Hello and welcome to the final day of our beginner meditation course.
This is day number five and over the past four days we've explored some foundational practices to enhance our well-being.
And today we're going to bring these elements together and we're going to begin with mindful breathing to center ourselves followed by a body scan to release any remaining tension.
Then we'll engage in a manifestation meditation,
Planting seeds for our desires as we prepare for a restful sleep.
So as usual,
I'd like you to find a comfortable position either lying on your back or seated.
Ideally your feet are touching the ground.
If you want to put a pillow behind your knees to help support your lower back,
Do that.
And just make sure that you're comfortable.
So if you can't be seated and you can't be lying down,
Standing is fine.
So you're on your back or seated and I'd like you to just let your body relax into the surface beneath you.
Gently close your eyes and take a deep breath in.
Hold it for a moment.
And then exhale slowly,
Releasing any tension.
And do that one more time.
Take a deep breath in.
Holding it for a moment.
And then exhaling relaxed and slow.
And I'd like you to continue to breathe naturally,
Bringing your awareness to the present moment.
Just letting the flow of breath happen naturally.
Don't worry about whether your shoulders are elevating to your ears or how long your breath is.
Don't worry about any of that.
Just make sure that you're breathing nice and slow,
Unhurried,
Relaxed.
So we're focusing on our breath.
Now I'd like you to notice the rise and the fall of your chest or your abdomen.
So with each inhale and every exhale,
Just like you to pay attention without altering your breathing.
You don't have to change anything.
Just observe the natural rhythm.
And if your mind begins to wander,
Gently guide it back to the sensation of your breath.
This practice anchors you in the present moment,
Calming the mind and preparing the body for deeper relaxation.
So just in through your nose and out through your mouth,
Knowing that you can change the breath if you need to.
If in through the nose and out through the mouth is not good for you,
Do what is good for you to make sure that you are breathing.
Now bring your attention to your body,
Starting with your toes.
And at your own pace,
I'd like you to slowly move your awareness upward.
You're going to start with your feet.
And as you focus on each area,
Notice any sensations or tension.
And with each exhale,
Imagine releasing any tightness or discomfort and allow your body to become more relaxed and at ease.
So you're just moving from your toes up to the back of the legs,
The front of the legs.
Into the hips,
Feeling the release.
Moving into your lower back or maybe you're already at your abdominal area,
Your chest.
And every breath you take,
Release a little deeper.
Remember we're going up into the shoulders.
Let those be heavy.
Into the neck.
And don't rush if you're not there.
You'll get there when you're ready.
Releasing the jaw.
Feeling your eyes be heavy.
Feel the bones of your face just melting into the ground.
Releasing the forehead.
Almost like you're made of pancake batter.
Now in this state of deep relaxation,
I'd like you to bring to mind an intention or a desire that you wish to manifest.
And visualize this as vividly as possible.
See yourself living this reality right now.
What do you see?
What do you hear?
Who are you with?
How do you feel?
What do you smell?
What do you hear?
What do you feel with your hands or your feet or on your skin?
Really paint the full picture for yourself and embrace the emotions that are associated with this manifestation.
And trust that the universe is aligning to bring this into your life.
So you're visualizing what it is you want and I'd like you to affirm to yourself,
I am worthy of this intention and I welcome this into my life.
Inhaling,
I am worthy of this intention and I welcome this into my life.
And see this in your mind's eye.
See this reality.
Remember the sights,
The sounds,
The smells,
The feeling.
And as you continue to hold your intention,
Allow your body to sink deeper into relaxation.
And with each breath,
Feel yourself becoming more grounded and more at peace.
Let go of any remaining thoughts or concerns,
Knowing that they can be addressed tomorrow.
Right now,
You're safe.
You're calm.
And you're ready for recovery.
Restorative sleep.
Just letting your body relax.
And as this meditation comes to a close,
Know that your intention is set and your body is prepared for restful sleep.
Trust in the process and allow yourself to drift off,
Carrying with you the peace and clarity you've cultivated.
And if you're not gone yet,
If you haven't fallen asleep,
Just continue to do your breathing.
Continue to visualize.
And I wish you sweet dreams.
Thank you so much for joining me.
Have a good sleep.
