We're going to start this year with a meditation designed to help you to start to visualize,
That means using your inner sight while you meditate.
Now some of you may already do this,
But it just means closing your eyes and starting to imagine pictures and scenes in your mind while we meditate or while I tell a story.
Visualization helps you to feel like what you're experiencing is more real and more intense as if you're right there in a story or right there feeling everything I'm describing.
It helps the body to relax and calm down so that you can get a really good night's sleep.
I hope you enjoy the meditation,
Try and do all of the instructions and follow along.
Namaste my little friend.
Are you ready to meditate with Kori?
Make sure that you're laying down on your back in your bed for this meditation.
Get all nice and comfortable underneath the covers.
Make sure that you've got all of your wiggles out so you can scrunch up your face.
Make it really nice and tight as if you're pulling a funny face and then relax your face muscles.
Scrunch up your shoulders all the way up to your ears really,
Really tight and then breathe out and relax your shoulders.
Make fists with your hands and tense up your arms and really,
Really squeeze tight for a moment,
Tight,
Tight,
Tight,
And then relax your arms and your hands.
See if you can clench your tummy and clench your back.
Just tense everything up,
Squeeze and then relax.
Now see if you can tighten the muscles in your legs,
Really tense your legs and point your toes,
Point,
Point,
Point your toes or squeeze your toes in and then relax everything in your legs.
This should help to remove all the wiggles in your body and all of the tension.
So now you can try and stay as still as you possibly can in your bed.
No moving,
No twitching.
Try and just be still,
Still,
Still.
Close your eyes and just breathe normal.
Just notice your breath,
Notice your chest as it moves up and down.
As you breathe in and out,
In and out.
Just following your breath and feeling your body moving is a good way to start to put all of your attention on the inside of your body.
Let go of everything in your bedroom,
Any sounds from outside,
But all of your focus on what your breath feels like inside of your body as you breathe in and you breathe out.
Start to let your shoulders pull away from your ears if they're still a little bit tight.
Pull them down and let them relax into the back of your bed.
See if you can soften the muscles around your eyes.
So notice if you're squinting a little bit or you've got tension around your forehead and your eyes and your temples.
Just relax that area.
When you breathe out,
Imagine everything's just melting away,
All of the tension so that your eyes can just soften and relax.
We're going to do an exercise with your breathing called bubble breathing.
I'm sure all of you have blown bubbles with chewing gum at some point or big mouthfuls of bubble gum and you managed to blow a big bubble.
That's exactly what we're going to do right now,
But just a little bit different.
Your eyes closed.
I want you to imagine that you're blowing a bubble and as you look down,
Even though your eyes are closed,
It's as if you're watching the bubble get bigger and bigger and bigger.
They're coming out of your mouth.
So you've got a big bubble there in front of your face as you breathe out.
So you breathe in a nice big deep breath and as you breathe out,
You can part your lips just a little bit and imagine you're blowing the big bubble.
Actually doing it right now.
Instead of the bubble popping,
It's going to just release and start to float up towards your bedroom ceiling.
Just very slowly rising up away from you and kind of bouncing on your bedroom ceiling like when you blow bubbles and they bounce on the floor and then they eventually pop.
This is the same thing,
But you're pretending that you're blowing a bubble every time you breathe out.
So let's start and take a nice big deep breath in,
Breathe in through your nose,
Big breath in and then part your lips just a little bit,
Breathe nice and slow,
Breathe out as if you're baking a big,
Big bubble.
And then the bubble releases slowly floats up to the ceiling.
You take a nice big deep breath in once again and then part your lips and blow a really big bubble this time,
Even bigger than the last time.
Biggest deep breath out and then watch the bubble release and watch it float up to the ceiling.
Nice big deep breath in so we start to get a rhythm.
Breathe out to make your bubble.
Watch it rise up.
Breathe in,
Nice big deep breath.
Breathe out to blow your bubble.
Watch it rise up to the ceiling,
Breathe in,
Breathe out to blow your bubble.
Watch it breathe in,
Nice big deep breath.
Breathe out with your bubble.
Watch it rise up.
Breathe in,
Nice big deep breath.
Breathe out,
Make your bubble.
Watch it rise and then breathe in.
Breathe out.
Breathe in.
Breathe out.
Each time keep making the bubbles.
Bring down your temperature just a bit.
Also just speed my Logar Nevertheless,
Slow off your screenshot Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Keep watching those bubbles.
Breathe in,
Breathe out.
You should have lots and lots of bubbles up there by now.
Keep breathing.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
More and more bubbles going up to the ceiling.
You'll notice your body is getting so relaxed and comfortable.
As you breathe in and breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Keep making those bubbles.
Breathe out.
Breathe in.
Breathe out.
You'll notice your body is starting to feel really light and floaty.
Very,
Very relaxed.
Maybe you've got tingles in your fingers.
Tingles in your toes.
And you feel all light and fluffy.
Like you could rise up to the ceiling just like one of your bubbles.
Keep breathing.
Breathe in.
Blowing a bubble and breathing out as you blow the bubble.
Breathing in.
And blowing the bubble as you breathe out.
Keep watching those bubbles go up to the ceiling.
Joining all the other bubbles.
Just one small bubble.
Over and over and over again.
Breathe in.
.
.
Breathe out.
.
.
Breathe in.
.
.
Breathe out.
.
.
Breathe in.
.
.
Breathe out.
.
.
Breathe in.
.
.
Breathe out.
.
.
Breathe in breathe out so relaxed breathe in breathe out breathe in breathe out breathe in breathe out breathe in just let your body get heavier and heavier and float higher and higher breathe in breathe out breathe in breathe out breathe in breathe out breathe in breathe out breathe in breathe out so sleepy now just let your body float higher and higher just like a bubble Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Now just sleep of the sweetest dreams Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out Breathe in,
Breathe out
