or worry melting away from your body.
I'd like you to bring awareness to what it is that you would like to manifest in your life.
It can be a work-related goal or a personal goal.
On each inhale breath,
Imagine taking in all the energy and power that you need to achieve this goal.
See it as a bright light shining from within your heart area.
And on each exhale breath,
Visualize your goal becoming reality,
Allowing yourself to trust that it is already done.
This visualization will grow stronger,
Clearer and more powerful each time you think about it and each time you return to do this meditation.
For now,
We will spend a few moments here,
Simply breathing at your own pace.
As you intentionally breathe life into your visualization and breathe it into being and feeling how truly powerful you are.
When you're ready,
Slowly let go of the visualization and allow yourself to sink into this relaxed state for the next few moments.
Allow yourself to surrender completely into this feeling of peace and relaxation.
Feel your body being supported by the earth beneath you and notice how connected you feel with all that is around you.
I'll let you fall into this relaxed state and float here for the next few minutes.
And we're slowly coming back.
Take a few moments to feel movement coming back into your body.
Feel your awareness of your physical body returning as you come back to the here and now.
Notice how you feel in this moment.
Feeling grateful for this time of rest and relaxation.
Take one last deep breath before slowly opening your eyes.
Go in peace.
Meditation is closed.
