Welcome to Radiant Mind,
A series of meditation and music created to slow down,
To breathe,
And to return to ourselves and our bodies.
So much of our days are spent doing.
We go from here to there,
Moving quickly to get things done,
To check off our to-do lists.
It is rare that we take the time to pause,
To feel,
And to slow down.
And there is so much value in slowing down.
It calms our nervous system,
Helps us to notice what is happening around us,
And allows us to be more present.
But slowing down can be hard and overwhelming.
Because we are so used to the fast pace of life in the world around us,
It can be a lot to stop and slow down.
This meditation is for anyone who wishes to embrace a more slow and meaningful pace in their day.
So when you're ready,
Find a comfortable position,
Either sitting cross-legged on the floor,
In a chair,
Or lying down.
Make yourself comfortable in whatever position your body needs to relax right now.
There is nowhere else you need to be,
Nothing to be done,
And no one else who needs your attention.
These next few minutes are just for you.
Feel into your body,
Relax your shoulders,
And let yourself get heavy.
If you're comfortable,
Either close your eyes or soften your gaze.
When you are ready,
Take three deep breaths.
Inhale through your nose,
Allowing the air to fill your lungs.
Hold it for a moment,
And then exhale slowly through your mouth,
Releasing any tension that you may be holding.
I invite you to imagine that you're sitting outside on a soft bed of grass.
It's a warm,
Sunny day.
The sunshine feels warm on your body,
And the cool air brushes your skin.
The sky above you is bright,
And the world around you is still.
If your mind starts to wander,
Gently redirect your focus back to your breath.
Acknowledge any thoughts or worries that come up without judgment,
And imagine that they are fluffy clouds passing over you in the sky.
Let them drift away,
And return to your breath.
The sunshine warms your face,
Melting any tension that you may be holding in your forehead,
Your jaw,
And the back of your head.
It touches your neck,
Your shoulders,
Your arms,
Your elbows,
Your hands,
Releasing tension as you feel its warmth relax your muscles.
It warms your chest,
Your belly,
The center of your body,
Relaxing each muscle.
You feel the sunshine touch your hips,
Your thighs,
Your knees,
All the way down to your ankles,
Feet,
And toes.
Your whole body is warm,
Relaxed,
And heavy.
Feel how you are held by the earth beneath you.
Notice how it feels in your body to sit in this relaxed stillness,
To take this time,
Slow yourself down,
And just be.
Bring your attention to your heart.
Feel all of the warmth that you have created in your body,
Centered here,
At your heart.
Connect to a sense of love and gratitude for yourself,
Your body,
Your mind,
And all of the parts that make you,
You.
Take a moment to feel gratitude for yourself,
For taking this time to slow down and turn inwards.
Take a deep breath through your nose,
And exhale out of your mouth.
When you are ready,
Begin to bring movement back to your body,
Perhaps by wiggling your fingers and your toes,
Rolling your ankles and wrists,
And maybe taking a long stretch overhead.
Bring your hands to your heart.
Feel the warmth of your heart.
Feel the slowness that you have cultivated within yourself,
And carry this with you throughout the rest of your day.
Take one final inhale through your nose,
And exhale out of your mouth.
May we all be happy,
May we all be healthy,
And may we all live our lives and our days with ease.
When you're ready,
Open your eyes and move about your day with slowness and intention.
