In this busy world of demands and expectations.
It is so easy to fall into repeating patterns of boom and bust.
Patterns of overexertion may be followed by a resulting need to withdraw.
You may pack your days so full to the brim in the available windows of energy and time.
To then leave yourself depleted.
From accumulative exertion.
Perhaps there has been a significant change to your health.
Or sustained stress from a life event.
And this has shifted your baseline energy.
You may find yourself returning again and again.
To a space of contraction and recovery.
Over time.
This can affect your overall vitality.
Your emotional equilibrium.
And your quality of life.
Our body and our mind are often left crying out for equalizing and effective rest.
To restore balance to our output.
For this is where recovery truly takes place.
Ideally,
We want to be drip feeding our cells recovery all of the time from our reserves.
So our energy is not swinging wildly like a pendulum.
Rather it is gently oscillating.
Responding.
Adjusting.
And regulating in each moment.
It is important that we always have something left in our energy banks.
Not only for the consumption of our day-to-day living.
But also for the unknown.
And the yet to come.
Energy ever available.
For the dreams.
And the dreaming.
And if we gradually build up these supplies of energy.
Like always having fuel in the tank of our car.
We can begin to move beyond the mundane.
And into a space of expansion.
We can lengthen.
And strengthen our journey.
And experience the joys and freedom.
Of living in our own natural potency.
But this is a journey.
And many of us need time to build up this resilience slowly so it is sustainable and stable.
And we build this resilience through becoming more aware of our body's signals to the support that it needs.
Through gentle and restorative breaths.
Through the healing of old wounds.
And through the formation of new neural connections.
This meditation practice works with four levels of care.
To help us move from cycles of boom and bust.
To a more gentle,
Natural way.
And mindful rhythm of expansion and contraction.
Body awareness.
Effective rest.
Soul healing.
And brain retraining.
When practiced regularly.
As part of your energy care routine.
This practice can have a cumulative effect.
Helping to stabilize your baseline.
Reduce crashes.
And support long-term balance in the nervous system.
In this moment.
You have taken time.
To find some much needed stillness.
To rest.
Recharge.
And reset.
By giving yourself this time.
You are gently adding a little fuel back into your tank.
Take a moment to acknowledge this choice.
These small,
Quiet decisions are important.
And they are often lost or forgotten within the pressures and expectations of everyday life.
But they matter.
In fact.
They are vital.
It is by becoming conscious of the gifts we give ourselves in this way.
The ones we truly need.
That we can create space for habitual patterns of restorative self-care going forward.
So just laying yourself down on your back.
With your arms laid to your sides.
Palms facing upwards.
Legs slightly parted.
As we begin to welcome your body.
And your breath.
Into this safe space.
Of fully guided and supportive practice.
Maybe placing a pillow or a bolster under your knees.
To bring support to the lower back.
Maybe a pillow under your head.
For extra comfort.
Perhaps placing a blanket over your body.
And tucking it gently under your feet.
Whatever you can do in this moment.
To be warm.
Supported.
And comfortable.
Throughout our time here.
For now,
Nothing else matters.
And if it continues to feel right.
Then this time is all yours.
Now allowing yourself.
To sink gently into your bed,
Your sofa.
Or the ground that you are lying on.
Thoughts may travel in.
And this is okay.
This is normal.
As easily as they travel in.
You can let them travel out again.
They can simply drift away.
Upon the wake of these words Noticing if you can allow yourself to get even one percent more comfortable now.
As you sink deeper into your nest.
Feeling how the support beneath you holds you.
Like a bed of soft,
Green moss.
Closing your eyes now.
And letting yourself drift gently away on the melody of these words.
You do not need to effort.
You do not need to try.
Just trust.
That you have arrived here.
In just the right place.
At just the right time.
Fully.
And completely.
Sinking deeper now.
Noticing how the rhythm of your breath is starting to slow.
You may notice that your breath is moving to a space lower in your body.
And as the breath begins to nest itself into the space that feels most natural for you.
You can allow it to just be.
Your breath knows what it needs to do.
It doesn't need to flow in a certain way.
It doesn't need to have a particular quality.
You can simply allow it to respond naturally.
To this gentle.
Calm.
And easeful space.
Of rest.
Relaxation.
And restoration.
Remember.
This time is all yours.
Feeling yourself sinking deeper now.
As you begin to let go.
Sinking deeper.
Deeper.
