Inner Glow Up | Breathing & Meditation | 17-Mins

Join Abigail as she helps support your inner glow up. Move through grounding and centring moments before going into square breathing, body-scan and inner smile guided meditation. Close with positive affirmations and leave this practice feeling renewed and elevated from within.

Transcript

And just starting to allow the eyelids to gently close over the eyeballs as the lids soften over the eyeballs allow the micro muscles behind the eyeballs to also start to soften down creating a spacious quality behind the eyeballs and imagining everything that you've taken in through the eyes today just being integrated and maybe even released as you start to look within eyelashes relax eyebrows relax and a smoothness starts to work itself through the face now relaxing the jaw the tongue forehead all of the micro muscles throughout the face just getting the memo that it's time to release and relax and if you are seated for today's practice just allow the spine to elongate a fraction more even if you're lying down actually you could find a little bit more space between the vertebrae and then if you've created any artificial tension in doing that just soften a little I'm starting to simply connect to the breath that is here as you are noticing where you feel the breath as it comes in and goes out where's your anchor when it comes to breath awareness where do you go to with your awareness is it the nose the chest the stomach and over the series of the next few breath cycles just start to allow the breath to take up a little bit more space in the body rib cage starts to expand a little brighter with each breath in and rib cage softens a little closer into the spine with each breath out allowing the breath to travel even fuller as you inhale and release even deeper as you exhale so you're just starting to find a little bit of a more expansive and releasing breath than you would usually don't overwork it just see if you can do it without creating tension easy easy and you might even visualize as you do this a golden light in the lungs as you inhale that light grows a little bit brighter and as you exhale that light grows a little bit warmer and that light pervades through the cells of your body through the skin into the space around you and imagine that you are seated or lying down in a golden space let that golden light just soften you even more now and our breathing technique today box breath or Samasvritti in the yogic tradition we're going to be breathing to a rhythm to a count of four in and then we're going to be holding for the same count we'll be exhaling for four and then holding again I'll guide you through each step and I ask you to begin by visualizing a square four lines connected and maybe you illuminate this square with a color of your choice and now let's start at the top line of this square the top left corner to be precise and the next time that you breathe in you count to four and the next time that you want to breathe out you carry on down that line so we're just doing the in and out breath for now just to find that shape that flow and then we'll work into creating a little bit more space so in breath following each line out breath following each line just following finding that flow for now taking just one or two more loops of that square and then let it go take a clearing breath in through the nose out through the mouth take a couple of easy natural breaths before we take it into the full box breath now beautiful when you're ready inhaling top line two three four moving down you hold the breath two three four bottom line exhale two three four coming back up to the top retain the breath two three four inhale top line two three four retain move down two three four exhale move across two three four retain and suspend up to the top two three four and take yourself through that now just a couple of rounds the in the hold the out the hold and see if on the holds that you can relax not feel like you're bracing or holding on or in that peace can be actually present there in the suspension in the space between give yourself permission to ease into this practice now and find your flow just one or two more full loops around your square beautifully done returning to an easy natural breath when you come out of that and noticing as you return to your natural breath if anything has shifted since you began is it a feeling is it a way of thinking is it just in a moment did anything change and from here we're going to be integrating a body scan with an inner smile technique to support our inner glow up today so I'll take you to different parts of your body and we'll be placing a smile an image of a smile there and it could be a really gummy bright teethy smile so even just visualizing that now notice what that's doing to your inner space even maybe physically your face changes as you visualize that and we choose today to begin with our awareness in the feet left foot and right foot planting and placing an inner smile in both feet now visualizing that beautiful teethy grin in each foot and then gently allowing your awareness to drift upward through the ankles through the lower legs letting that vibration that positivity of a smile travel up through the legs until you meet the left knee and right knee and here we place that beautiful open smile in each knee from here allowing that awareness and that feeling of a smile to drift up through the legs into the hips now left hip and right hip planting that vibrant joyful grin in each hip and allowing your awareness to carry that joy up through the stomach into the chest and we choose today to place another vibrant beautiful smile in the heart space so filling up the chest with that feeling of a giggly grin you know those smiles that actually hurt your face because you're using so much to sustain it one of those smiles here in the heart and then noticing the left shoulder and right shoulder and planting a smile here allowing that joy to spread up through the throat into the face itself and maybe the mouth physically changes and lifts and lengthens as you plant a joyful inner smile here and then allowing your hands and elbows to hold smiles and then allow yourself to visualize the entire body and it almost like every single cell were holding a smile thousands of smiles alive and well in yourselves just allow yourself to marinate and meditate with that visualization for the next few moments allowing the goldness that we instilled within our bodies within the room to be present within that image to connecting to your breath and just staying with that cellular smile notice with this body scan and visualization practice if anything shifted within notice the quality of your inner world right now and then gently allow your awareness to be placed in the center of you wherever you perceive your center to be allow these affirmations to pour through you like a waterfall and after each affirmation today I'll leave a space for you to repeat for yourself otherwise just let yourself bathe in that sentiment I am worthy of unbound joy I am worthy of unbound joy I allow confidence and positivity to be present now I allow confidence and positivity to be present now I take time to nurture my inner light I take time to nurture my inner light and with that image of your inner light glowing now bring to mind one thing or person or experience that you are so grateful for today be clear on it why are you grateful for them or it let that gratitude spiral and swirl within you until you feel it in your body and your heart not only thinking it in your mind and start to deepen the breath here and now once again intentionally letting go of anything else that you need to release before we wind up our practice letting the breath be a little fuller once again and when you're ready you can blink the eyes open and come back into the space