Guided meditation to clear your mind.
Lay down in a comfortable position,
Elongating your arms and your legs from the tips of your toes to the center of your body,
Lengthening and expanding like a five-pointed star.
Even the crown of your head is lengthening away from your shoulders.
Allow yourself to take a long exhalation,
Emptying out all the old stagnant air at the bottom of your lungs.
Breathing in new beginnings,
New ways of thinking,
New ways of being that are peaceful and calm,
With every exhalation emptying out worries,
Fears,
Old memories that weigh you down.
As you continue to empty out,
Allow these sounds to guide you to feel even more deeply calm,
Peaceful and relaxed.
Letting go of the past,
Long exhalation,
I release.
Clearing your mind of all the mental chatter,
Clearing your mind of any criticisms,
Any judgments.
That's right,
Empty out,
Long exhalations,
Deep exhalations.
You're flowing out whatever shame,
Guilt,
Blame,
Any hurts that you're still holding onto from the past,
Clearing out,
Emptying out.
Just like that,
You're doing great.
Long exhalations,
Let all that air out,
And with the exhalations,
You're also releasing emotions,
Feelings,
Memories in your tissues.
Inhaling long and deep,
Exhaling longer,
Asking yourself,
Is there anything I'm still holding onto?
Am I holding onto the past?
Is there anything that I'm not accepting from my past?
Is there anywhere that I could forgive myself more,
That I could cut myself some slack?
Have I been too hard on myself or others?
Asking yourself,
Do I worry?
Allowing that worry to be fully expressed and felt through sounds,
Sounding out your worries.
What do you worry about?
Who do you worry about?
Is it difficult for me to trust that I am safe in the world?
Allow it to be felt in your body.
Spread your arms and legs even more,
And allow everything to drain out through your body,
Out your feet,
Out your hands,
Through your sighs and your exhalations.
This is your time to clear out your mind through your body,
Allowing yourself to clear away,
Out and away,
All fears.
What am I the most fearful about?
What is my greatest fear?
Is there anything that I'm angry about or sad about?
Am I holding onto any resentments?
Is there someone I'm avoiding in my life?
Or do I neglect myself in any way?
Feel and flow.
Bring your attention now to your heart.
Place one of your hands over your heart and the other over your abdomen,
Allowing yourself to feel your heart beating in your chest.
Tuning into your heart,
Your physical heart.
Does it feel open and light or tight and constricted?
How does my heart feel?
Breathing in deeply through the nose.
Becoming aware of how the sensations feel in your chest,
In your lungs,
In your rib cage,
Your muscles along your ribs,
Your heart.
Is it light and free or blocked and tense?
Allowing yourself the deepest,
Fullest breath and expansion,
Your arms opening up even wider,
Breathing in,
Taking in all the oxygen for your heart,
Connecting to your emotions in your heart.
How does my heart feel emotionally?
What are the emotions that I am holding in my body in the center?
Do I feel content,
Angry,
Sad,
Critical,
Frustrated,
Eager,
Connected,
Peaceful?
Compassionate?
How do I feel in my emotional heart?
Breathing in and breathing out,
Allowing all those emotions to flow whatever they are.
All are welcome to be felt,
Flowing your emotions out your body,
Flowing like a river now.
Breathing in,
Breathing out,
Allowing the energy of your emotions to mobilize,
To flow like water.
Bringing your awareness now up to your head,
Placing your hands on your scalp,
Caress your forehead and the back of your head.
How does my head feel?
How does my brain feel?
Are there any thoughts still lurking in my mind?
Pretend you have a lung in your brain,
Breathing into your brain lung,
Inhaling and expanding your awareness here.
Exhaling,
Clearing your mind of any thoughts.
Breathing in once again,
Even deeper into your brain lung,
Clearing away.
That's right.
With every exhalation,
Your mind is feeling lighter and lighter and freer,
Emptying out of all the thoughts.
I am clear in my mind.
I am clear in my body.
I am aligned and clear.
Imagining yourself like a blank white canvas in your brain.
All you are is a witness of every moment,
Letting go of the need to judge,
Criticize,
Analyze.
Allow yourself to be like a video camera today,
Noticing and sensing,
Feeling,
Allowing,
Surrendering.
Allowing yourself now to be laying down,
Surrendering all control.
There's nothing else you need to do.
Allowing your breath to be spontaneous and automatic,
Giving yourself the gift of your own presence and being you.
That's right.
You've surrendered.
Feeling grateful for having cleared yourself.
Thank you for making the time to empty out that which does not serve you.
For your true nature is to be present moment to moment.
And we allow ourselves to be all that is felt is peace and love.
Thank you.
