Welcoming The Weekend
Enjoy this oasis of peace just for you. This ritual helps you cross over from work to wellness, from We to Me- setting you up for a wonderful weekend of self care and self love. You deserve every bit of happiness, joy and peace the world has to offer and by starting your holidays with a moment to check in with yourself, you are setting yourself of for a successful, happy restorative time off. I hope you gift yourself the opportunity to breathe, feel and ease. You Can have it all my love. I believe in you. Love Josephine
Transcript
Hello and welcome back to your Introduction to Meditation,
Friday 15th.
This is episode 6.
Wow,
We're moving through it.
My loves,
I'm going to light a little candle for you.
If you have a candle at home,
You might want to do this too.
It's just a really nice way to sort of tell your brain that we can switch off now.
We have already done everything we need to do this week.
And this little session,
The next moments,
Wow,
My flame is going strong.
These next 15 minutes are an oasis,
A blissful space where you can really allow yourself just to let go and surrender the tension of the week and fully ease yourself into the weekend,
Reminding yourself that your true essence is peacefulness,
Joyfulness,
Positivity,
Love and creativity.
And so with that said,
If you have your candle or just use mine as I offer it to you,
Please come into either a comforted seat or a comfortable lying down position of your choice.
And then just go ahead and close your eyes,
Taking a nice deep breath in through the nose.
And as we exhale,
Just surrender the week,
Let it go.
And again,
Inhale.
On your next exhale,
Allow for the body to get a little heavier.
And I invite you now just to make any last adjustments.
Don't just settle,
But really truly enjoy settling into this space,
Settling into your oasis of peacefulness and joyfulness.
For the next many moments,
There is nothing you need to do,
No where you need to be,
And no one you need to be anything for.
So you can truly allow yourself to physically get a little heavier,
Really relax into your belly.
And just take a moment to notice how your body feels today.
Just do a little scan from the crown of your head,
Noticing where your mind is at and whatever stories your mind are presenting right now.
Just for now,
See if you can love them,
But see them being jutted down onto a piece of paper and then just place that paper mentally into another room.
Whatever stories come up for the next many moments,
Let them come,
But equally every time you notice a story,
Simply allow it to be witnessed and then let it go.
There is nothing you need to figure out right now,
There is nothing you need to fix.
In this moment,
Everything is okay.
In this moment,
Right here,
Right now,
You are exactly where you need to be.
And moving down now through your face,
Noticing how your face is feeling,
Maybe relax your eyebrows,
Creating space between the eyebrows,
Softening the forehead.
Allow for your eyeballs to fall back into their sockets and allow for all of your facial muscles to release and relax.
Relaxing down through the throat and softening the throat and the chest.
Noticing if you're holding on to any energy in this space.
Maybe there is some stuck energy,
Maybe there were some words that weren't said or something that was difficult for you to express.
Take a deep breath into that.
And as you exhale,
With love and compassion for yourself and this life,
Just sigh it out,
Let it go.
And then relax down through your shoulders,
The right and the left.
See if you can really on your next exhale,
Just drop the shoulders away from the ears.
Relaxing down through upper arms,
Elbows,
Forearms,
Hands.
Relaxing deeply down through your heart and your stomach.
Relaxing down through upper spine,
Middle spine,
Lower spine.
Surrendering your whole body weight now into any point that's in contact with the earth.
Maybe your sitting bones,
Your thighs,
Back of knees,
Calves,
Feet,
Your entire body letting go,
Easing out.
Just noticing.
On your next exhale,
Can we relax the jaw?
Allow for the lips to gently float apart.
Allow for the tongue to surrender into the lower part of your mouth.
And now,
Just become aware of your height.
Your beautiful radiant height.
Just noticing how your height is feeling.
No need to analyze it,
Nothing to fix.
Whatever your height is feeling,
However you are feeling right now,
That is your healing.
We are not here to only feel one emotion as human beings.
We are here for it all.
Each feeling is truly our healing.
And so I invite all of you here now.
Invite everything that you are feeling to this experience.
Without needing to fix it.
Without needing to analyze it or criticize it.
But I really invite you to welcome all of you here.
The feelings that are challenging or heavy,
As well as those that are light and uplifting.
Invite all of you here now.
Relax your belly,
Relax your shoulders.
Let's just take three gorgeous breaths into the heart.
Alright,
Inhale.
And as you exhale,
Let something go.
Another deep loving breath in,
Sending love to your heart.
Exhale it out.
Last one,
Inhale.
And exhale.
And then I invite you to place one hand to your heart.
And just ask your heart,
Ask your inner being,
What is longing to be expressed?
What is emerging through me?
What is longing to be heard and witnessed?
Whatever that is,
Just let it in.
And just take a moment to really meet yourself here.
Relax your shoulders,
Relax your belly.
