Hello and welcome.
My name is Cheryl Bailey from Grit and Grace Meditation and today I'd like to share with you a visualization meditation letting go of what no longer serves you.
As we begin I invite you to come into a comfortably seated position and you can sit on the floor or in a chair whatever you are comfortable with and shifting your body letting go of any tightness or tension and seated with a tall spine Gently placing your hands in your lap or resting them at your side and when you're ready floating your eyes closed and Begin to connect to your breath as you anchor yourself into This present moment and we'll begin by taking a few long slow deep breaths in through the nose Filling up completely and out through the mouth Exhaling fully two more times deep breath in through the nose and out through the mouth Last time deep breath in see your belly rise Exhale it out Allowing your breath now to return to its natural rhythm and state not controlling your breath at all during this meditation Just allowing it to flow in and out naturally Notice that cool air on the inhale and that warm air on the exhale Dropping that to-do list and being right here right now And I invite you now to allow your mind to carry you to a luxurious beach Where you find yourself strolling along the water's edge and as you're walking along Feeling the sand that has this beautiful rich Ivory color and feeling the waves Lapping at your feet noticing the deep turquoise blue ocean and its vastness in Front of you and as you walk along this beach the waves are crashing in and On the beach and they flow in and out Around your ankles and as you invite in your surroundings you notice high above you the deep blue sky filled with white puffy clouds These clouds are marshmallow shaped and they suspend gently in the sky And as you pause for a moment You look up at the sky and you feel the warm Sun as it beams through the sky As it beams down on your face and all parts of your body gently warming you and In the distance you can hear the seagulls and watch them as they soar through the sky You're aware of the scent of the salty crisp air As you inhale and exhale It enlivens your entire body And you continue to slowly walk along this beach tuning into this Peace and ease and harmony that fully surrounds you and as you walk along the beach You notice these beautiful seashells And you stop and pick some up along your walk aware of their beautiful colors and shapes Each one unique and different and you place these seashells in your pocket and as you continue to walk This time you reach down and you notice something different has washed up on the beach It's a bottle that has a pen and paper inside And you pick this bottle up and intuitively you know That this is the bottle That was meant for you And you open it up and you shake out this paper and pen As you begin to write down all your worries and cares Any problems or stressors that exist in your life?
All the things that you wish to release that have been burdening you And you take a seat in the sand And as you write you contemplate all the things that have been resting on the beach You contemplate all the things that have been resting on your heart It takes you a few moments But you know deep in your heart everything that you need to let go of things that You can give up that no longer serve you See yourself now as you write all of these things down on the paper and as you finish your note You roll this paper up tightly and place it back inside the bottle And you stand up and you walk to the water's edge And you cast this bottle out into the vast blue ocean Sending it back to where it came from And as you release this bottle you scream at the top of your lungs I release you I let this all go And you look up and you ask the universe to release any of these heavy burdens and fears The anxiety that you're holding on to And you watch this bottle as the waves Gently take it back out to sea And with it it takes all that no longer serves you And keep your eye on this bottle as you notice how it's swallowed up By the vast sea and taking a few deep breaths in and out You feel the abundance of the beautiful beach and ocean that fully surrounds you And you feel the sense of relief As you feel light like a feather And then you continue your walk on this beach Feeling this sense of emotional freedom and release Continuing to breathe in and breathe out As we slowly bring our awareness back to our body Noticing this sense of release And now this peace and ease that exists within your body You can deepen your breath Wiggle your fingers and your toes When you're ready coming back into the space around you Gently opening your eyes And keeping this beautiful feeling Deep with inside of you as you move through your day today Thank you for joining me and namaste
