Please close down your eyes and settle into a comfortable position that feels good for you for your meditation.
That could be anything you want.
We can meditate in all different ways.
You can meditate walking,
Doing the dishes,
On your treadmill.
You can meditate seated,
Laying down,
Wherever you want.
Make sure that you're comfortable and if it is accessible to you,
Close your eyes.
Start to slow down your breathing so that you can step into a different pace with your body,
A more relaxed,
Calm pace.
Slowing down your breath is going to help you to get there.
Nice,
Long,
Slow,
Deep breaths.
This is also sending signals to your brain that it's time for you to meditate.
It's time for you to relax.
Especially if you do this consecutively,
Regularly,
You know,
On a consistent basis,
Your brain will get used to this little format of sitting comfortably,
Closing your eyes,
Slowing your breath.
It's like a routine for the brain.
And as you slow down your breath,
Start to feel the different parts of your breath.
Notice all the subtle movements,
The sensations,
The different feelings you get when you breathe in.
What does it feel like when you breathe out?
The changes in your body.
Maybe your mind shifts into different places on the inhale.
Versus the exhale.
Make it really slow,
Circular,
Evenly breathing in and evenly breathing out.
Allowing your shoulders to start to relax,
Your face to relax.
Let this peace that's coming into your body with your slow breath,
Let this peace start to soften all of the muscles in your body,
Keeping your spine nice and straight so it can support you.
But see if you can soften the rest of your body around it.
Feel your legs get heavy.
Your arms get heavy.
Let your hips settle just a little bit deeper into your chair,
The bed,
Or the ground.
By using your breath to aid you with creating some magic inside of your own body,
Take your breath into the center of your chest.
So make that the focal point every time you breathe in.
Breathe in,
Feel your breath coming in through your nose,
But mostly focus on the breath starting to pull,
Kind of swirl around your heart center in the center of your chest,
Between your ribs.
And when you breathe out,
See if you can soften the rest of your body still.
So on the inhale,
The purpose is to breathe in,
To really feel this space in the middle of your chest.
Start to become more self-aware.
Let the feelings be more acute around your heart space.
As you breathe out,
Your job is to just soften,
Let go a little bit,
Relax a little bit more.
Bring awareness with your inhale and relaxation with your exhale,
And just do that for a moment for me.
Find a pace,
A rhythm.
The desired feeling that I'd like you to feel in your body is just the sense of calm,
A sense of space.
Breathing in,
Self-awareness of your chest,
Your heart.
What does your physical heart feel like?
Expand your awareness a little bit to the actual physical heart.
And on your exhale,
Relax.
Allow peace to start to be present.
That normally comes naturally when you slow down your breath,
When there's stillness in the body.
We can finally hear what's going on inside.
And as you feel your heart,
See if you can tangibly get a reading on where your heart,
Your physical heart,
Is.
Does it feel heavy in your chest?
Does it feel quite light?
Does it feel like it's buzzing and vibrating and happy?
Or does it feel like it's quite soft?
Quite solid?
What is the sensations and the emotional connection?
What do you feel in your chest?
Don't try and change anything.
Don't feel your chest and think,
Oh it's supposed to feel wonderful right now.
Just read it.
This is about self-awareness,
Observation.
Most importantly,
It's a sense of self-acceptance.
So on those days when your chest might feel heavy,
You still love yourself.
There's nothing wrong.
And on the days when your heart is buzzing and open and happy,
You don't love yourself more.
You still love yourself.
Trying to find that balance within of just self-acceptance of the feelings that you're feeling,
And it's okay to feel.
So once you've gauged where your heart is at,
Now we're gonna bring it some love,
Some light,
Some hope,
Even if it's already full to the brim.
I'd like you to imagine in front of you this beautiful,
Beautiful,
Natural scene.
Maybe there's a lake.
Maybe there's a pool,
A bed of water,
Or a river,
Ocean.
What makes your heart sing?
Imagine that in front of you.
And there's clouds in the sky,
And it's just finished raining,
And you can see the most beautiful,
Intense rainbow there in front of you.
As if part of the rainbow is falling into the water,
And the other part goes wherever it needs to go.
But you can see all the colors,
They're all defined,
Each one with its own feeling,
Its own frequency.
Each color has its energy,
And today what you're going to do is use your breath to breathe in those colors,
All of them.
Start to feel as if when you breathe in through your nose,
You can breathe in all the tiny little particles of this rainbow.
Breathing it in deep down through your throat,
Down into your chest,
All around your ribs.
Settling in the pool of wonderful,
Beautiful rainbow colors around your physical heart and your heart space,
Your heart chakra,
In the center of your chest.
Bring in these colors at this point without any awareness of the different frequencies and what they mean,
What they'll do.
Make that not important,
Just know that these colors all have different abilities to make you feel a certain way inside of your body.
And you're welcoming in all of the colors,
Because these colors represent all that is,
The universe,
Mother earth,
Nature.
It represents love,
Ease,
Divine connection.
These colors represent grounding,
Stability,
A feeling of being connected.
Everything that you need,
Everything that your heart is craving,
Just know that it's within these colors in the rainbow.
Feed in your heart with what it needs,
And in turn,
You're feeding your body,
And in turn,
You're feeding your mind,
And you're also feeding your soul.
And all you have to do is see this rainbow there in front of your mind,
And absorb it with every breath.
Nice,
Long,
Slow,
Deep breaths.
You can see the colors inside of your heart wrapped around your heart like blankets.
You could see them falling into your heart space like a shower of colors.
You could see the colors of the rainbow swirling around and around like a tiny little vortex inside of your heart center.
Use your imagination and play with the colors,
And add it on to the magic that you're creating in this meditation for your body.
Imagine that you're just removing any waste,
Anything that isn't necessary.
And you can see your breath out if it helps your visualization,
As grays,
Blacks,
Blues,
Anything kind of dull.
Representing anything in your heart that you'd like to let go of.
Breathe in the colors,
And breathe out,
And let go.
Pretty simple exercise.
See if you can stick with it,
And if your mind wanders,
Just bring it back to your breath.
Every time you breathe out and release,
See if you can feel just a little bit lighter.
Like it's actual spa day for your heart center and your physical heart.
You're giving it a spa treatment that's the bestest kind.
Just giving it some love.
Let those colors swell down into your abdomen.
Let the colors swell up into your throat.
Feel them swell across your shoulders.
Like the space inside of your chest is just not big enough for all of these amazing healing energies.
Feel it expand,
And every time you breathe out,
Let go.
So,
You feel like all that you have left is just a couple of breaths of letting go.
Just breathe it out,
Whatever it is.
Don't make too much attachment to it.
Just let it go.
Let the heaviness out and bring the light in.
Until eventually,
You feel completely full of this rainbow.
And within that light,
There is joy and a sense of hope.
You can see it there.
Feel it.
It's in there.
There's peace.
There's a feeling of contentment.
You definitely feel calmer.
And with all of that encapsulated inside,
I'm going to count to three and you can open your eyes and come back into your space.
One,
Two,
Three.
Opening your eyes,
Just feeling aware of your body,
Your breath,
Your life force.
And so it is.
Namaste,
My friends.
