Surrender Meditation
Replenish your energy with the Universal energies of Earth, Air, Fire and Water, with this creative visualization journey. This meditation is perfect for those who are seeking new direction, clarity, and creativity. Harmonize the two hemispheres of your mind with a specific breath technique. Allow your mind to release any doubts and become receptive and alert, then take some time to dwell in this awareness. Upon completing this mediation you will feel both nurtured and empowered.
Transcript
Welcome to today's meditation for releasing and aligning.
If you are new to this,
Just do your best.
It's going to be guided from beginning until the end.
So first of all,
Wherever you are,
Just begin to take a long deep breath in,
A long deep breath out.
You can begin to close your eyes,
You can begin to then check in with yourself and sitting up nice and tall.
So you'd be sitting on the ground or a chair,
Just find yourself in a comfortable seated position.
If you're sitting on the chair,
Have your feet apart,
Spread your toes and just take a moment to just close your eyes and scan your body.
So whatever kind of day you've had,
Whatever kind of week you had,
Just begin to let that go with each and every exhale and as you begin to tune into your breath,
Begin to notice the waves of your breath.
Are the waves of your breath shallow?
And if they are shallow,
Can you begin to deepen the inhale and deepen your exhale and just let your facial muscles begin to relax.
Let your eyelids relax,
Your cheeks,
Your cheekbones,
Your mouth,
Your lips,
Separating your teeth away from each other,
Letting your tongue begin to soften as you begin to allow your jaw to unwind.
And then notice if your shoulders are beginning to rise up,
Can you begin to draw the shoulders down away from your ears?
And then from here on an inhale,
Lift your shoulders up towards your ears.
You're going to hold your breath and then you're going to exhale,
Let the shoulders drop down.
Again inhale,
Shoulders rising up towards your ears.
Exhale,
Releasing the shoulders down.
One more time,
Inhale,
Roll the shoulders up,
Hold and as you exhale,
Let the shoulders drop down.
And as you let the shoulders drop down,
Feel a release and weight lifted from your shoulders,
Bringing your attention down now towards your feet and your toes.
You're going to just begin to clench your toes on an inhale,
Exhale and relax the toes.
Stretch your toes.
Again inhale and clench your toes and squeeze.
Exhale,
Release.
One more time,
Inhale,
Clench your toes and exhale,
Release.
And as you do that now just begin to check in with how your toes are doing,
How your feet are doing.
Maybe you feel some energy in your toes and your feet.
And from here begin to bring your attention towards the ankles,
Towards the calf muscles and as you bring your attention to the calf muscles,
You're going to begin to just clench the calf muscles.
So just tense them up on an inhale and as you exhale,
Relax the calf muscles.
Again inhale and clench the calf muscles,
Just activate them.
Exhale,
Relax the calf muscles.
One more time,
Inhale,
Clenching the calf muscles and exhale,
Relax the calf muscles.
It's noticing what's happening.
Just continuing to focus,
Breathe,
Observe.
So the first part of this meditation is really about releasing.
Releasing what's going on mentally,
Emotionally,
Physically,
Energetically and we'll scan and go away through into the body.
So then bring your attention now up towards the front of the thighs.
You're going to inhale and just squeeze the thighs,
Hold,
Exhale,
Release.
Inhale,
Squeeze the thighs,
Hold,
Exhale,
Release.
One more time,
Inhale,
Squeeze the thighs,
Hold,
Exhale and relax.
From here,
Breathing in,
Breathing out.
Now with your hands,
You're going to inhale and make a fist.
As you inhale and make a fist,
You're going to squeeze,
Hold for two,
Three,
Four,
Five and exhale,
Relax the hands.
Inhale,
Squeeze the hands into a fist,
Hold for two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Relax and open the hands.
One more time,
Inhale,
Squeeze and clench the fist,
Hold for two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Exhale and relax.
Just move your fingers around,
Feel maybe a flow of movement and energy in your hands and your fingertips.
Notice how the body is feeling just by doing this really simple movement of clenching and releasing,
Clenching and releasing and how much more attention and awareness you're bringing into your body.
So we'll move up,
Up towards the face.
You're going to inhale and squeeze the eyes,
Squeeze the face,
Hold the breath,
Holding for two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Open the eyes and exhale.
Inhale again,
Squeezing,
Squeezing the face,
Almost like you were as if you'd bitten into some lemon.
Hold for two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Exhale,
Open wide.
One more time,
Inhale and squeeze,
Hold for two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
Exhale,
Open the eyes wide.
And just notice you may have released some tension in the eyes here,
Tightness,
Heaviness and this is a really good exercise to do if you've been looking at the screen a lot.
So from here now as you breathe in just let your chest open,
Your shoulders draw back.
