Hello and welcome to our guided meditation for today.
My name is Amy Ballantyne,
And I am very grateful that you are tuning in to this meditation for your practice.
If you are participating in this meditation in a seated position,
I invite you to place your feet flat on the floor,
Your back be fully supported or straight,
Your chin in line with the floor,
And your hands can be palms facing up,
Facing down.
Clasped.
The key is that you're comfortable.
If you are participating in this meditation lying down,
I invite you to have something underneath your head and neck and something underneath your knees,
Perhaps.
Again,
The key is that you're feeling very comfortable.
When you feel ready to do so,
I invite you to close your eyes and begin tuning in to your breath.
On your next breath in,
I invite you to lengthen the inhale for the count of four,
Three,
Two,
One.
Lengthen the exhale again for four,
Three,
Two.
Repeating that.
Lengthening that inhale for three,
Two,
One.
Lengthening the exhale for two.
Continuing to breathe in this way.
Inhale and feeling your belly rise and expand.
Exhale the belly.
Know that it is very normal as you're breathing here during this guided meditation.
If your mind begins to wander,
It's very normal.
Return to your breathing.
Focus in on that and come back to the sound of my voice.
On your next breath in,
I invite you to take your attention down to your feet.
Wiggling your toes.
Rolling your ankles.
Pointing and flexing your feet.
Relaxing your feet down.
Relaxing the calves and shins.
Releasing the knees.
Feeling that relaxation flow all the way up through the quads,
Hamstrings and glutes.
So your entire lower half is feeling very,
Very relaxed.
Bringing your attention up to your abdomen.
This relaxation flows through here,
Relaxing and releasing any tension being held.
This relaxation flows up to your chest.
Bring your shoulders open a little bit more.
Fall down and back just a little further.
Relaxation flows down your shoulders,
Down your arms,
All the way down to your fingertips.
And you see this relaxation and feel this relaxation flow into your neck.
Releasing all the muscles all the way around your neck.
Feeling that relaxation flow up to your face.
Unclenching your jaw.
Releasing your tongue and your teeth.
Relaxing all the muscles around your mouth,
Your cheeks,
Your eyes,
Your forehead and your scalp.
Feeling very,
Very relaxed.
On your next breath in,
I invite you to see a bright white light pouring out of a beautiful picture into the top of your head.
This bright white light flows all the way down,
Down your head and neck.
Igniting every cell it touches all the way down your shoulders,
Down your arms,
To your fingertips.
It ignites every cell it touches as it flows down your chest,
Down your torso,
Down your pelvis,
Down your legs,
To your feet.
And out the bottom of your feet grow the most incredible roots.
Grounding you here in this moment.
Connecting you to the earth.
Helping you to feel very safe.
Very secure.
On your next breath in,
I invite you to see a path and it is wet from the rain.
You can hear the raindrops all around.
It is very soothing.
Very soothing.
As the rain trickles down,
You are walking along the path of the umbrella,
So you can hear the drops on top of your umbrella.
But it is a soothing pattern,
A soothing beat to listen to.
Other than your footsteps along the path,
The sounds of the rain around you is quiet and calm.
Continue on down this path and are reminded,
Just as the rain is gentle in this moment.
It is so important to be gentle with yourself.
Now more than ever,
Being gentle with yourself.
Being kind to yourself.
Recognizing all of the amazing bits of you.
Moments from the past day,
The past week,
The past month,
The past year,
Where you have flourished.
Gentle with yourself is so important.
Just like a seed needs the rain and the sun,
Nourishment from the soil.
It's important that you give yourself the gentleness,
The kindness,
The patience of that little seed as well.
The centering thought for today is being gentle and kind is a gift I will give myself.
Being gentle and kind is a gift I will give myself.
I will mind the time for you as you have some quiet reflection.
Being gentle and kind is a gift I will give myself.
Here,
Walking in the rain,
You feel this beautiful flow of energy come down from above,
Warming you,
Blessing you.
And this bright white light shines into the top of your head,
Igniting all of the cells of your head and neck.
It flows all the way down your shoulders,
Down your arms,
To your fingers,
Down your torso,
Down your legs,
To your feet,
Where out the bottom of your feet grow the most incredible roots,
Grounding you,
Connecting you to the earth,
Encouraging you to be gentle.
On your next breath in,
I invite you to release all images.
On your next breath in,
To move your hands and feet coming back into your space.
And when you feel ready to do so,
Next breath in.
Thank you so much for meditating with me today.
Namaste.
