Welcome.
To the elixir meditation.
For this very short time that we're going to spend together.
You have a permission slip.
To completely let go.
To stop worrying,
To stop thinking.
To stop processing.
To stop doing anything at all.
To simply be.
There is absolutely nothing you can do to get this meditation right.
So ignore any perception you have.
Over whether this was a good meditation or a bad meditation.
Don't get attached to how it feels today and then try and compare it to how it feels another day.
Whatever you're about to experience is absolutely perfect.
Before we get there.
Fully settled in.
Find somewhere comfortable.
But open your eyes.
And take in your surroundings.
Not from a place of judgement,
But simply curiosity.
Notice the walls.
The ceiling.
.
.
The floor.
.
.
Notice the textures.
Notice where there is light and shadow.
Take note of the fact that this room that you're in right now,
Or perhaps you're outdoors and it's the space you're in there,
Is here to support you.
And every single one.
Object.
Every beam of light.
Even every sound.
Is all here creating this beautiful experience for you now.
That will never be repeated.
So taking in your surroundings and noting just how safe you're able to feel.
Settle in further now.
Either sitting or lying down.
And gently close your eyes.
And as you close them,
Notice how some of your other senses come online a little bit more.
Notice the additional awareness you have.
Of the temperature around you.
Any breeze.
Notice the surface beneath you and how soft or firm it is.
And notice the heightened sensitivity of your ears.
And if you notice any noises around you.
Appreciate them from a distance.
Knowing that you are having this beautiful moment where the world can keep moving around you and yet you are completely still.
And have nowhere else to be.
Just for now.
Now it's normal to have days where there is more on our mind than maybe we would like.
Where it feels like our thoughts just keep swirling around and there is no end in sight.
But lucky for you.
There is a magic bubble that is standing by.
That is ready to temporarily store all of those thoughts,
Those worries,
Those to-do lists,
Anything that is taking up space in your mind right now.
Is ready to be set aside.
And poured into this bubble that you see right in front of you.
You might see that it's a specific color.
Maybe it's completely clear,
But as this bubble floats right in front of you.
Just imagine all of your thoughts pouring out of your mind and into this bubble where they will be kept safely.
Completely intact,
Untouched.
Ready to be reclaimed whenever you're ready.
But for now.
.
.
Those thoughts.
Aren't yours to worry about.
Your mind can now breathe a sigh of relief.
And enjoy the spaciousness that exists.
Maybe with that spaciousness,
You can imagine room for more light to pour in.
And if that light was a color,
What color would yours be today?
Maybe you can imagine a window open.
And that light coming in that way.
Or maybe there's just a.
.
.
A glow about the space.
Inside your mind.
Now let's take a deep breath in.
And let it out gently.
And as we do,
We're drawing a little bit more awareness to our breath.
Not with plans to change it or manipulate it or demand anything of it.
Instead,
What we're doing is noticing The beauty of Albrecht.
And the fact that We don't do breathing.
Our bodies breathe for us.
Our bodies know exactly what we need.
And they know how to operate perfectly when we allow them to.
So just notice your breath now.
Pay attention to when you breathe in,
Where is that breath coming from?
And where is it going?
When you imagine your breath pouring in through your nose.
Down your throat,
Into your lungs.
How low does it reach?
How wide do your lungs expand?
Do you see how they just continue to expand?
And then release.
No one ever taught you how to breathe.
Your body was born with this innate wisdom.
Our bodies don't just know how to breathe.
How to keep blood flowing,
How to move.
Our bodies also hold so much more wisdom that is always available to us if we can take a moment to listen.
So now that we are in tune with our breathing,
And we are trusting our body to continue to do exactly what it does best.
Let's bring our attention down to our toes.
And we're going to begin a very slow and gentle scan.
Of our bodies,
Getting curious about what else they are doing right now.
What else they're holding on to.
And what else they would like to communicate with us.
So as we are bringing our attention to our toes We then move upwards through our feet.
Into our heels.
And as we do,
All we're doing is paying attention to clues.
As we move up.
Through our shins and calves towards our knees.
