Welcome.
Thank you for joining me.
Before we begin this meditation,
Please make sure that you are in a space where you feel safe,
Comfortable,
And fairly sure that you will not be interrupted.
We're going to begin today with a cleansing,
Clearing exercise to move out any thoughts,
Stress,
Resistance that you might be bringing with you into this moment.
In a moment,
I'm going to have you take a deep breath in and tense your entire body.
You're going to tense your body,
Every part of it that you can,
But not to the point of discomfort or cramping.
You're going to hold this breath in and hold this tensed body state as long as you can,
And then forcefully exhale that air back out,
Sending with it everything that you brought with you to this meditation today.
We're going to repeat this several times.
Okay.
Take a deep breath in,
And as you do so,
Clench the body,
Fists,
Arms to the side,
Point your toes,
Curl your legs,
Tighten your belly,
Tighten your buttocks,
Hold.
And release if you have not already.
Take some breaths in between,
And then we'll go through this process again.
All right.
Again,
Inhale and tense.
Squeeze,
Squeeze,
Squeeze everything as much as you can without discomfort,
And release.
Breathing normal.
Again,
Inhaling and tensing,
Tensing the glutes,
Tensing the stomach,
Tensing the fists,
Tensing the face,
Tensing the legs,
The back,
The arms.
Pull it all in.
Hold that breath.
And release.
Breathing normal.
One more time.
Inhaling,
Tensing,
Holding for as long as you can.
And release.
Now I'd like you to do a bit of an opposite exercise to bring things back into balance.
In a moment,
I'm going to have you take a deep breath in,
And then a deep exhale out,
Pushing all the air out that's in your lungs.
And at the end of that exhale,
You're going to hold the air out for as long as you can.
Here we go.
Deep breath in.
Push it all out.
And then begin to breathe again.
Focusing now your breath in and out through the nose.
Relaxing the body.
Getting comfortable in your space.
Closing the eyes if you haven't already.
Tuning inward and meeting your breath right where it is.
Extending your inhales and your exhales.
As you breathe deeply,
Begin to scan through your body,
Starting at the top of your head.
As you scan,
Noticing what you feel,
What you think,
Or what you sense about that area of the body.
Noticing any tension or gripping.
Breathing into what you notice,
And without judgment,
Letting it be.
Asking it to soften and be present.
What do you notice about your head?
Can you relax it?
Your scalp,
Your temples,
Your eyes,
Your forehead,
Ears,
Jaw,
And tongue.
Letting your thinking mind know it can let go of its usual alertness and rest in this moment.
Moving downward now,
Noticing your neck,
Your shoulders,
And your upper back.
Breathing into this space,
Bringing your attention here,
Accepting what you find,
And allowing it to soften.
Relaxing the chest,
The back,
The abdomen.
Letting these important and protective areas of the body be soft and at ease.
Scanning now to your lower abdominals,
Your hips,
Your bottom.
Notice any clenching,
Tightness,
Or tension,
And breathe into it.
Send your breath there.
Let those areas melt into your chair or wherever you're seated or lying.
Allowing yourself to feel fully supported.
Moving on now to your legs,
Allowing the thighs and hamstrings to relax and be easeful.
The knees to be still,
The lower legs to feel supported by the floor or the ground or the bed.
Now take in your body as a whole organism.
Bring your awareness to your entire being.
This is called your kinesthetic awareness.
You know where your arm is without looking at it because you have that awareness.
So take in the entirety of your body and get a sense of where it is in the space that you're in right now.
Continuing to breathe deeply,
Redirecting the mind if it wanders away.
I'd now like you to take your awareness just outside of the body,
As if you were inside a sleeping bag.
The sleeping bag is now part of your body.
You can feel the air and the energy around you a couple of inches outside of your body in your own private bubble of space.
Noticing this space above your head,
Behind your back,
All the way down underneath your feet.
Breathing and noticing what's happening in this energetic field that surrounds you.
Now I'd like you to imagine that you are standing and looking out in front of yourself in the space about one foot in front of you.
You notice a shimmering silhouette of yourself.
This is a diamond light,
3D real version of you.
This version of you is your own highest truest self.
It's the piece of you that's connected to the divine,
To the universe,
To the energy of creation.
In just a moment,
You're going to step right in to that version of yourself.
So as you reach out,
Imagine it's like you're putting on a coat,
Slipping your arm,
One arm at a time,
Right into that glittery diamond light version of you.
Letting it rush over and take over your full body.
This is your highest self.
This is where you can feel your connection to truth,
To divine energy.
There's a sense of omnipotence and a feeling of great love.
Continuing to breathe deeply,
Again scanning slowly through the body,
Noticing what you feel from this space of divine light,
Divine knowing.
Noticing your head,
Your neck,
Your shoulders,
Your chest,
Your back,
Your abdomen,
Your hips and glutes,
Your legs and your feet.
Breathing here for a moment,
Know that you can travel in this diamond light body.
You can access this place,
This feeling,
This knowing anytime that you would like to.
Noticing what it feels like to be here,
Open,
Aware,
Meeting life just as it comes to you.
Allowing yourself to stay here in this space as long as you would like,
Only coming back to your day,
Back to the room that you're in when you feel ready.
Thank you so much for joining me.
