My name is Kari.
Let's meditate together.
Lay down in your bed and make sure that you're comfortable and you're not going to be disturbed.
Close your eyes.
And as you close your eyes,
Start to just become more aware of your body.
How your body feels laying in bed.
Make sure that you don't need to adjust anything.
Put more of your focus on the whole of your back body.
The back of your head.
Your back.
The back of your legs.
Feel the connection of your body to the mattress underneath it.
Start to deepen your breathing.
Slowing it down.
Try and find a nice slow pace that feels good for you.
If you go too deep and try and go for too long,
It can feel strained and not comfortable.
You do a pace that feels right for you.
Anything that's just a little bit slower than your normal breathing is perfect.
And when you've settled into that breath and it feels comfortable and natural,
Take your focus and attention to the top of your head.
See if you can feel the outside.
What's happening just above your head.
Maybe you'll feel the slightest sensation of a gentle touch.
Notice the difference between what's happening on the outside of your head versus what it feels like on the inside of your head.
So on the outside you might be aware of a slight feeling.
A tingling.
As if someone's very gently touching the top of your head.
See if you can imagine that or get a sense of that in your mind.
And then on the inside push your awareness to the left side of your brain.
The left side of your head.
As if you're feeling your head on the inside from the left side.
Take a breath and do the opposite side.
Push from the right side of the inside of your head.
As if you push in the top of your head like a little person inside of your mind.
Pressing on the ceiling.
Go back to the left.
Feel the left again.
And then switch back to the right.
See if you can push into the back of your head as it lays on the pillow.
From the inside as if you're pushing the back.
Just so you know you're bringing into focus and attention your mind and how it can connect to body awareness.
The sensations inside of your body.
So we can start to drop deeper into our own awareness and relaxation.
Put your focus on the space across your forehead and feel into that space.
And as you do so start to set an intention that just your focus on that part of your body brings relaxation to it.
Focus on the space around your temples and around your eyes.
And let them start to soften and relax naturally.
Focus on your cheeks,
Your jaw.
Bring relaxation to that part of your body.
Breathe,
Relax.
There's a rhythm to it.
You find a part of your body.
You focus all of your awareness and attention on that part of your body.
You take a breath into that part of your body and then you set an intention of relaxation in that part of your body.
There's a rhythm and a flow.
Focus on the back of your neck and the space across your shoulders.
Feel that space.
Breathe into that space and then on the exhale allow the softening and the relaxation to flood into the muscles across your shoulders.
Focus now on your upper arms and imagine that the relaxation is flowing down into your elbows.
Moving your focus down into your forearms.
Relaxation following moving down into your wrists.
All the way down into your palms and then your fingers.
Let your body start to get heavy.
You allow the relaxation.
You allow the shift in your body.
Tell yourself it's time to let go and relax.
Let your body start to get heavier.
You'll feel a gentle shift inside of your whole being that feels as if it's falling just a few more millimeters into the bed.
Every time you breathe out let your body fall just a little bit more.
You're allowing your body and your mind to fully surrender bit by bit.
Put your focus on the muscles in your chest and as you exhale allow the fall,
The softening.
See if you can relax the muscles in your tummy.
Breathe into that space.
Put your focus and attention on your abdomen.
Feel it from the inside,
From the outside and then allow the relaxation to flood in.
See if you can relax all of your spine,
The top part of your back.
Focus on the middle part of your back.
Soften it.
The lower part of your back.
Let everything start to melt just a little bit inside of you.
Relax your hips into the bed.
Focus on your thighs.
Feel inside of your legs in your mind.
Go inside.
Allow your breath to come into your thighs and let them soften.
Let them let go and relax.
Moving your awareness down into your calves and your lower legs.
Go inside.
Feel inside.
Connect and then breathe into them so that they can relax fully and completely.
Your ankles relax.
Your feet get heavy and relax.
Allow yourself to get that deep heavy feeling going on throughout your entire body and yet at the same time there's a sense that you're weightless.
Even though you're super super heavy,
There's a part of your body that could just rise up and float away.
Two different states of being both very very relaxed.
