Hi,
This is Katie from Inner Visions.
Thank you so much for joining me for this meditation today.
It's especially useful if you're experiencing feelings of anxiety,
Uncertainty,
Doubt,
Or stress.
Or if you just want to take pause and offer yourself some love.
So go ahead and find a comfortable seated position or lay down if that's better for your body.
Either way,
Make sure you have all the support you need to be comfortable for the next five or so minutes.
Once you're settled,
Make sure that your palms are resting face down somewhere on your body.
Then begin to close your eyes.
If closing the eyes feels challenging,
You can just look down a few feet in front of you and soften your focus.
Just begin to turn your attention inward,
Noticing the rise and the fall of your breath.
You don't need to do anything special to control it.
You're just observing.
Take a moment to scan the muscles of the face,
Softening the space between your eyes,
Relaxing the corners of the eyes,
And rest your tongue on the roof of your mouth so that you can release the jaw.
Finding your breath.
And as you breathe and keep your face soft,
Give yourself permission to fully experience and accept all that arises within you during this meditation.
There's infinite space in your heart for all of the feelings that you have,
And they are all worthy of your curiosity and love.
And see if you can drop into the infinite space in your heart and just notice the spaciousness and breathe into that and give yourself permission and acceptance to be exactly who you are right now.
And on your next inhale,
Imagine the phrase,
I love you.
With every inhale,
Breathe that into your body.
Let it be medicine,
Nourishing every part of you.
If the word you is challenging,
You can use a phrase like my spirit,
Myself,
The divine child within me.
Anything that helps you feel like you have access to that love for yourself.
With every inhale.
Now we're going to add a phrase for the exhale.
So every time you breathe out,
Repeat the following phrase silently to yourself.
I trust you.
Inhale,
I love you.
Exhale,
I trust you.
Good.
So keeping these phrases in mind,
We're going to embark on a three part breath,
So direct your attention to your belly.
This will be the origin of our next inhale.
So exhale everything out and just breathe in a third of your capacity to your belly,
Pause.
Breathe in the next third into your chest.
And finally fill up to the top of your collarbones and pause.
I love you.
Exhale it all out.
I trust you.
Again,
Breathe in a third into your belly,
Another third into your chest,
And the last third into your collarbones to the tippy top,
Pause.
I love you.
Exhale it all out.
I trust you.
Breathe a third of the air into your belly,
Pause,
Another third into your chest and pause,
And the last third into your collarbones,
Pause.
I love you.
And exhale it all out.
I trust you.
Keep the muscles of your face soft.
I love you.
Release your shoulders.
I trust you.
Soften your chest.
I love you.
And let your belly be soft.
I trust you.
Let your pelvis drop.
I love you.
And just feel the weight of your legs surrendering to gravity.
I trust you.
And your feet softening.
I love you.
Keep breathing these words into and out of your body from your toes all the way up to the crown of your head,
Full of love,
Full of trust.
Good.
And slowly bring your awareness back into the space that you're in.
You can wiggle your fingers and toes.
Slowly begin to flutter your eyes,
Your beautiful eyelids.
And so cultivating these qualities might give you a little bit of space to explore your anxiety with curiosity and love.
Thank you so much for joining me and have a beautiful day.
