Guided release meditation,
Letting go and restoring flow.
Find a comfortable position,
Either seated with your spine tall or lying down.
Gently close your eyes and take a slow deep breath in through your nose,
Filling your lungs completely and a big exhale through your mouth,
Letting go of any tension in your body.
Take another deep inhale and as you exhale through your nose this time,
Allow your shoulders,
Your jaw,
Your hands to soften.
Let your body sink into the surface beneath you.
This is your time,
Your safe,
Calm time just for you.
Bring your attention back to your breath and notice its natural rhythm without trying to change it.
With every inhale,
Imagine drawing in calm,
Light energy and with every exhale,
Imagine releasing tension,
Stress and anything you no longer need.
Scan your body from head to toe.
Notice any areas of tightness,
Discomfort or holding.
Don't judge,
Simply observe.
And with every exhale,
Invite those areas to soften and release.
Let the tension melt like ice under the warm sun.
Now,
Imagine a gentle stream of light above your head,
Soft and radiant.
And with each inhale,
Allow it to pour down into the crown of your head,
Filling your mind with clarity and calm.
As this light then moves through your body,
It gently loosens anything heavy,
Stagnant or uncomfortable.
Picture this energy moving down your neck,
Your shoulders,
Your chest,
Your arms and hands.
Feel it dissolving tension,
Worries or any held emotions.
Now let it flow through your torso,
Your hips,
Your legs and your feet,
Carrying away any stress,
Any fatigue.
Visualize this released energy leaving your body as a glowing mist,
Flowing into the earth,
Being transformed into neutral,
Peaceful energy.
Feel lighter,
Freer and more spacious with every exhale.
And then bring your awareness to your mind and emotions.
What thoughts,
Memories or patterns feel heavy or stuck?
Visualize placing them on a gentle river or cloud,
And watch as the current carries them away effortlessly,
Without force or judgment.
Repeat silently to yourself,
I release what no longer serves me.
I let go of tension,
Worry and fear.
I am free to flow.
As you continue,
Notice your body softening further,
Your mind becoming clear and a sense of spaciousness expanding within you.
Let go of expectations,
Let go of outcomes,
Simply allow yourself to release.
And now imagine roots growing from the soles of your feet deep into the earth.
Feel the stability,
The nourishment and support coming up from the earth back into your body.
This energy fills every cell,
Restoring balance and vitality.
Sense your breath flowing in harmony with this energy.
As you inhale,
Draw up strength,
Calm and clarity.
And as you exhale,
Release anything still lingering that no longer serves your higher good.
Continue to imagine those roots growing from the soles of your feet deep into the earth,
Feeling that stability and then feel the support coming up from the earth into your body,
Feeling every cell.
Inhale and draw up the strength,
Exhale and release anything that no longer serves your highest good.
And then visualize a gentle golden light circulating through your body,
Harmonizing your energy,
Balancing your emotions and revitalizing your mind and spirit.
This is your flow,
Your chi,
Your inner harmony.
Take a moment now to invite inside guidance or intention.
Ask yourself gently,
What do I need to release completely?
What do I wish to invite into my life?
Visualize your intentions clearly,
Feeling them as if they already exist.
Imagine your body,
Mind and spirit fully aligned with these intentions.
Allow gratitude,
Peace and clarity to fill your being.
Take several breaths here,
Feeling light,
Calm and centered.
And then when you are ready,
Bring your awareness slowly back to the room.
Feel the surface beneath you,
Wriggle your fingers and your toes gently.
Take a deep inhale and as you exhale,
Open your eyes.
Notice the difference in your body and mind.
Feeling lighter,
Freer and more spacious.
And then carry this sense of release and calm with you into the rest of the day.
