Welcome to the Spring Renewal Meditation.
This can be done any time of the year.
We were just drawing on the themes of nature for inspiration.
So as nature awakens itself from a winter-like slumber,
It sprouts new life and new beginnings.
We too are invited to embrace this season of growth and transformation.
So let the gentle spirit of spring guide us into releasing what no longer serves us,
Making space for new growth and renewed vitality in our lives.
So find a comfortable position,
Whether it's seated or laying down,
And gently close your eyes.
Take a moment to notice how you're feeling right now,
Physically,
Mentally,
And emotionally.
No need to judge or change anything.
Just simply observe.
Begin to deepen your breath here.
Continue to place your focus on your inhales and exhales,
Noticing the rise and fall of your chest,
Sending the air into your belly.
We're going to change our breath up a little bit,
A little spring invigorating breath.
So we'll begin to take two slow inhales through your nose,
Followed by one long audible exhale through your mouth.
I'll show you an example.
So we breathe in.
So two inhales in,
One long exhale out through the mouth.
Let's try this a few more times.
And allow your breathing to return to a natural rhythm.
Feel yourself fully arrive into this moment.
And as you breathe,
Begin to visualize a bright,
Pure white light above you.
And with each inhale,
Imagine drawing in this cleansing light into your body.
With each exhale,
Release anything that feels stagnant or heavy.
Breathing in the white,
Bright light,
Exhaling anything stagnant or heavy.
You can create a visualization for that if you would like.
Maybe gray smoke,
Dark air.
Now visualize this white light beginning to fill your toes,
Your feet and your ankles.
Feel its warmth and healing energy.
Let the light gradually move up your calves,
Your knees,
Filling your thighs,
Moving into your hips,
Your lower back,
Your abdomen.
Notice how this feels as it flows through your chest,
Your upper back,
Your shoulders,
Down your arms,
Into your hands and each finger.
Breathe in through your nose.
Feel this come through your neck,
Your face,
Your lips,
Your scalp,
Your ears.
Envision every cell in your body being filled with this pure cleansing light.
Just like spring sunshine melting away any winter frost,
Let this light dissolve any tension or heaviness you've been carrying.
You might feel a light tingling sensation.
Just take a moment to breathe it all in.
We'll take three deep breaths in now.
So with each inhale through the nose,
Draw in what you need.
Maybe it's energy,
Peace,
Clarity.
With each exhale,
Release anything that no longer serves you.
Let the exhales be long and audible.
So here we go.
Three deep breaths in,
Drawing what you need.
Exhale,
Release what no longer serves you.
Doing that at your own pace now.
Allow yourself to rest here for a moment.
Feeling your entire being just being filled with refreshing,
Renewing light.
Feel how light and clear you've become.
Begin to scan your body from head to toe.
Noticing how the clothes on your skin feel,
The texture of the air around you.
Anything you can feel,
Begin to just draw your attention to it as you scan from head to toe.
And lastly,
Just bringing something that you're grateful for to your mind.
Whether it's this practice,
Your body,
The fact you're here today,
Somebody,
Some place.
Let one visual come into your mind's eye that you can be grateful for.
And really feel that gratitude throughout your body.
Maybe let a smile creep across your face.
And to complete this practice,
We will return to the double inhales and one long exhale like we did at the beginning.
So breathing in,
Exhale,
Open the mouth.
Continuing this breath.
And slowly returning back to a normal breathing pattern.
You can slowly begin to wiggle your fingers and your toes,
Rolling out the wrists and the ankles.
Adding in any movements you would like here to gently awaken the body.
Sipping in one more big breath of air in through the nose.
And on your exhale,
Opening your eyes,
Carrying this sense of renewal with you into the rest of your day.
Thank you.
