Welcome,
I'm Christine and this is a guided meditation and relaxation experience.
So welcome to your mat.
I recommend a bolster or a cushion or anything that helps you feel connected and just grounded.
You're welcome to take this practice seated and upright on a chair or on your cushion in the comfort of your own bed or on the ground.
Wherever you are at home or traveling,
Take a breath through the nose.
Gentle sigh.
Breathe in.
Exhale.
Two on your own.
Ride the inhale all the way to the top.
And as you exhale,
If you haven't already,
Soften,
Close the eye.
Breathing in,
The body expands and takes up space.
And then exhale the layers of shoulders and jaw soften.
And as you follow your breath,
Allow each round to just release moment by moment,
Slowly and gradually.
As if to peel back the layers of doing and allowing yourself this permission to just be here now.
If you need to move your body or shift position at any point in time,
Allow yourself to move slow.
Become aware of the space you're in and allow your shoulders and your back and your hip and down through the ankles,
Release and settle.
Bring to mind the experience of the aroma in your nose,
The sound within your ears,
Vibrating and pulsing,
The temperature of air on your skin,
The clothes and the comfort on your own body.
Welcome ease and tranquility in both body and mind.
Breathing in,
Breathing out.
Giving yourself this permission to take pause in your life with your breath and your body.
The energy within you,
The beating heart,
The breathing body,
The organs and muscles and cells,
The tissues,
Allow them to rest,
To take a moment to release.
Follow the natural rhythm of your breath.
Begin to set a sankalpa,
A place of focus for this practice,
A word or phrase,
Something accessible and gently uplifts your inner vibration.
Peace,
Joy,
Rest,
Clarity,
Release.
Let it be true for you and emerge from your own essence,
Your inner sankalpa.
Once you have that steady and slow,
Repeat your affirmation or your mantra,
Your phrase,
Internally to yourself with meaning three times.
Good.
Bring awareness to the space between your eyebrow.
And your eyebrows,
Your eyelids heavy and relaxed.
The orbs of your eye,
Your temples,
Cheeks,
Lips,
Teeth,
Sensation in the gums,
Tongue resting from the roof of the mouth,
The space within your mouth,
Your jaw,
Ears,
Down through the sides of your neck,
In the front of your throat,
Collarbones and shoulders,
Sensations in the shoulder,
To the length of your upper arm,
Elbows,
Forearms,
Down through the wrists,
Palms,
And each individual finger like a stream of water flowing.
Bring awareness to your chest,
Rising and releasing,
Your rib expanding and contracting,
The torso and belly rising,
Expanding,
Releasing and relaxing.
Sensation in the hips and the glutes,
To the front of your thigh and back of your thigh,
Circumference of your knees,
Sides of knee and backs of knee,
Releasing down through your calves and your shins,
The circumference of your ankle,
The top of the foot,
Bottom of the foot,
Sensation in the arches of your feet,
All the way to your individual toes,
As if energy is expanding beyond the toes themselves.
And become aware of your full body,
In the base of your feet,
Through your legs,
Torsos,
Chest,
Your skull,
The top of the skull,
And the space beyond the skull.
Inhale and exhale.
Bring your awareness to the space of your heart,
And allow the barriers of your heart to continue to expand,
Front,
Back,
And sides.
Contemplate the things that you love,
The people you love,
Sunrise,
Sunset,
An embrace from a loved one,
Sipping tea or coffee slowly,
A deep friend or a partner.
Continue to expand the heart,
Smelling a sweet flower,
A four-legged friend,
A day outside,
Just relaxing and enjoying,
And allow the heart to continue,
Go deeper still into that love.
Considering what you love,
Who you love,
And include eventually yourself in the seat of you.
Breathing slow,
And releasing fully.
Heart expanding.
See yourself with eyes of love,
Devotion,
And awe,
With grace and peace and tenderness,
Compassion,
Forgiveness.
See yourself enveloped in a golden orb of light,
Infused in every cell and fiber of your being,
Warm,
Golden,
Peaceful,
And calm.
And every inhale,
That light expands further still.
And every exhale,
The settling coming back into the seat of yourself.
And that love,
That orb of light,
Now allow it to expand out from the core,
An essence of who you are,
To someone you dearly love,
And send them love and kindness,
Send them warmth and joy,
Healing and peace.
Imagine that light just extending out from your heart,
Your being,
Directly to them,
Reminding them of their own light,
And allow your heart to expand to someone,
Maybe an acquaintance,
You know,
And you know of,
And you know of each other,
But perhaps you're not that close.
Someone come to your mind,
See them,
And breathe in,
And breathe out.
Remember your light and that orb of love,
That levity,
And send them that light.
See that light extending from your heart out to them,
Covering them with peace and ease,
Healing and joy,
Kindness and compassion,
Abundance.
And allow your mind to shift to one more person.
Just see who it is and allow that light to extend further still,
That warmth,
That peace,
That healing,
Grace.
And eventually you start realizing the power of connection,
The power of our thoughts and our own inner energy to self and to one another.
Gently deepen the breath,
Letting the warmth and ease move through your body.
Come back to the aroma in the space,
The sounds vibrating in your ear,
Tasting in your mouth,
The temperature of air on your skin,
The clothes on your body.
Land back in the space on your cushion or in the bed or wherever you are right now on this journey of life.
Take your thumb and graze your fingertip,
Wiggle your toes,
Your wrists,
And your ankle.
For some of you,
You might prefer just to continue to lie down and release into sleep.
Deepen the breath and expand the body.
If you're moving on with your day,
Roll the shoulders if you're seated.
And then eventually,
If you're lying down,
Bend the knees,
Plant the feet,
Roll over to one side,
Ground.
And eventually,
Slowly make your way to a seat.
In this moment,
We get to re-arrive,
Sitting tall,
Beginning again,
Bringing our palms together in front of the heart to carry that energy of that light that is you into the world,
To yourself and for others we breathe in,
And a gentle sigh.
Take a moment to return to your intention,
That sankalpa you started with the beginning of practice,
Honoring that which guides you.
We breathe in and exhale out.
Thank you so much for taking time to slow down,
To soften,
To relax.
With love and light,
Kindness and grace,
Blessings.
Be well.
I hope you have a beautiful day.
