Guided Dynamic Meditation

Discover the inner most resource of strength and stability within yourself through regular mindful meditation practice. This meditation focuses on relaxation, then moves into actively fine-tuning your energy to unblock any obstructing physical or emotional tension.

Transcript

Meditation number three.

Begin by getting into your comfortable meditation position.

And when ready,

Gently close your eyes.

Begin by taking a couple of slow,

Deep,

Full,

Cleansing breaths,

If you wish.

Breathing in through the nose,

Feeling your stomach expand,

And then releasing the breath out through your mouth.

And if you wish,

Making a sound or a sigh of relief as you exhale.

And again,

Taking another full,

Cleansing breath,

Breathing in through your nose and out through your mouth.

And after the cleansing breaths,

Gently closing your mouth and breathing naturally with the nose,

Noticing the air as it goes in and out through the nostrils.

Just breathing in and breathing out,

Comfortably sending the warm energy of the breath to every part of the body and feeling more relaxed,

Comfortable,

And safe each time you breathe in and breathe out,

Letting go of all the doing for now,

Giving yourself permission to let go of all the thoughts of work and personal responsibilities right now.

In these few minutes,

Just letting go of all the busyness and all the attention you give to others and your work.

And for these few minutes,

Giving yourself permission to shift your attention fully to yourself,

Breathing with the entire self.

And when thoughts or feelings or any body sensations appear,

Just observing them,

Being a compassionate witness to them,

Not reacting to them,

Just becoming aware of what's there,

If anything,

And then acknowledging any feelings,

Thoughts,

Or body sensations that may be present within each moment and letting them know you are aware of their existence and not judging them in any way.

No need to understand them right now.

You may choose to do so at a later time or not,

But for now,

Breathing with whatever comes up or doesn't come up for you.

And when ready,

Allowing the thoughts,

The feelings,

Or any body sensations you notice to flow out with the breath right now,

Respecting them and respecting you.

Just relaxing with the breath and stillness of this moment,

Nothing to do,

But breathe and relax,

Making space for this moment to be exactly as it is,

Making space for you to be exactly who you are in this moment,

Accepting all the different parts of you that come together to make you a whole,

Entire person,

Mind,

Emotions,

Body,

And spirit flowing and compassionately connected with each other while you just sit and breathe,

Just a human being sitting here,

Breathing,

Inviting your whole being to let go and relax,

Breathing in vitality and fresh energy,

Letting the entire self,

The body,

The feelings,

The thinking mind,

The heart release any discomfort or tension.

And you don't even have to know what to release or what not to release.

Things occurring in their own way,

In a safe,

Intelligent,

And caring way,

Tight muscles loosening,

Strained eyes and head softening and relaxing.

There is clarity and peace and strength in being in the present,

Breathing in self-acceptance in this moment and breathing out any harmful self-criticism and breathing in new cleansing air,

Making room for fresh new ideas that are positive for you,

Making room for creativity,

Making room for joy,

Making space for gentleness and self-forgiveness when mistakes happen,

And allowing deep personal learning to arise from the mistakes that we all experience and becoming aware of any self-critical pressure and blocks stuck within the physical and emotional and thinking self,

And breathing with and when ready to,

Releasing out with the breath any negative self-critical pressure,

Feeling tight spaces within yourself begin to open up and relaxing and feeling energized at the same time,

Breath flowing in and out,

Nourishing your entire being with fresh healing energy,

Fresh healing oxygen,

Every cell in your body accepting in the energizing healing oxygen from your breathing,

Self-acceptance and limitless possibilities flow through you,

Vitality resides within you,

Emotional and physical resiliency resides within you,

And breathing in this truth deep into every cell of your being,

The answers come easily to me in each open moment I give myself,

When I stop struggling with myself in the world,

The answers easily appear to me,

I breathe with each moment,

With each situation,

With each feeling,

And with each thought,

No matter how difficult or challenging they may seem,

Remaining true to my deeper self,

Strong,

Open,

Forgiving,

Learning,

Accepting,

I am ever flowing,

Ever changing,

Ever centered,

Like the breath,

Flowing in and flowing out in each moment,

And now paying more attention to the relaxing yet energizing sounds of the music,