Deeper.
You are lying.
In a grassy clearing of a lush green woodland.
Beneath the newly born rays of the early summer sun.
The sunlight gently reaches down.
Touching your skin with a soft brush.
Tender and welcomed warmth.
Above you.
The canopy of trees watches over you like the great mother herself.
While she opens the grassy glade.
So you may receive the healing sunlight.
She holds you.
Softly.
Within a circle of trees.
With her leafy crown above you.
And her network of interweaved arm-like roots below you.
The encircling mother energy.
Holds you safely.
Like a container.
Bringing your full awareness to your body.
As you lay comfortably upon the grass.
The rays of sunshine breaking through the leafy canopy.
To warm your skin.
All you need to do.
Is breathe.
And just be.
You are invited.
To follow these words.
As the directions are called in.
To open sacred space.
This will help to ground the body.
Center the mind.
And align the spirit.
In this visualization.
The directions are called.
Through the circle of mother trees.
Standing in the east.
Her strong tree trunks of intuition,
Regeneration and renewal.
Call forth the energy to stand tall.
And unwavering in the divine breeze.
Standing in the south.
Her enduring tree trunks of vitality.
Wisdom and devotion.
Support personal transformation.
And the evolution of the soul.
Standing in the West.
Our protective tree trunks of all that has gone before.
And all that is to come sustains the source of all life.
Standing in the north.
Her deeply rooted tree trunks of stillness,
Connection and resilience.
Support the body's sublime anchoring to this mighty earth.
Through closed eyelids.
You just know.
That the sky that blankets your above.
Is blue.
Just Blue.
A deeply saturated hue.
Of blue.
And as the soft bed of thick green mossy grass holds the shape and weight of your body.
You let it take all of you.
You release all the tension and hold in your body.
And you gift it to the mossy mattress beneath.
As the gentle summer breeze caresses your eyelids.
You respond.
By releasing any tension held here.
Releasing all the tiny muscles.
And any expression held around the eyes.
You release the muscles around your temples.
You release any tension at all.
Within the beautiful landscape of your cheeks.
Your cheekbones.
And your nose.
Your eyebrows and forehead naturally soften.
As relief whispers across your face.
As you feel the moss.
As a pillow around your hair and your head.
You allow your scalp and your follicles to soften.
You release all tension here.
You ask the right hemisphere of your brain to let go.
And like a muscle.
You feel as it releases its grip.
You ask the left hemisphere of your brain to let go.
And like a muscle.
You feel as it releases its grip.
Bringing your attention to your breathing now.
Notice as the air travels in through the nose.
How you feel a coolness to this new air.
And there is a warmth to the air moving out.
Warm from being inside.
You release all tension held in your mouth,
Your jaw,
Your tongue,
Your gums,
Your teeth.
The muscles along the sides of your neck.
Begin to relax now.
As your jaw gently softens and opens.
You feel as this whole area.
Loosens.
And lengthens.
Welcoming a small pause at the top of the next in-breath.
And release a long silent ah.
On the out breath.
Breathing in.
.
.
With a pause at the top Releasing a long silent ah.
And just repeating this twice more in your own time.
With a pause at the top.
And out.
Riding the length of the out-breath.
Bringing your awareness now.
To the base of your skull.
Where the back of your head meets the neck.
Allowing the muscles around the brainstem.
To loosen.
And release.
And as you soften here.
.
.
You may begin to feel a small space opening.
As you let go of all tightness around the brainstem.
Any tension held here.
Worry.
Strain.
Doubt.
Can begin to simply drain away.
As though it was slowly pouring out through an open mouth.
Welcoming now a long gentle sigh out to carry away all that is no longer needed.
Your breath in,
Fresh and clear.
Your sigh out to release.
A wave of breath drawing in.
And releasing with a sigh.
Observing the tidal flow.
Of this sacred breath.
For just a few moments more.
The light.
Of your higher self.
Is close now.
It floats just above you.
Bringing warmth.
Clarity.
And peace.
Visualising this soft light.
Hovering gently above the crown of your head.
And with each breath.
You invite the light of your higher self.
To move in through the crown.
Breathing in the light.
Breathing in the wisdom.
With your exhale this wisdom expands into every fiber of your body and mind.
Each inhale your higher self infuses.
And each exhale the light of your higher self spreads throughout your body.
Breathing in to infuse.
Breathing out to expand.
