Uplifting Meditation

This meditation is meant for those times when you need that extra boost. Maybe the weather isn’t so great. Perhaps feeling a bit tired. Or you want to embody more of your spirit and light. Explore this practice of moving up the body with a body scan and different visualizations to support an uplifting sensation.

Transcript

Welcome,

My name is Brenda and this is your uplifting meditation.

And an uplifting meditation is really for any time or any moment.

All meditations can really be for any moment.

But this could be really helpful if,

Let's say,

The weather isn't so nice and it might be a little cloudy outside.

Or this uplifting meditation might be a great time when you're really wanting to embody yourself and just feel lighter and brighter.

And we'll do that with a couple words and imagery and of course always centering ourselves back to our breath.

So go ahead and make your way to your position,

Your seat.

And this is a great one to really stay upright.

To try,

If you can,

Not lie down.

Although if your body is just not really feeling great in a seated position,

Like there is a bit aches or pain,

Please lie down.

And as you're making your way to your seat,

Perhaps it's with the cushion underneath you or you're sitting in a chair with your feet firmly grounded to the floor.

Go ahead and bring your palms together and just make a little bit of friction back and forth with your palms.

Just going back and forth,

Back and forth,

Making this little pocket of heat or a little warmth between the palms already tuning into the sensations of uplifting,

Right?

We might think fire,

We might think warmth,

We might think light.

So just keep kind of rubbing the palms,

Getting a bit of heat into those palms and fingertips.

Yeah,

And then once you've done that a few times,

Go ahead and place your palms right on your heart space.

So the center of your chest and one palm can be flat to the chest and then the other palm can be right on top of that.

We're just going to hold this gesture for a moment as we take a big breath into those palms,

Into that chest and a slow breath out the mouth.

Again,

Press a little bit into those palms and inhale,

Feel the chest rise into your palms.

And a breath out the mouth,

Slow exhale.

Then one more biggest one,

A little press into the palms,

Breathe into your chest.

Let that go out the mouth,

Slow exhale.

Good,

Let the palms gently fall to the tops of your thighs or maybe your knees and get any other little movement.

Maybe you're repositioning your hips or kind of rocking side to side.

Sometimes a back and forth rock feels good.

So it's kind of rolling on your sits bones,

On your pelvis and just kind of tuning in where that position in your pelvis feels supported.

Yeah,

Good.

And then as you start to feel your center plumb line,

Slow down the body,

Any movement.

And go inward to notice your breath through the nose,

Inhale.

Through the nose,

Exhale.

And a few times like that.

And your hands are no longer at your heart space,

But I want you to imagine like they are.

As you breathe in,

The chest rises a little to expand the heart.

As you breathe out,

It relaxes it.

The belly is soft,

One more.

Good,

And exhale.

When we're looking to lift our body,

We want to move from the ground up.

So we'll start our attention or our awareness to the tip of our spine.

And it can also be your sits bone.

So just feel that firmness,

That rooting down to your chair or the earth.

Good.

And then you'll breathe in slowly.

And with that awareness,

With that attention,

You're moving up the spine.

Find the belly button between the shoulder blades.

Find the neck all the way up behind the head and a little bit past the crown of your head.

So just you're imagining this maybe imaginary bubble.

And then exhale,

That bubble starts to move down,

Down the spine.

Find the shoulders.

Find the belly button rooted down to your chair,

To the earth.

And again,

Breath in,

Move up the spine.

Mid back,

Back of the neck,

Back of the head and a little bit past the head.

Good,

And exhale,

Wash it down slow.

It moves down the spine.

It rolls down towards the hips and roots you back down towards your chair.

We'll add a little bit of color to this.

Now inhale,

Imagine this golden bubble moving up,

Warm golden light all the way up a little bit past the crown of your head.

And then the warm golden light moves down,

Washes down the spine towards the hips and roots you down.

Take about three more on your own.

Wherever you are,

I want us to take one more together.

Breath in,

It's moving up the spine.

Find the shoulders,

Back of the neck,

Back of the head and that warm golden bubble is right above your head and it stays there.

It stays there right now.

Almost like there's this little string attached to that bubble and you're also kind of connected to that string and the bubble and it's creating this beautiful elongated spine of yours.

The heart's a little lifted but we're not rigid,

We're just lifted lightly.

With that same action,

The gentle kind of string pulling you,

Imagine your body now,

Entire body,

The arms and the hips and the legs,

The torso and the head are light as a feather.

You are so light,

Your body can gently lift away from the floor.

It just feels this very light and lifted experience in your body,

Effortless.

You're not trying.

It's an effortless lift.

Light as a feather.

Imagine you're lifted maybe millimeter,

So small away from the floor but you're lifted,

Just hovering,

Just hovering.

Then just imagine this light feather action slowly is moving down towards the floor.

So your body's just very gently settling back down to earth to your chair and you're feeling very comfortable in that position,

In your position.

Imagine that golden bubble that's hovering above you that also starts to drop down just very gently,

Moving slow and it just simply grounds you down.

Hips are grounded and you'll breathe in lightly and you'll breathe out lightly.

You'll breathe in.

Half is light and soft and you'll breathe out.

Imagine each inhale is full of spirit,

Of joy,

Of lightness,

Of golden sunshine,

Nourishing you,

Supporting you.

Continue to stay in your meditation following the breath.

Following the breath,

Be very finicky.

Don't be easy to forget or for it to fall off and if that's your experience,

Know that that's totally normal in many of our experiences when we meditate and follow our breath.

So as we sit and find more moments of silence,

Notice when your mind drifts.

The moment you notice a thought enter,

That is mindfulness,

That is your meditation practice.

When that happens,

Just very gently you're guiding it to your uplifting breath,

The spirited breath,

The joyful breath,

The light breath and stay and continue.

Become more observant in your mind and your thought patterns.

Notice what those first initial thoughts are without judging the type of thought or what it is you're thinking.

Just make an observation for yourself and then go back to observing the breath.

Seeing that experience of upward,

Uplifting,

Joyful,

Expansive,

Playful,

Ecstatic.

Namaste.

Meditation practice helps us to see our patterns,

Unconscious patterns.

Unconscious becomes conscious when we observe and see those thought forms.

And because our state of body is a bit more calmed,

Uplifted,

Nourished,

Starts to support and dissolve some of those patterns or habits that may no longer serve our best self.

Stay a little bit longer.

Bring your attention to the breath and make it a little bit bigger to cue the body that it's going to be time to transition soon.

So often the jaw.

Maybe lick your lips or moisten your mouth a little bit.

You're going to bring the palms together once again,

Rubbing them gently back and forth just how we started.

Then go ahead and place the palms once again at your heart space.

One palm can be flat,

One palm can be right on top of that.

Just feel or notice how your body feels,

How your mind feels.

Just an observation.

Tip your chin down towards your palms and towards your heart in gratitude for yourself in gratitude for showing up to your practice,

Your meditation practice and carving this time out for yourself.

I welcome you back to this uplifting meditation any day at any moment.

Thank you so much and I hope you have a great rest of your day.

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