And as you feel comfortable and safe in this floaty deep state of relaxation,
I'd like you to imagine that you're walking forward.
You're on a path.
You're barefoot.
You can feel the earth underneath your feet.
It's powdery like dry dirt.
It crunches just a little bit as you walk and step forward but it feels good like stepping on bubble wrap.
The sound is cool and it feels good underneath your feet.
It's a cloudy day.
There's no Sun in the sky.
There's that cool misty fog all around you.
You could say it's gloomy or you could say it's beautiful.
You can feel the coolness on your skin.
The slightest damp feeling.
Your nose is a little bit cold on the end and it's really refreshing.
It feels almost cleansing.
Something so simple is walking on a path on a foggy day.
The fog all around makes you think of the fog in your brain.
Life is being complicated lately.
So much going on.
At times you feel overwhelmed,
Stressed.
Some days you get anxious and you don't even know where it's coming from.
It seems to hit you on those days when you think you're fine and then all of a sudden you get a flutter in your chest or your breath feels tight.
Your palms might get sweaty.
The fog also makes you think of your mood.
It's heavy.
The fog has a heaviness to it like a blanket and you can't see too clearly.
If it was a sunny day with blue skies you'd be able to see the trees,
The buildings,
Maybe the other people around you today on your walk.
But instead you have the mist and the mist makes you feel alone.
You don't see what's going on everywhere else.
It's just you on your walk.
That makes you think that that's what your life has felt like lately.
You've been dealing with everything alone.
It's funny how when everything is going okay people are there but when times are foggy,
Cloudy,
Dark,
People seem to disappear or most of them do anyway.
They're probably too busy dealing with their own foggy days to worry about yours.
Through the fog,
The mist,
There's a light as if it's shining down through the trees.
It can't possibly be the Sun you think to yourself because that's not possible.
But the light feels good even though you're far away from it right now.
You're drawn to it.
You start to walk a little bit quicker and the light seems to get brighter up ahead.
You eventually get to the point where you're standing right there as if you're standing in a beam of light from the sky.
It's weird.
It doesn't make any sense.
There's fog everywhere else yet through the trees in this one part on the path there's the brightest,
Goldenest,
Beautifulest beam of bright light shining through and you're standing right in the middle of it.
You take a deep breath and close your eyes and your head falls back slightly as if you're raising your face up to the Sun.
It's like a breath of fresh air.
Something completely beautiful and healing in the middle of this cloud of fog.
You open your arms and lift your heart and your chest up to the Sun welcoming its rays into your body.
Breathe in deep as if you're breathing every single particle of sunlight into you.
You can feel it tingling on your face and your throat and your chest.
You turn your palms over as if to receive the light shining down into your palms.
If there were angels they would be singing right now as if the whole world is cracking open into this light with you right now.
Your chest expands,
Your heart opens,
Your throat opens,
Your third eye sings loudly as the Sun pours into it.
Your crown tips back welcoming the Sun pouring into the top of your head.
The whole thing is blissful.
You feel it tingling.
It tingles.
It's so good.
Your whole body starts to tingle as if you've never seen the Sun before,
Never felt the Sun on your skin before.
You need it so badly.
Life has sucked elately and this is just what you needed.
A ray of light to wipe everything clean.
The earth feels really good underneath your feet and it feels like you're being recharged.
Like someone just plugged you in like a phone.
Thank you.
Thank you.
Thank you light.
Thank you Sun.
You feel the cool mist still swimming around your back and the contrast of the cool misty fog and the bright golden Sun on your front seems to symbolize everything about life.
The duality in the experience of life.
This too shall pass you think to yourself.
The contrast of the mist and the Sun makes you smile,
Makes you realize that that's what life is all about.
Both equally beautiful in their own way.
You know in that moment that everything that's been bringing you down,
Everything that's been challenging,
Testing,
It will all pass and on the other side of it you will be able to reflect.
You'll gather the new knowledge that you've learned from the experiences that you've had through the toughness of it all and you know that it's gonna be sunny days once again pretty soon.
This light has charged you,
Given you a moment to heal and gather some hope,
Gather some new energy to move forward and continue on your beautiful path.
Namaste my friend.