Breathing in to infuse.
Breathing out to expand.
And just returning to your natural breath.
You notice how your gently cushioned shoulders start to soften outwards.
Like wings unfurling.
They lay themselves open upon the earth.
And as your shoulders drop back and down.
As space opens up within the chest.
And as your chest gently opens.
Your heart center expands.
With each beautiful breath you take.
You are making space for your lungs to breathe more freely.
More expansively.
More naturally.
You are making room for your heart to receive more understanding.
More compassion.
More love.
As you.
Just.
Breathe.
I invite you.
To take your focus down your arms.
To your elbows to your wrists and down to your hands.
And now gently lifting your hands.
And bringing them to rest upon your heart center.
In the centre of your chest.
Taking a moment now.
To just settle here.
Feeling into this new space.
Now directing your breath.
Into the space where your palms rest against your chest.
And breathing here.
And out.
Of your sacred heart.
Noticing the subtle rise and fall beneath your hands As the breath flows like waves along the shore of your heart.
Your body has.
An innate healing intelligence.
Every human and every living system on this planet.
Carries this natural healing wisdom within.
With the support of your higher self.
You may gently start to welcome your own potential.
For self-healing.
Allowing yourself to become aware of your hands.
Letting them serve as a conduit for life force healing energy.
As you softly affirm the words.
Healing.
Hands on your head.
Simply noticing any sensations.
That may arise.
And allowing the healing energy to flow where it is needed.
This does not need to look or feel a certain way.
You may notice tingling in your palms.
Or a subtle shift in temperature here.
Whether you feel anything or not.
I invite you to trust in the process.
Trust in the flow.
Trust in the body's natural ability to respond to healing touch.
Trust in your hands as sacred vessels for the flow of energy.
It is healing.
That is love.
Simply continuing to breathe here.
Into and out of the heart centre.
Noticing the subtle rise and fall of each breath.
Finding your own easy rhythm.
Your body's intelligence.
Remembers how to do this healing work.
Allowing your attention to move naturally around your body now.
Trusting that wherever your focus shifts is just right.
There is nothing you need to question.
There is nothing you need to work out or understand.
You may find that your attention stays with the hands.
Stays with the breath.
All is welcome.
Is just as it needs to be.
I'll give you a few moments to rest with this.
And gently returning to my voice.
With the next inhale.
Feel as the breath rises from the heart to the centre of the brow.
And breathing out allowing that breath to flow back down to the heart.
Breathing in,
Rising from heart to brow.
Breathing out returning to the heart.
Inhale heart to brow.
Exhale,
Brow to heart.
Inhale heart to brow.
Keeping a natural comfortable rhythm.
Gently feeling the energy rise as you breathe in.
And soften back down to the heart as you breathe out.
Staying with this flow.
For a few more cycles of breath in your own time.
When you feel ready.
Just returning to your normal breath.
And maybe taking a moment to notice.
With gentle curiosity.
Any sensations you may feel in your body.
Now bringing your attention to the base of the skull.
Imagining a warm golden orb.
Of healing light.
Forming around the top vertebra.
This light softly enveloping this space.
Its rich golden glow.
Carrying a gentle healing energy.
And as this glowing orb.
Move slowly down your spine.
It surrounds each vertebra in turn.
Pausing softly at every disc.
Releasing tension here.
Restoring alignment.
And opening up space.
Just observing now as the light gently descends.
One.
By one.
By one.
Bringing calm.
Bringing balance.
Bringing restoration to your spine.
As the golden light works its way down.
It reaches your coccyx.
At the base of the spine.
Becoming aware now.
Of how it softly surrounds your tailbone.
Infusing it with a rich and radiant warmth.
Visualizing this light as it gently expands outward with each breath you take.
And as this warm golden light.
Begins to cradle your hips and your pelvis.
They gently soften.
And open.
Supported and encouraged by its soothing presence.
You release the weight of this area to the mossy mattress beneath you.
Now gently noticing.
Where the backs of your legs.
Touch against the surface that you are lying on.
And becoming aware.
Of how your clothing or the blankets.
Rests against the front of your legs.
Allowing the backs of your knees and the fronts of your knees to let go of any hold All tension held in the muscles of your thighs and your calves just melting away.
You may find that your feet drop slightly to the sides.
As the muscles in your legs deactivate.
Your ankles,
Your feet And your toes relax now.
Bringing your attention gently to your toes.
