Hi everybody and welcome.
Today we are doing a guided meditation based on visualization.
Ultimately this is used for calming,
Dealing with anxiety,
Specifically anxiety that might show up physically.
So please find a safe space.
I do suggest you sit down for this,
Have some pillows around you,
If you want to lay down you can.
Get comfortable wherever you are.
Take a nice deep breath in through your nose,
Out through your mouth.
One more time,
In through your nose,
Out through your mouth,
And as always just remember through meditation sometimes thoughts come,
Just acknowledge them and let them go on their way.
No need to fight them,
No need to focus on them,
Acknowledge and let them go.
In your most comfortable state now,
As comfortable as you can be,
We're going to imagine bright light at the top of our head.
This bright light can be a gold,
Perhaps a lavender color,
Whatever you find soothing,
But it's bright and it's calm and just imagine it kind of floating above your head.
As we work our way down our body that light is going to absorb into us.
So now starting with your head,
Feel the light on your scalp,
On the top of your forehead,
In the back of your head.
Embrace it,
Just let the calmness and the soothing aspect of it fill into you.
Now we're at the brow and the eyes,
Watching the soothing light work its way down to our nose and our ears,
Our lips,
Our jaw.
So let that soothing presence fill your entire head,
Moving its way down to your neck,
The top of your shoulders,
Down to your chest and your sternum.
In the back you feel that light on your scapula,
Let it soothe any tension there,
Let the glow guide you in this calm.
Now the light's working its way down,
Down our sternum,
To our stomach and our mid to low back.
Simultaneously it's working its way down our arms,
Feeling the soothing glow on our biceps,
On our forearms,
On our wrists.
Now each finger is glowing one by one with the soothing light.
Working our way back to our trunk,
Low abdomen and the pelvis,
The sacrum,
The top of the hips,
Just let that light engulf all of that.
Working our way down to the top of the thighs,
The buttocks,
The hamstrings and the quads.
Now you're more than three quarters filled with light and soothing energy.
Allow that light to continue down to your calves and your shins,
Making its way to the ankles.
Now the top of the foot,
The bottom of the foot and the heel.
And now each toe,
One by one,
Lighting up with that soothing light,
That soothing energy.
Just hold on to that for a few breaths.
Visualize that glowing,
Soothing energy all over your body.
And if you need to come back to this moment during the day,
If you're feeling anxious,
Just take a deep breath and imagine what it felt like when you are a glowing,
Soothing being.
When you're ready,
You can slowly open your eyes,
Wiggle your hands,
Wiggle your toes.
Welcome back to the space around you and continue on with your jet day.
Thank you for your time.
