Welcome to Inside Out.
If you have chosen this meditation,
I'm sorry that you're feeling some sort of tension or pain,
But you've come to the right space.
Let's share some time together,
Breathing and being,
And hopefully letting go of some of the tension.
Make yourself comfortable.
Prop yourself with pillows and cover your body with a blanket or sheet.
When you start to relax,
Your body will naturally cool,
So get cozy before we start.
I'm going to count backward from five as you prepare your surroundings and ready yourself for rest and recovery.
Five.
.
.
Four.
.
.
Three.
.
.
Two.
.
.
One.
.
.
If you haven't done so already,
Close your eyes.
Take a deep,
Slow breath and sink into whatever is holding you.
Make any final adjustments necessary to be the most comfortable that you can be.
Pain and discomfort tend to be more physically intense when we hold on to the mental tension surrounding them.
So as we spend this time together,
We are going to breathe through the tension,
Relaxing our muscles and nerves in order to increase our comfort.
We deserve to be comfortable and at ease as we go through life.
Sometimes we need to take the time to address the mental tension in order to release our physical tension.
Breathe in,
Breathe out.
Slow,
Deep breaths.
Breathing in healing and breathing out anxiety and discomfort.
Just breathe at your own pace.
No counting,
No holding.
Just breathing.
In your mind's eye,
Picture the air surrounding you as a warm,
Glowing,
Healing blanket of light.
Let the healing light flow from your head to your toes and allow yourself to relax,
Fully blanketed in this peaceful glow.
Let's enjoy a short silence now focusing on stillness and feeling the glow.
Hear your breath.
Feel the air around you.
Relax your shoulders.
Release the tension in your jaw.
Let's breathe silently together and let the glow settle in.
Now,
Beginning from the top of your head,
Breathe slowly and deeply and focus on the air surrounding your head and face.
Become a part of it.
Remember that the air is a warm,
Healing glow,
Soothing and relaxing,
Starting at the very top of your head and working its way down.
Feel the glow surrounding your eyes,
Relaxing your eyes in their sockets,
Relaxing at the temple,
Moving down now and relaxing the muscles in your jaw,
Softening your neck,
Releasing the tension of your shoulders.
Feel the healing warmth as it flows through your chest,
Down your arms,
Through your hands and down to the tips of every finger.
Feel as though you can gently hold this healing glow in the palms of your hands as it flows through and around you.
Now focus on your belly.
Relax the muscles in your abdomen and feel the healing within the rise and fall that your breathing creates.
Imagine that you are breathing in the healing glow,
Feeling it warm your belly and soothe your whole abdomen.
Relax your back and hips.
Feel the glow flow slowly down each leg,
Wrapping around you,
Flowing with warmth and healing,
Right down to your feet and weaving itself around every toe.
Continue to breathe deeply and slowly and in your mind,
Picture yourself lying still,
Covered in a glowing blanket.
Feel the blanket soothe your entire body now,
Rolling through with each breath and releasing tightness and tension.
Feel the ease of your breath now that you are relaxed and still.
Relaxation is healing.
In this moment,
You are surrounded by healing power,
Soothing your aches and pains,
Calming your anxious mind,
Allowing healing to flow more easily now,
Without blockage from an unsettled mind.
You are calm now.
Allow the light to flow and allow yourself to feel relaxed.
Breathe slowly.
Continue with your breathing and allow healing to cover you.
Feel it wash over you.
You are still wrapped in the glow and it is still working its magic.
In the following short silence,
Focus your mind on your breath and the glow that surrounds you.
Keep with your breath as we take a moment to slowly come back to the world around us.
Wiggle your fingers and toes.
Turn your head gently from side to side.
Open your eyes.
When you are ready,
Sit up and have a big stretch to awaken your body.
Remember to take the glow with you.
It hasn't left.
It exists within and can always be called upon to heal.
I hope that this meditation has helped you to find your peace on the inside so that you can shine on the outside.
Namaste.