You're going to release your right ear to your right shoulder,
Release your head all the way back,
Left ear to left shoulder.
Inhale all the way back,
Exhale right ear to right shoulder,
All the way back.
One more time,
All the way back.
Inhale to the centre,
Turn your head to the left,
Hold,
Exhale centre,
Turn your head to the right,
Centre,
Come back to the centre.
Now that you've released tension out of the body,
We can now align ourselves,
Align our energy to a place of more peace,
More balance,
More joy,
Relaxation and connection.
So as you allow the eyelids of your eyes to close,
Turning the gaze inwards,
You're going to bring your attention now all the way back down towards your feet.
As you let your attention rest there,
You're going to inhale from the feet all the way up into ankles,
Calves,
Knees,
Legs,
Up to the pelvis,
To the base of the spine,
All the way up to the crown of the head.
Hold the breath,
Exhale,
Let the breath come all the way down to the spine,
Base of the spine,
Back of the legs,
Knees,
Calf muscles,
Ankles and feet.
Inhale from the toes,
Feet,
Ankles,
Calves,
Knees,
Thighs,
Hold up to the crown of the head,
Exhale,
All the way down to the spine,
Down to the back of the legs and now down to the feet.
Inhale now,
Locate your ankles,
Exhale,
Inhale from the ankles going up to the calves,
Knees,
Back of the spine,
All the way up to the crown of the head and hold,
Exhale,
Release from the crown,
All the way down to the back of the spine,
The back of the legs,
Down to the ankles.
Inhale,
Locate your knees,
Exhale.
On an inhale from your knees,
Rising up to the back of the legs,
Base of the spine,
Up towards the crown of the head,
Hold,
Exhale,
Release down to the back of the spine,
Back of the thighs,
Knees.
Inhale,
Locating the front of your thighs,
Exhale,
Inhale from the front of your thighs,
All the way to the back of the spine,
Up to the crown of the head and hold,
Exhale,
Let the breath flow down to the spine,
To the front of the thighs,
Just bringing your presence and awareness there.
Inhale,
Exhale,
Inhale,
Locating the base of the spine,
All the way up to the crown of the head,
Hold and exhale,
Let the breath pour down from the crown of the head to the base of the spine and relax.
Inhale,
Locating your navel centre,
Exhaling,
Breathing in into the navel centre,
Rising all the way up to the crown of the head,
Hold,
Exhale,
Letting it wash all the way down from the crown of the head to the navel centre.
Inhale,
Locating your heart centre,
Exhaling,
As you inhale and locate your heart centre,
Let the curtains of your heart open,
Let it locate the five senses and as you breathe and rest here,
Breathe into the heart centre,
All the way to the crown of the head and hold,
Exhale,
Let a wave of new energy flow from the crown of the head into the heart centre,
Like the sun,
The five rays of the sun in the centre of your heart,
Re-centering,
Re-nourishing,
So you can breathe better,
Open your heart to yourself and open your heart to others,
Inhaling,
Locating your throat centre,
Exhaling,
This time you're going to breathe out the mouth,
So breathe in and exhale out the mouth,
Inhale and locate your throat centre,
Bring the breath all the way up to the crown of the head and hold,
Exhale out the mouth,
Inhale from the throat centre,
All the way to the crown of the head,
Exhale out the mouth,
One more time,
Breathing in,
Opening the throat centre,
Get the crown of the head and pause,
Exhale out the mouth,
Relax here,
Inhaling,
Locating your third eye centre,
Focusing your attention and your awareness there,
Bringing that attention to the sixth sense,
Envisioning that sun light there with the six rays surrounding that sun,
That light of awareness,
Inhale from the third eye to the crown of the head and hold,
Exhale through the third eye,
Through the perspective of the third eye to see,
To see with eyes of love,
To see with eyes of truth,
To see with eyes of awareness,
Inhale from the third eye to the crown,
Hold,
Exhale,
Relax,
Noticing any luminous light at the centre of the brow point,
Inhale one more time,
Let's clear the third eye and hold your breath as you inhale to the crown of your head,
Exhale and then lastly breathing in all the way to the crown of the head now,
Exhaling envisioning this diamond white light above the crown of the head,
Giving you ease,
Relaxation,
Connection,
Inspiration,
Insight,
Creativity and just breathe in,
Breathe out,
Inhale and exhale and let that diamond light surround you,
A protective shield of peace,
Tranquility,
Relaxation,
Of serenity,
Of optimum energy flowing through you and around you and then placing your left hand at the centre of your chest,
The right hand on top,
Taking a breath in now again and as you exhale,
Chin towards your chest and filling yourself up with gratitude,
Uniting your hands into prayer,
As you draw your chin to the chest you bow to yourself,
You bow to your heart and you bow to the wisdom within that brings you from darkness to light.
