Hello and welcome to your ease and peace meditation.
My name is Kim and in this practice we'll start the first half seated and the second half there will be a chance to lie down.
In this meditation I'll be guiding you through a visualization practice and also allowing space at the end for your own unguided meditation time.
If at any point you would like to open your eyes,
Find a different comfortable seated position or position lying down,
You're absolutely welcome to.
Meditation is a muscle and the more that we practice,
The more that we practice coming into the present moment,
The more that we're able to find access to that sense of peace and ease throughout our day.
We'll start by finding a seated position where your spine is long and the body relaxed.
Start to take a deep breath in and on the exhale soften your gaze,
Maybe close your eyes.
As I guide you through this meditation,
Trust in the beauty of your individual journey.
You are in complete control,
Creating your own unique experience.
You can always bring your attention back to your breath or your surroundings.
I invite you to bring your awareness from the top of your head down into your heart space.
Grow long through the spine.
Soften your shoulders,
Your jaw,
Your eyebrows,
Your face.
I invite you to bring to mind a favorite food,
A favorite color,
A favorite smell,
A favorite sound.
You are safe in this moment to just be pressing pause on the world,
Letting your thoughts arrive and leave,
Setting an intention to unhook from whatever moves into your consciousness,
Giving your attention to this moment,
Finding stillness.
Let's take a deep inhale through the nose and then let it go,
Relax.
And now you find yourself outside in an open field.
You feel the gentle warmth of the Sun on your skin.
There's a light breeze on your face.
You might hear birds far away,
The sound of running water in the distance.
You begin to notice you are standing on a dirt road and it feels familiar to you.
You begin walking down this path,
Feeling the ground beneath your feet.
The dirt path becomes gravel and you make your way to the bottom of a small hill.
The path becomes stone steps and you see a beautiful building at the top of the steps.
This building is your quiet sanctuary.
It's a space where you can always find peace,
Where you can always find ease.
What is your sanctuary made out of?
What shape is it?
What materials,
Textures,
Colors?
You take a moment to observe from the outside.
You reach the door and pause for a moment.
A smile comes across your face.
What does the door look like?
You reach out your hand,
Clasp the handle to the door and enter your sanctuary.
What do you see,
Hear,
Smell?
You notice that there is a place here where you can rest.
It is the softest and most comfortable place you have ever seen.
If you would like to sit,
See yourself sitting in the position you are in.
Otherwise,
Start to send your legs out long and slowly roll all the way onto your back.
We're going to move through a short breath practice three times.
You're always welcome to return to your normal breath at any time.
We're going to take a big inhale for a count of two,
And then a total of nine times.
Start to release the air from your lungs.
Big inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Return to normal breath.
Let it go.
Can you let go just a little bit more?
Let's get ready for our second round.
Release the air from the lungs.
Big inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale.
Exhale.
Inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Return to normal breath.
Let it go.
Can you sink a little bit deeper?
Preparing for our final round.
Releasing the air from the lungs.
Big inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Inhale.
Exhale.
Inhale,
Two.
Exhale,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
And return to normal breath.
Let it go.
There is nothing to do,
Nowhere to be.
For the next little while,
Allow yourself to feel free from any pressure,
Responsibilities,
It's safe to be here with yourself in this moment.
Sink into this feeling of ease and peace.
With each inhale,
Inwardly saying,
Peace.
And with each exhale,
Inwardly saying,
Ease.
When it's time,
I will guide you back.
Take a moment to acknowledge that this is your sanctuary where you can always return anytime.
Begin to return your awareness back to your body,
Back to your space.
Take a moment to find some gentle movement in your fingers,
Toes,
Wrists,
Ankles.
If you're lying down,
Rolling onto one side with the knees bent,
Resting head on bicep,
Keeping the eyes closed,
Pressing yourself up to a seated position.
Take a few clearing breaths in through the nose and out.
I invite you to bring your hands to heart,
Giving yourself a moment of gratitude for yourself and your practice.
Let's take one breath together.
Deep inhale through the nose and sigh it out.
Whenever you feel complete,
You can open your eyes.
