Please get comfortable.
You can be seated or lying down.
Just make sure that you are comfortable and that your spine is supported.
I invite you to close your eyes gently now and bring your attention inward.
We will begin by taking time to relax and release tension in each part of your body.
Start with your feet and move up noticing how each area feels.
Use your inhales and exhales to mentally scan up through each area of your body.
Notice any tension or tightness and release it as you move up.
Move from your toes to the top of your feet,
Then to your ankles and calves and gradually move into your thighs.
Feel the energy in each area and as you move your awareness up the body let go of any tension that arises.
Continue this process through your hips,
Abdomen,
Lower back,
Your chest and your arms.
Moving now to your hands and fingers,
Then your neck and your head.
Remember to relax your jaw muscle.
Just remember to be patient here as it can take a few minutes for our bodies to fully relax.
Once you have consciously relaxed all the way to the top of your head,
Take some time to observe your body as a whole and notice any tension that is still present.
Take a few more deep breaths and consciously let it go,
Breathing out the tension and breathing in relaxation.
Feel the release as you breathe out any stress or worries that may be present in your body.
Imagine a sense of comfort and relaxation replacing it.
Now we will take a few moments to do a grounding exercise.
If you're laying down bend your knees and feel the solidity of the floor beneath you.
If you are in a chair let both hands rest in your lap.
Feel your feet on the ground and push your soles of your feet down against the ground.
Let this feeling be an anchor which attaches you to the here and now as we continue through our meditation.
Allow your awareness to spread throughout your body.
Feel the contact of the earth beneath you from the soles of your feet to the back of your head.
Notice any sensations that arise as you take a moment to settle into the stillness.
We will now focus on breathing.
Inhale deeply through your nose and exhale fully through your mouth.
Invite your breath into your body and focus on it for a few moments.
Feel it move in and out in a natural rhythm.
Feel how your lungs expand and then contract as you exhale.
Take a few rounds of this type of breathing to further relax your body and mind.
Breathe in through your nose,
Deep into your tummy and out through your mouth in your own time.
Now I would like you to imagine a golden ball of light hovering above you just over your head.
Notice this light entering your body with each inhale and any stress or tension leaving with each exhale.
As this happens,
Allow yourself to let go and release anything that is no longer serving you.
You may notice stress or worries beginning to bubble to the surface.
Bring awareness to these sensations and let them fully be present.
Do not judge them.
Keep breathing in the golden light and when you feel ready,
Notice how your out-breaths carry these stresses and tensions away as well.
Keep doing this as you notice all of your stresses and worries being breathed out of your body,
Back to the universe,
Which knows what to do with them and turns them into pure positive energy.
Take one last deep breath in,
Hold it and as you let go,
Imagine the final stresses and worries releasing from your body and melting away like a giant air bubble rising to the surface.
Now you have released your stresses,
There is room to welcome more good things.
Take a moment now to think about what you want.
Imagine your wish in the form of a thought,
A feeling,
A concept,
Physical sensation.
You may be able to see it.
It may manifest as a clear image in front of you or perhaps as an internal sensation.
You might experience an emotion or perhaps you'll feel nothing at all and that too is perfectly all right.
You may choose to visualize your wish manifesting in front of you or you may just sit with the feeling and let it become part of you.
You may not even know what you want and if that's the case I want you to just focus on the feeling of deep peace and calm.
Being in this moment like a warmth which sits deep within your belly and stay with this feeling.
At this moment permit yourself to trust in your dreams,
Your desires.
This is a safe contained space.
Know that if you can see it,
It is possible for you.
With every breath imagine this wish permeating your entire being.
It expands within you from the soles of your feet to the crown of your head.
Allow this inspiration to become a part of you,
Energizing and nourishing you with every breath.
We will remain in this space,
The space where your goal,
Your desire,
Your dream is tangible and achievable and real for you.
We will now go into a few minutes of complete tranquility in stillness.
Make sure you are sitting or laying comfortably.
Your hands gently placed on your lap or alongside your body.
Feel your natural breath flowing through you and find presence in this moment.
Let this feeling of peace stay with you as we return to the present.
Sense your body's contact with the floor or the chair.
Gently start to move your fingers and toes.
Extend any parts of your body that have been still for a while.
Take your time,
There is no rush.
When you feel ready,
Gently open your eyes,
Sit upright and reconnect with the world around you.
Go in peace,
The meditation is now closed.
