Hello,
This is Francisca,
And welcome to your 15-minute meditation,
Designed to help bring you back into a place of receptive energy.
When we've been let down before,
Told that it's selfish to want more,
Or we've had love given to us and then taken away,
Believing that we can comfortably relax into receiving can feel,
Well,
Uncomfortable.
But taking a few moments to tune into yourself can help you shift your energy into a more compassionate,
Appreciative,
And receptive state.
As being open to receiving makes way for the universe to give you more,
And gratitude and appreciation just amplify that vibration all the more.
So if you can,
I invite you to find a comfortable yet alert position,
Either sitting up or laying down,
Making sure to settle in and turn off all distractions,
Remembering that there is no right way or wrong way to meditate,
And all that matters is your comfort.
I invite you to gently close your eyes or soften your gaze,
Letting go of your to-do lists just for now,
Because all that matters is you.
In this moment,
This is your time and your journey.
And as this is your journey,
You get to set the intention for the next few moments,
Starting by grounding ourselves and just tuning in,
Just noticing where you are,
Noticing that in this moment,
You're fully supported by the surface underneath you,
Not asking your body to do anything right now,
Just noticing.
And as we're noticing,
Bringing awareness to the quality of your breath.
Sometimes your breath fast and shallow,
Or maybe it's deep and full,
No right or wrong,
Just noticing the way the breath flows in and out,
And just scanning your body,
Becoming aware of any tension you might be experiencing,
Allowing your breath to maybe soften those areas of tension,
And slowly deepening your breath,
Allowing your inhales to be longer,
And deeper,
Allowing your exhales to just extend a bit.
Deep,
Long,
Strong breaths in,
Long exhales out.
Imagine breathing in calm and relaxation to your body and exhaling any tension.
Imagining calm,
Relaxing energy,
Softening your forehead,
Relaxing the muscles around your eyes,
Softening the cheeks and the jaw,
Imagining relaxation flowing down to your neck,
Letting go of any tension in your shoulders.
And as that calming feeling flows down your shoulders,
It goes down your arms too,
Melting away any tension in the forearms,
The wrists,
And the hands,
Relax.
As you breathe in,
A deep,
Peaceful feeling flows to your upper back,
Your middle back,
And your low back,
Relaxing your ribs and your stomach.
Calming sensation flows down your belly and your hips,
Down to your thighs and your knees,
Relax,
Releasing any tension in your shins and your calf muscles,
Relax and soften.
That gentle feeling flows down to your ankles,
Around the tops of your feet,
And your heels and arches,
Relax.
Imagine your toes are relaxed now,
Embracing you in peace and lightness,
Imagining your body feeling light as a feather and free.
And as you breathe in,
You breathe in love,
And as you breathe out,
You let go of any tension you might be feeling in your body.
Relaxing and ease,
Relaxing and exhaling,
Worrying.
And in this relaxed aware state,
I wonder if you can imagine a beach.
You walk down to the beach's shore to see the sunrise,
And you notice it's a cloudy day.
So even though you're up early enough to catch the sunrise,
You're not so sure you'll see that sun climb up the horizon.
No matter,
You find a spot and you sit down,
And you dig your toes into the cool,
Wet sand.
You become mesmerized by the waves as they crash against the shore,
Watching the ebb and flow of the water.
The cool wind whips around you,
And you notice hardly anyone is on the beach.
You slowly make your way up,
Walking to meet the surf.
You notice your feet as they start slowly shifting and sinking into the ground beneath you,
As the waves whoosh around you.
At first,
You feel uncomfortable as you just stand there.
You were supposed to be doing something.
Hadn't you gone to watch the sunrise?
Wasn't that the whole purpose of being there?
And as you stand there,
The sand keeps giving way,
Allowing your feet to sink in.
And your arches keep you steady.
You begin to realize that whether you're standing there,
Receding at that moment or not,
The waves will still keep coming on shore.
And whether the clouds cover the sun,
It'll still rise.
And in that freeing moment,
You stand in gratitude,
Receiving the beauty around you,
Knowing you can walk away.
Instead,
You choose to stay,
Appreciate,
And receive,
Opening your arms and allowing the waves to crash around your feet,
Lifting your head up to the cloudy sky,
Then finally settling fully into the receiving mode,
Taking a deep breath in,
Letting it flow out,
Appreciating the beauty around you.
And your sight drifts off to the left of the horizon,
And you catch a glimmer of gold and pink hues sneaking through the dark clouds.
And through the haze,
You faintly make out the shape of the sun for just a few seconds,
Taking a deep inhale and then exhaling,
Watching in full gratitude as the sun peeks out just for you.
You become aware that it isn't until you fully surrender into the comfort of receiving that life can give you what you've been asking for.
As being open to receiving makes way for the universe to give you more,
And gratitude and appreciation just amplify the receiving vibration all the more.
And as you stand there,
Arms wide open,
Sun shining just for you,
The theme of giving and receiving and gratitude and appreciation comes full circle for you as you reflect and find appreciation for the things you're grateful for in your life,
Finding appreciation for your breath that flows in and out no matter what,
Finding appreciation for all the layers you've peeled away so far.
Grateful for the clarification that comes from contrasting moments.
Grateful for yourself here and now in this moment of appreciation and meditation while you're breathing in and out.
Letting your breath flow through your body,
Feeling that vibrant energy shine through you and appreciating yourself for taking the time to sit and breathe.
When you're ready,
Slowly opening your eyes,
Letting light in.
My name is Francisca and I look forward to guiding you into another meditation soon.
