Let's begin this guided meditation with a deep cleansing breath,
Breathing in through the nose,
Filling up the stomach and the chest,
Holding for a few seconds and then exhaling through the mouth very slowly,
And you can do this at your own pace,
See if you can make your exhales a little bit longer than your inhales.
Inhaling through the nose,
Filling up the stomach and the chest,
Holding for a few seconds,
You can count to three silently in your head,
And then exhaling slowly through the mouth,
Making the exhales a little bit longer than the inhales.
This will signal to the body that it is time and safe to go into a rest and digest or parasympathetic nervous system response.
Taking a couple more breaths at your own pace,
Giving the body and the mind time to settle in,
Making yourself a little more comfortable wherever you're sitting or lying.
That's right,
Continuing to breathe now more naturally,
Just observing the breath,
Noticing as it goes naturally through your nose,
Out your nose,
And I want you to notice your heart center.
I want you to put a smile on your face for a moment,
Also helping to signal to the body that you are safe,
Secure,
Supported,
And it's time to relax.
Sending some good feeling endorphins and neurotransmitters to aid in this process.
And when you bring your attention to your heart center,
Can you think of something that brings you joy,
Something pleasant,
Be it nature,
Or a color,
Or a loved one,
Or something you enjoy doing,
Whatever it might be,
Just notice it and let it go.
And then I want you to imagine that there is a ball of light above your head,
About a foot above your head.
It can be like a candle flame or the sun,
Any sort of imaginary ball of light,
And we're going to use this visualization to aid in relaxing the physical,
Mental,
Emotional,
And spiritual bodies.
And so let's have that light trickle down into your whole body,
Your whole physical body,
Infusing every cell,
The space between the cells,
In every muscle,
Nerve,
And fiber of your physical body.
In every crevice of your energetic field,
Let this light represent deep relaxation.
Feel space being created.
Imagine more and more space.
Easily and effortlessly having this light fill your whole aura,
The space that surrounds your physical body.
Let it be filled with relaxation and clearing and cleansing energy.
And notice how it brings peace,
Harmony,
And serenity into your being.
Perhaps a feeling of balance.
Let it move through any blockages and soften and release and dissolve them.
Anything that might be getting in your way or that you don't need,
Let this light be shown onto those blockages,
To the darkness or heaviness.
Good.
And as you rest deeper and deeper,
The space will clear easily and effortlessly.
Nothing to do.
You can set an intention,
And your intention can be merely to relax completely,
And that's perfect.
Maybe there's something on your mind.
Learn something you'd like to accomplish or shift or change in a positive direction.
Maybe something you'd like to release.
Whatever it is,
Bring this to the forefront.
No need to think or analyze.
Just bringing awareness to what you'd like to work on.
And as you do,
Notice any internal shifts or states of being.
Does this intention change your emotional state?
Does it shift a physical response in your body?
And let's have this intention be put in front of the light,
That light that we had a foot above your head.
Let that spread into this intention.
And we'll set it aside as you continue to go deeper and deeper into your physical body,
Trusting that the intention is transmuting,
Transcending,
Transforming.
And as you release any attachment you don't need right now,
As we let the body sink deeper and deeper,
Notice what you're lying on right now,
Almost as if you are dissolving into it.
Maybe a bed or a yoga mat or a chair.
Are you bracing in your physical body and is there anywhere in your body that needs a little bit more of that light of relaxation?
Is there any tension in the jaw?
Can you release your jaw just a little bit more?
Is it the neck and shoulders?
Is the weight of the world heavy on you?
And can you release that just for a while?
Maybe it's in your chest or your stomach.
Are there any sensations you don't want right now?
Let them go.
Good.
And bringing yourself now somewhere in nature.
Maybe it's at a beach.
Maybe it's in a garden or under a waterfall or in the woods.
Or maybe you're inside in a cabin near a fire looking out at the snowfall.
Wherever you feel safe and secure and supported by Mother Earth.
I want you to feel that supportive energy that's always available to you.
Be it from Mother Earth or the universe or your higher self,
Your soul or spirit.
Whatever resonates with you.
Remind yourself and remember that you are supported in every moment.
That you have access to the infinite.
There is an unlimited amount of this relaxing energy,
This unconditional love for you.
And you can reach this any time of day,
In any circumstance.
It is always available to you.
Even when our minds trick us into thinking it might not be there.
And every time you practice,
It will create a trust and a certainty that is greater and greater.
So you can feel this support anytime or whenever you need it.
And taking this relaxed feeling with you throughout the day.
Imagine yourself feeling very grounded and balanced.
Maybe you have your feet strong and sturdy on the ground.
In your mind,
Imagining your feet on the grass or on the sand or dirt.
Maybe you imagine that you have roots coming out the bottom of your feet.
Keeping you safe and secure,
Centered,
Alert and in your power.
And when you do this,
Your energy field,
Your aura can fill up with this relaxing energy.
Let this wonderful energy flow into your body and mind.
That's right.
Taking this with you throughout the day.
And we're going to come up to five to end this meditation.
Where you will feel alert,
Rejuvenated and at peace with the strength to continue your day.
Or sleep deeply through the night.
Whatever you need.
Feeling physically relaxed.
Two,
Still emotionally calm.
Three,
More mentally alert.
And four,
You can gently open your eyes and come back to full awareness.
Thank you.