What parts of me are longing to be seen and witnessed?
Without needing to fix or analyze.
Just a moment to meet yourself.
Meeting yourself,
The part of you that exists even when your eyes are closed and no one else is watching.
Hmm.
And now ask that inner part of you,
How can I best support you?
So as you meet your own heart,
Ask this inner,
Inner,
Inner being,
The most beautiful,
Sacred part of you,
The most intimate part of you,
Ask yourself,
How can I best support you?
And just listen.
Whatever thoughts are coming,
Welcome them.
Whatever images or ideas,
Feelings are coming,
Welcome them.
Keep asking that question,
How can I best support you?
Hmm.
Even if it doesn't immediately make sense,
That's okay.
Maybe you are having an image of a warm fireplace.
That just represents comfort,
Familiarity,
Safe surroundings.
Maybe you're having an image of the ocean.
Maybe that's freedom to you.
So as you're asking yourself,
How can I best support you?
Relax your shoulders,
Relax the belly,
And stay fully open for the answers that you are receiving.
How can I best support you?
A few moments here.
And now if there was just one word that would fully describe what it is you're truly longing for,
One word,
What would that one word be?
What is the one energy or the one color that you're truly longing for?
Maybe it's love.
Maybe it's clarity,
Peace.
Maybe it's a sense of confidence.
Whatever it is,
Let's breathe that word in.
Let's breathe in that energy and that quality.
Take a super deep breath in.
Breathe it in,
Breathe it in,
Breathe it in.
Exhale out,
Release stress.
And again,
Super deep breath in.
Breathe it in,
Breathe it in,
Breathe it in.
Exhaling out anything that feels heavy.
Once more,
Last one,
Best one.
Breathe in that one energy,
That one word you truly long for.
Breathe it in,
Breathe it in,
Breathe it in,
And hold it.
Feel that energy radiating,
Healing,
Moving through you,
Building,
Rejuvenating,
Recharging,
Healing.
In three,
Two,
One,
Exhale out all else.
Normal breath in,
And a normal breath out.
Here you are in this beautiful,
Blissful,
Ever-eternal,
Ever-expanding potential of the present moment.
Where you are right now is such a beautiful,
Juicy place.
This present moment is all we ever have.
The future is yet to come,
And the past is already been and gone,
But here,
Right here,
My love,
Right here with you and me,
And everything that your heart is sharing with you right now,
This is the juicy spot.
No one else get to know you the way that you do.
No one else is ever fully able to feel what you're feeling right now.
This is the juicy spot.
This is the space of pure potential.
So relax your shoulders,
Relax the belly,
And for the next few moments,
Let's sit in this powerful energy.
Really allow yourself to receive the blessing,
The wisdom,
The nectar of this beautiful meditation,
The benefits of the meditation that you are currently sitting in.
This is it.
Relax your shoulders,
Relax the belly.
Just take a moment to really sense this energy.
Maybe ever so gently wriggle your fingers a little bit.
Keep relaxing down through the belly.
Keep letting go.
Just noticing,
Breathing and feeling,
And through breathing and feeling,
Your mind,
Body,
Heart and soul are naturally healing.
Just notice,
Just breathe and feel.
Wriggle your fingers a little more and really feel yourself moving that energy,
That energy,
That word that your heart is truly craving.
Now that we've embodied it,
Move it ever so gently with your fingers.
Maybe send your shoulder blades a little bit further back and take some nice deep breaths into your heart here,
Embodying this beautiful energy of your choosing.
Just noticing how good it feels to meet yourself.
Noticing how empowering,
How powerful it is to truly come home,
To truly create the space and the time to listen to our inner being,
Whether you call that your heart,
Your soul,
Your higher self.
The last few moments we will do in complete silence.
Remember,
Silence is not lack of words.
It is sacred space.
If your mind feels restless,
That is completely normal.
I offer you the following affirmations.
The words here are thank you.
Thank you,
Thank you,
Thank you.
Tuning into the energy of gratitude for the final few moments.
Enjoy.
Thank you.
Thank you,
Thank you,
Thank you.
Relax the belly.
Relax your shoulders.
Take a nice deep breath in.
Exhale out the old so the new can begin.
Bring your hands to your heart,
Give your heart a little hug.
Gently bring your eyes open,
Your back into your body,
Sending the hands towards the screen.
I send you endless love.
I send you endless peace.
I send you endless light and vitality.
Know that you are here for a reason and know that whatever you are currently facing,
Currently experiencing,
Is only ever making you stronger,
More powerful,
Wiser,
More loving,
Kinder.
There is great love here for you.
There is greatness within you.
You've got this.
Have an amazing day,
Beautiful weekend.
From me and the beautiful Peace Lily,
Namaste.
Have an amazing day.
See you next Friday.
