Welcome to today's guided mindfulness meditation.
Finding yourself a comfortable place in which to sit or lie down.
Making any final adjustments as you close down your eyes taking a moment to acknowledge yourself for showing up for today's practice.
Taking a moment to acknowledge that the next 15 or so minutes is for you.
This is your time.
Take a long slow deep breath in.
Hold it for a moment and then slowly exhale.
Allowing any tension to melt away as you gradually relax more and more deeply with each breath.
Take another long slow deep breath in.
Hold it and then exhale.
Emptying your lungs completely with your out breath.
Take a third deep breath in and in your own time holding it for a moment and then letting it go.
Already you are beginning to drift into a state of deep relaxation.
Continue to breathe slowly and gently.
Relax.
Bring your awareness to the top of your head.
Sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Let the muscles in your forehead and temples relax.
Allow your eyes to relax.
Let your cheeks and jaw soften and let go of any tension.
Allow this peaceful feeling to flow down your neck and deep into the muscles of your shoulders soothing and releasing them.
Breathe.
Allow this peaceful feeling to flow through your arms relaxing and soothing all the way through the tips of your fingers.
As your body relaxes your mind relaxes.
Your thoughts become weightless like wisps of clouds on the breeze.
Now the peaceful sensation flows through your chest and your stomach.
Feel how this area gently rises and falls as you breathe.
Slowly and deeply soothing and relaxing.
Give your attention to your back and feel this relaxing sensation flow all the way down your spine.
This peaceful feeling now flows through your lower body relaxing your glutes,
The back of your thighs and the front of your thighs.
Feel these large strong muscles becoming loose and relaxed.
The soothing feeling flows down through your knees and into your calves as your ankles relax and now your feet relax.
Your entire body is soft,
Calm and relaxed.
Now it's time to leave the external world behind and go on an inner journey.
Journey of letting go and embracing autumn.
Visualize a scene from nature during autumn.
Notice the reds,
The browns,
The darker hues of green and the yellows of the terrain around you.
You can feel the cool breeze that is blowing and the dryness of the brush and the branches and the earth.
Now imagine that your body and your breath and your emotions and your mind are an extension of nature.
Perhaps you can visualize yourself as a tall tree or the mist rising off a lake at dawn.
Perhaps you're basking in the late afternoon sunset.
Notice that you're about to embark on a time of inward settling.
As you prepare to rest and prepare for the budding of a new you after the winter,
Dare yourself to dream of the person you would like to be,
The activities you want to do,
The environment in which you thrive most and the lifestyle you will want to have when you wake up from your space of deep rest.
Allow your imagination to run wild and allow yourself to see what you would see,
To hear what you would hear and to feel what you would feel if your dreams came true.
Notice an area of your life where there may be some heaviness,
A burden or an unnecessary load.
Maybe it's rooted in physical belongings like the accumulation of furniture,
Clothing,
Trinkets.
Perhaps your baggage is in within your intimate relationships,
Your career or your health and fitness or your family.
Allow yourself to see wherever there is an over accumulation of physical stuff,
Emotional upset,
Mental challenges or spiritual disconnect.
Reconnect now with your dream of what your life could look like,
Feel like and sound like once you are free of the burdensome weight that you have been carrying.
What would you be doing then that is different from how you are living now?
How would your relationships begin to thrive?
How would your energy levels and mental clarity be propelling you towards your goals?
Create an internal representation,
A visual image,
A feeling or a sound of how you,
Your life and your surroundings could be different.
As you bask in your picture of how things could be,
Ask yourself what qualities you would need to embrace to be the type of person who could powerfully catapult yourself from beneath the weight of what you now carry to the new you that eagerly awaits.
Do you need to have more compassion towards yourself or others?
Do you need to listen more attentively without the need to fix things or justify your position?
Do you need to have more compassion towards yourself or others?
Do you need to listen more attentively without the need to fix things or justify your position?
Do you need to cultivate more strength so that you can set and maintain boundaries?
Do you need to be more honest and find a loving yet direct way to speak your truth?
What characteristics would be most beneficial to acquire so that you can begin to take your very next steps?
Now envisioning the traits or characteristics that are empowering you to create the change,
Ask yourself what steps do I need to take to feel inspired and motivated to charge powerfully forward?
What emotions,
Beliefs or behaviors do I need to let go of so that I can stop being a victim and become the person I am meant to be?
Ask your heart for guidance rather than your intellect and allow yourself to hear what practice you need to cultivate,
What action you need to take to prune your inner outer world to a clear path for your next journey.
Taking stock and mental notes of anything that's coming to you through this guided meditation,
Be prepared to write what you need to do down.
Gently bringing some light movement into your wrists,
Your fingers,
Your toes and your ankles and gently inviting a stretch into your body.
As you acknowledge yourself for showing up for today's practice and opening your eyes to return to the day and the season ahead,
Energized and revitalized.
