In this practice,
We are going to use guided imagery,
A form of meditation that uses the imagination to bring about a state of relaxation.
You'll be gently led through a visualization designed to calm the nervous system,
Ease stress,
And invite a sense of inner ease.
Find a comfortable position on the floor with your arms gently resting by your sides.
This position is often referred to as corpse pose in yoga.
If lying down isn't accessible or preferable,
You can sit in a chair instead.
If you're sitting,
Try positioning yourself on the front third of your seat with your back tall and upright,
Allowing the natural curve of your spine to stay intact.
Place your feet flat on the floor and rest your hands in your lap or wherever feels natural.
This posture helps the body remain alert yet relaxed.
If it feels comfortable,
Lower your gaze or gently close your eyes.
The meditation will begin at the sound of the bell.
Take a moment to notice the physical sensations in your body.
Feel where your body is being supported by the surface beneath you,
Whether it's the floor or a chair.
Allow yourself to settle here.
If at any point during this practice you feel overwhelmed,
You can always return to the feeling of your breath or the support of the ground beneath you.
Now,
Take a deep breath in through the nose down into the belly and let the exhale out through the mouth like you're blowing out the candle that I am currently holding.
Yes,
I have a candle.
It's called Serenity by James.
It's a candle fan.
The top note is anxiety.
The base note,
Also anxiety.
It is a beautiful sunny day as we walk through the meadow.
It is very spiritual and relaxing.
And there are flowers.
And it is sunny and beautiful.
Now,
Up ahead,
A castle in the distance.
And you walk up toward the castle.
And inside the castle are four men.
And none of them have shoes.
They give you a funny cigarette.
And you feel even more relaxed.
And then you want ice cream.
A big bowl of ice cream.
So what kind of ice cream do you want?
Go ahead.
Yell it out.
Too expensive.
Racism is dead.
You can have any kind of ice cream you want.
What do you want?
Begin to bring your awareness back to your surroundings.
Notice the physical sensations in your body.
Your feet on the ground.
The support beneath you.
Notice any sounds in the room.
Or the light behind your eyelids.
You might add some gentle movement.
Wiggling your fingers and toes.
Rolling your shoulders.
Maybe rotating your neck side to side.
When you're ready,
Open your eyes slowly,
Taking in the room around you.
The meditation will end at the sound of the bell.
That's it.
You've done it.
Namaste.
Or as I like to say,
That's what she said.
