Gentle Refreshing Energy Meditation

This gently energizing meditation is refreshing for any time of the day - to get your day started, or to begin your wind down at the end of the day, assisting you to leave behind anything that is not yours to carry. You will learn to use an anchor as part of an Effortless Meditation, firstly with your breath then with an optional mantra.

Atmospheric Landscape for Meditation Relaxation and Yoga by Muyo5438 License: Attribution 4.0

Transcript

Welcome,

My name's Yvonne,

And I'll be guiding you through the gentle,

Refreshing energy meditation today.

Taking a moment to switch your devices to silent,

Relaxing into a comfortable position with your back supported,

Allowing your head to be unsupported,

Knowing you can adjust your position at any time during our time together.

Just take a moment to really acknowledge this effort that you've made to carve out this time for yourself,

And take stock of how you're feeling at this moment.

Just noticing it,

Becoming aware of it,

Not trying to change it or label it in any way.

This time now is just for you,

There's nothing on your to-do list at this moment other than being right here.

And now gently floating your eyes closed if that feels right for you.

Let's begin by nestling into our space with some invigorating breath work,

Using a technique called Sun Breath.

Gently deepening your breaths now,

Just slightly longer on each inhale and each exhale,

Fully arriving in this present moment,

Exactly where you are.

Bringing to mind a really bright warm sun above you,

Radiating energy and golden light.

Inhaling deeply through your nose,

Imagine drawing this radiant sun's energy into your body,

Filling your lungs and spreading warmth and golden light throughout your entire being.

Hold the breath for a moment,

Noticing even the slightest feeling of energy and vitality.

Letting go,

Exhaling slowly through your mouth or your nose,

With a sigh if that feels right for you,

Releasing even the tiniest bit of tension or fatigue.

Inhaling again deeply through your nose,

Again imagining this glorious sun's energy filling your soul with warmth and golden light and holding that breath at the top.

And gently letting that go through your mouth or nose,

Releasing it and choosing to also release anything that's not yours to carry,

Any tensions,

Emotions,

Energies or worries that you'd really like to let go of.

Continuing on your own for a few minutes with these deep inhales and exhales,

Focusing on that visualization of the sun's energy,

Entering your body with each breath in and releasing any stagnant energy you have no use for,

Any tension with each exhale.

As you continue you may notice thoughts popping up,

Or sounds or even physical sensations,

They are all an expected part of your meditation.

Anytime you notice you've drifted away,

Gently and effortlessly returning your awareness to your anchor,

Which happens to be your breath and that golden sun right now.

Allowing the warmth and the light to invigorate your body and your mind,

Promoting that sense of vitality,

Wellbeing and alertness.

Gently returning your breath to its natural rhythm and releasing your image of the sun.

I invite you now to spend a few moments with me in an open awareness practice which helps to promote a feeling of being present and grounded and in the moment.

Beginning with the sounds you can hear that perhaps you hadn't noticed before,

Bringing your awareness to any sounds around you in the near or far distance,

Just noticing them,

No need to judge them,

Label them or wish for them to be any different than exactly what they are,

Just noticing them.

Drawing your awareness to physical sensations now,

How does your clothing feel on your body?

How do your legs feel on the surface beneath them?

How does the air feel on your skin?

Bringing an awareness to any physical sensations,

Just noticing them.

Shifting now to your sense of smell,

What do you smell in the air around you?

Resting your awareness on any scents or any smells you can detect.

Practicing this open awareness of sensations can really assist any time you want to feel more grounded and want to come back to the present moment.

Come back to now whenever you're feeling a little unsettled.

Resting your awareness now on all three of these senses at the same time,

Sounds,

Physical sensations and smell,

Noticing yourself becoming aware of these as a whole.

Gently releasing your awareness of the senses with a deep cleansing breath in.

Keeping your eyes closed,

Returning your breath to its natural rhythm if you haven't already,

Just allowing it to be in the background as usual.

Scanning your body now with your mind,

Releasing another little slice of any tension that you might discover in the process.

Beginning at the belly,

At your navel,

As you breathe in,

Noticing how your belly feels,

Bringing an awareness to any sensations there and noticing how your belly feels.

If it feels any different as you exhale,

Feeling free to put your hand there if you like and noticing the rising and falling with your breathing.

Moving up now to your chest,

Allowing your breath to fill your entire ribcage side to side,

Front to back,

Breathing into your back and noticing how that feels.

Becoming aware of the different sensations while breathing out and back in.

Continuing with a few more breaths,

Noticing how your chest feels.

Becoming aware now of your neck and the back of your head,

How do they feel?

Just noticing any sensations there and whether those feelings change as you breathe in and out.

Drawing your awareness now to your face and the multitude of muscles there,

Raising your eyebrows and dropping them to settle and relax them,

Ensuring your eyelids are relaxed and effortlessly closed.

Noticing the cool air coming into your nostrils and the warm air coming out.

Noticing your tongue resting inside your mouth gently and your lips gently touching,

Not pressed with any kind of effort.

Breathing in and out,

And noticing any differences in sensations as you do.

Relaxing your jaw and continuing to breathe in and breathe out.

Taking this moment now to return your awareness to any part of your body you're drawn to now,

Noticing how that part feels and becoming aware of any change in feeling as you breathe in and out.

Releasing the awareness of your body now with a big long cleansing deep breath in and out.

I invite you now to rest your awareness on a mantra as your anchor.

If you prefer you can continue to use your breath as your anchor as we did at the beginning of our practice.

Today I suggest we use the mantra So Hum unless you have your own mantra to use already.

Repeating your own mantra or So Hum silently in our mind over and over and over during the meditation.

The meaning of this particular mantra is So which means I and Hum which means that.

Together meaning I am that,

I am one with the universe.

Meditating with this mantra can cultivate a sense of peace and happiness and harmony.

Some like to inhale during the So part and exhale during the Hum part.

You might like to try that.

However you do it,

However the mantra changes in your mind while you're silently repeating it over and over and over is okay.

Whether it's in rhythm with your breath or not,

Anything goes.

It may speed up,

Slow down,

It may become louder or quieter.

You may find yourself drifting away from your anchor whether that's your mantra or your breath to thoughts,

Sounds,

Feelings,

Physical sensations and that's all okay.

It's in fact to be expected and it's all part of the process.

The moment you notice you've floated away just float gently and effortlessly back to your anchor.

I'll manage the time and when you hear me ring the three chimes just continue to sit comfortably.

So let's begin silently repeating So Hum in your mind.

So Hum,

So Hum,

So Hum,

So Hum,

So Hum,

So Hum.

Letting go of your breath or mantra now,

Releasing that as your anchor and simply resting for the last few minutes while you continue to allow the effects of the meditation to slowly sink in.

You may choose to stay exactly as you are or feel free to recline into a more comfortable position.

There's nothing to do here but relax.

I'll tell you when it's time.

Taking a few deep cleansing breaths now in and out as you come back into your space.

Gently wiggling your toes and your fingers tuning in to any part of your body that's calling for a stretch.

Slowly stretching and bringing an awareness to how your body is feeling right now.

When you're ready gently floating your eyes open becoming accustomed to the space that you're in and I invite you to bring your hand to your spiritual heart center now in the middle of your chest feeling its warmth against your skin.

Silently thanking yourself for this precious gift of time carved out of your day and remembering you can use this technique of bringing your hand to your spiritual heart center.

Anytime throughout the day you're feeling unsettled you need to be a bit more grounded.

I really look forward to having you join me again for our next practice.

Go gently.