If we notice any tension,
Any niggles.
We can just give them a little bit of tension.
See if they want to release.
But not forcing anything.
The number one thing we're doing here is giving our bodies permission to simply be.
And we move up.
Towards our thighs and our hip bones.
Noticing just how strong they are and how much they carry every single day for us.
Our bottoms that support us when we're sitting for hours on end and yet they don't complain.
Moving upwards through our pelvis to our lower belly and our navel.
A place where so many of us tense and hold tension.
Almost like armor.
But armor that is not necessary right now.
So if you can feel any tension.
Anything you've been trying to hold in,
This is your moment to just temporarily.
.
.
Let it go.
And see if when you're breathing,
Your breath can now reach even lower.
So that as you breathe in,
Your lower belly expands,
Rises up.
And then falls gently.
And we continue moving our scan up towards our heart and lungs.
All the way up to our shoulders,
Another place where we're likely holding some tension.
If we need,
We can just give them a little wiggle.
We can adjust.
We can imagine how they attach in at the shoulders and then so much energy pours from the shoulders down to the elbows,
Down into our hands.
These beautiful things that allow us to do so much every single day.
And again,
Usually without thanks.
So take a moment to thank your hands for all they do.
And now we draw our attention back up through our arms,
To our shoulders,
To our throat and our neck.
Often a place where there is so much energy,
There is so much that goes unsaid,
Unexpressed.
So really feel into this space and notice what's being held in right now.
As we draw up to the jaw and the chin,
Our cheeks,
Our eyes,
Our forehead and the very top of our head.
And we just breathe knowing that we are at one with our body right now.
And now it is time for your body to tell you something.
Now it knows you're listening.
Now it's feeling appreciated.
Firstly,
Just allow a general feeling to emerge.
Ask your body,
How are you feeling really?
What do you want me to know right now?
And don't force it.
Don't expect anything in particular.
You may not receive words.
Or visuals or much at all.
But who knows?
How often do you actually ask your body?
To communicate with you.
So now it's time to ask a couple of questions.
Very specific questions.
All designed.
Too.
Bring you back into connection with your body.
To restore your connection to that vital life force inside of you.
And to give you what you need to sustain yourself through whatever it is you're going through right now.
That first question is body.
What do you need more of right now?
Body,
What do you need more of?
Just see what comes to mind.
Is it a feeling?
Visual,
A word,
A symbol.
If you're not getting much,
No pressure.
This takes practice.
Might take a little bit for your body to trust that you're going to listen.
So make a promise right now that you are listening and that you will return and that you will continue to ask this question.
So whether you have the answer right now.
.
.
Or the answer is going to be delivered to you throughout the day.
Let's move to the next question,
Which is bodies.
What do you need less of right now?
Body what do you need less of?
And continue breathing as you welcome the response in any form.
And the final question is one for you.
What is one thing that you can and will do today?
To show your body just how much you appreciate it.
One simple thing.
It doesn't matter if it takes 30 seconds or 30 minutes.
Your body doesn't care,
It will be grateful for anything it receives.
What is the one thing that you will give your body today to show your appreciation for?
Now before we wrap up,
Just open a loop with your body now.
Say hey.
I'm listening.
If there is anything else you need me to know,
Please communicate with me.
Thank you for supporting me.
Thank you for all the energy that you give me.
Thank you.
For all you are.
And all you allow me to be.
I know I haven't always loved you.
Maybe we've had a complicated relationship.
But I am here setting the intention that I want to learn to love you.
And learn to look after you.
And I want to work together with you to bring more light into my life and the lives of those around me.
Thank you.
Take a deep breath in.
And out.
As you're breathing in,
Just imagine you calling more energy and more light into your body now.
Into your lungs and then dispersing it around your body.
Start wiggling your fingers and your toes,
Bringing some movement back into the spine and the neck.
And in your own time,
You're going to gently flutter your eyes open and become reacquainted with the space around you.
Bring a gentle smile to your face.
Be proud of yourself because you just did something incredible for you and your body.
And the rest of the day is now yours.
What do you want to do with it?
How do you want to feel?