Allowing yourself to bring your awareness back into the outside world,

Back to the place you are sitting in right now,

Maybe wiggling your toes or fingers,

Perhaps gently stretching the arms and legs,

And feeling more relaxed,

Awake,

Re-energized and centered,

As your entire being begins to naturally and comfortably take in the energizing music,

And if you choose so,

Allowing the musical rhythms to merge with your own energy,

A time to release your vitality,

Your essence,

And creative force into the world,

And when ready,

Letting your body feel your energy merge with the energy of the music,

Standing up as you are able and willing,

Feeling the energy move throughout your entire being,

Surrounding you,

Imagining your body,

Mind,

And spirit very slowly at first,

And lovingly moving with the music,

Open and free,

Mindfully gliding,

Sailing,

Soaring,

Swooping,

Or whatever motion or image materializes for you,

Sensing the sky above you and the earth beneath your feet,

Allowing the liberating and joyous or motions to come,

Whatever emerges for you,

Paying attention if your body is moving,

Taking mindful steps or motions,

Safely moving,

Stretching,

Gliding,

Soaring,

Being aware of what is happening,

Legs moving,

Arms open,

Just gently and mindfully moving in whatever way occurs for you,

Feeling the earth,

The floor beneath your feet,

Stable and strong,

And if you desire,

Imagining or moving your hands and arms in a giving direction toward yourself,

Hands bringing in new,

Fresh energy as you create your own evolving dance of life in this present moment,

If you wish,

Slightly bending your knees as you move hands,

Arms,

Shoulders,

Compassionately,

Just free-flowing movements,

Moving energy around within you and surrounding you,

And not even knowing what energy to take in and what energy to let go of,

Trusting the mind and body and heart's intuition,

No thinking or judging needed here,

Just moving any way that emerges for you,

Free from shoulds and to-do lists,

Just basking in the imagery and energy of motion,

And beginning to experiment with moving and pushing the air around you with your hands and arms,

If you wish,

Releasing any negatively charged energy that you no longer wish to hold on to,

Breathing,

Pushing and moving it out with your hands,

It is no longer needed right now,

Opening up more space within you,

Opening up to limitless possibilities,

And now feeling the energy from above the top of your head,

Moving all the way through you to your toes and out in a rhythmic flowing motion,

Whatever images or movements transpire for you,

There is no right or wrong way,

Just your way right now with the energy and music,

Mind,

Body and spirit rejoicing in the free expression of movement together,

Spontaneous motion and continuing to move the energy around,

Moving yet feeling grounded,

Your entire being breathing,

Flowing and moving as it is in each moment,

Whatever feels like moving is moving in whatever safe and creative way comes to you,

Your body remembering itself,

Feeling connected to the sound,

Moving naturally and respectfully,

New awareness,

Acceptance and vitality soaring through you as you approach the end of this As you approach the end of this meditation,

Allowing awareness,

Creativity and stamina into each moment you experience following this meditation,

Feeling gratitude toward yourself for giving yourself this time to be with yourself in a way you normally would not to breathe and allow liberating images and feelings of motion into the moment,

Feeling complete and whole and alive as you are.

And as the music begins to fade,

Remembering that every moment is an opportunity for non-judgmental awareness,

And each moment touches the next moment,

New opportunities available with each moment and experiencing the fullness of your life and limitless possibilities of life to create,

To learn,

To come back to yourself,

To love,

To care for you and for others,

Realizing you contain a constant source of strength,

Balance and energy within you.

And each time that you pay attention to breathing and relaxing into yourself and allowing the energy to move through you,

And this awareness continues to flow with you into the next moment.