Imagine a tiny point of white light.
Glowing like a pearl.
Appearing at the top of each big toe.
Follow this light.
As it slowly moves across to the top of your second toes.
Then across to your third toes.
Moving gently to your fourth toes.
And finally to the tops of your small toes.
Bringing your awareness to your whole body now.
Breathing in one full expansive breath,
Feeling the tummy,
Feeling the lungs.
And with the out breath surrender your entire body to this welcoming earth.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
.
.
Breathing out.
A lighter,
More fluid part of you.
Gently starts to lift up and out from your body.
As it rises.
It slowly turns.
And like a mirror.
You find yourself looking back down.
On your own physical body.
Resting below.
You observe yourself.
For a few quiet moments here.
And what you notice.
Is that your body is completely at rest.
Peace.
A soft smile comes to your lips.
As you willingly and gently return.
Dropping back down.
Re-merging.
And infusing back into your deeply resting form.
You are whole.
And at one with yourself.
In your imaginings.
You are lying at peace.
On the grassy glade of the woodland floor.
The mother tree surrounding you in their safe embrace.
And your eyelids begin to flicker.
As the once constant sunlight.
Now seems to be playing upon your eyelids.
The summer sun's golden rays.
Now appear to be emanating.
A more crystalline light.
This changing light now appearing brighter.
Waiter.
More potent.
More supply.
Yet it is still soft upon the flickering eyelids.
This new light.
You just know.
To be deeply healing.
It has an unmistakably divine quality to it.
You close your eyes again.
Allowing the light to grow in presence.
And potency.
And power around you.
The light travelling inward.
From above as below.
Meets at the point where you are.
Creating one solid beam of white light.
With you.
At its core.
Somehow.
You know that you have always known this light.
That it is infinite.
Somehow.
You know.
That this light has always known you.
For you.
Are infinite.
Everything is here.
In this vertical pillar of infinite light.
All things.
And all things here.
Have remembered.
For them.
Ah.
All things are as one.
And so,
Really.
.
.
There is nothing here.
Open up.
It feels like you have come home.
It feels simple.
Yet deeply profound.
That you have always been eternally known.
And unquestionably seen.
At every level of your being.
Like you have always been loved.
Divinely health.
And fully supported.
At every level of your being.
You are entirely free.
And holy.
Present.
You all help.
There is nothing but now.
There is nothing but light.
There is nothing but love.
And you.
Are all of these things.
You are now.
You are light.
You.
Ah love.
A deeply profound knowing.
That you are always held by love.
Infuses into every fiber of your being.
You are opening up to a deeper Remembering.
You are coming.
Home.
Be with this.
The divine pillar of light.
And your higher self.
Are within your every breath.
As they breathe with you.
Because they are you.
And as you gently bring your focus back to that breath.
You may notice that it has dropped deeply into your body.
You may notice.
That this breath starts to lift.
And lighten now.
For having been observed by you.
I invite you.
To lengthen that breath.
Just a little more.
A fuller breath in.
Being carried up the length of the body.
And a longer slower out-breath traveling down the length of the body.
Once more with the full breath in.
And up to the crown at the top of your head.
And a long slow breath out and down to your toes.
In and up to the crown.
Out and down to the toes.
I invite you to greet this now conscious breath.
With a mentally repeated powerful mantra.
A mantra that will bring you centering.
Grounding.
And an integration of the beautiful work that you have done here.
A mantra that will attract more of this frequency to you in the coming days and nights.
Through using your inner voice.
Upon every four of the breath.
You can silently repeat the chant.
Namah Shivaya.
On the in-breath allowing a full breath to travel up the body.
On the out-breath.
Om Namah Shivaya.
Travelling down.
In-breath observing as the breath travels up the body.
And the out-breath Om Namah Shivaya as the energy travels down.
In as the breath rises.
And out and down.
Om Namah Shivaya.
I will let you continue now in your own rhythm.
Alongside the out-breath mantra Om Namah Shivaya.
You can continue this prana mantra practice for as long as you like.
Even allowing it to carry you gently into sleep.
Or when the moment feels right.
You can release the mantra and simply return your awareness to your body in the here and now.
Just knowing that when you are ready to open your eyes,
You will return.
Feeling rooted.
Recharged.
And ready to continue with your day.
And through it all.
Remember.
That you are always held.
In the light.
Of divine.
Om Namah Shivaya.
