Hello and welcome to our guided meditation today.
My name is Amy Valentine,
And I am honored to be a part of your meditation journey.
I invite you that if you are a beginner in meditation,
This is a great option to begin this practice and continue to grow in your habit of giving yourself time and space to reduce your stress and overwhelm,
Anxiety,
All of those challenges that we,
Many of us face.
So if you are practicing this meditation in a seated position,
I invite you to have your feet flat on the floor,
Your back fully supported,
Your chin in line with the floor,
And your hands can be palms facing up or down.
They can be clasped,
The keys that you are comfortable.
If you are participating in this meditation lying down with your body fully supported,
Something underneath your head and neck,
And perhaps your knees.
The goal again is that you're feeling relaxed and comfortable.
I invite you when you feel ready to do so,
To close your eyes and begin tuning in to your breathing.
On your next breath in,
I invite you to lengthen that inhale,
Seeing that breath move into your body,
And lengthen the exhale.
On your next inhale,
Extending it to the count of five,
And extending the exhale to the count of five.
On your next inhale,
Seeing in your mind's eye that breath moving into your body,
Your tummy rising,
And on the exhale,
Seeing that breath leave your body,
Tummy.
On your next breath in,
I invite you to take your attention down to your toes,
Releasing and relaxing.
Feeling that energy come up through the floor,
Relaxing all the muscles of your feet,
Your ankles,
Relaxing your shins and your calves,
Unlocking your knees.
Feeling that relaxation flow up your quadriceps,
Hamstrings,
Glutes.
Feeling very,
Very relaxed here,
Lower half.
Tingling,
A little warmth.
Maybe just a sense of relaxation coming over.
Your next breath in,
Bring your attention up through your abdomen,
Through your chest,
Relaxing all of these muscles,
Relaxing your shoulders,
Feeling that flow all the way down your arms,
Unlocking your elbows,
All the way to your fingertips.
That relaxation,
Come to your neck,
Connecting here,
Relaxing,
Releasing any tension.
Feeling that relaxation flow into your jaw,
Teeth,
Noticing where your tongue is,
Relaxing all the muscles around your mouth,
Cheeks,
Eyes,
Forehead.
Taking a scan from the top of your head all the way down to your feet,
Relaxing and releasing any other places that you're holding tension and stress.
In here,
I invite you now to see a beautiful waterfall,
Bright white light pouring down into the top of your head.
It's filling your entire head and neck with this bright white light and it's flowing all the way down,
Down your arms,
To your fingers,
Down your chest,
Torso,
All the way down,
All the way down your legs,
Down to your feet and out the bottom of your feet grow the most incredible roots,
Connecting you,
Grounding you,
Helping you to be very present,
Calm,
Peaceful and relaxed.
On your next breath in,
I invite you to see a beautiful cloud.
You're walking in that cloud.
It is very puffy and squishy beneath your feet.
All around you is bright blue sky.
As you walk along this cloud,
Bounce along,
Feeling very free,
Feeling very comfortable and content and joyful as you move along this cloud,
Very,
Very peaceful.
And up ahead,
There is something in front of you.
It's something that you really love in terms of being creative and it's been placed in this spot just for you so you can have some time here to practice that mode of creativity that brings you joy.
And perhaps you haven't done this for quite some time.
Maybe you're new at it and you've always wanted to try this,
But you go to that place and begin experiencing tremendous joy as you practice this mode of creativity.
I will mind the time for you now and invite you to simply calm,
Still,
Embracing this creativity,
Feeling into this joyful moment,
And I will let you know when it is time to continue on.
You are enjoying this creative outlet tremendously.
It reminds you that now may be the time to bring this back into your life or perhaps to start a new creative outlet.
How are you tapping into that part of yourself?
Know that it brings you joy.
It brings you calm.
It is something that you can share with others.
And so vow to bring this into your life in a new and exciting way.
As you are sitting here in these clouds,
Very happy,
The Sun beams down on you,
Connecting to you,
Pouring into your head and neck,
And this beam of light flows all the way down,
Down your shoulders,
All the way down to your fingertips,
All the way down your chest and torso,
Down your legs,
To your feet,
And you feel yourself pulled all the way back down to solid ground,
And out the bottom of your feet grow the most incredible roots,
Grounding you here,
Connecting you,
Helping you to feel very calm,
Safe,
And present.
When you feel ready to do so 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 this space,
And finally,
When you feel ready to do so,
I invite you to open your eyes.
Thank you so much for meditating with me today.
Namaste.
