Welcome,
To this guided meditation,
Called No Frills Relaxation,
Because that's exactly what you'll find.
You won't be transported to other places in your mind,
Instead,
You'll be practicing mindfulness and concentration,
Living in the moment with your own breath,
And becoming a channel of energies that link you to the earth and the divine.
Let's find a comfortable position,
Either sitting or lying down.
If you are sitting,
Try to keep your feet flat on the ground beneath you,
If that's comfortable for you.
Be mindful about being in this moment,
And set your intention in your mind to allow your body to settle into a state of deep relaxation as this meditation proceeds.
Now gently close your eyes,
And take a deep breath in through your nose,
Filling your lungs completely.
Hold it for a moment,
And exhale slowly through your mouth.
Let's take a few more deep,
Calming breaths together,
And I'll count the few seconds to hold.
Let's begin,
Deep inhalation,
Hold 2,
3,
4,
And exhale slowly and fully,
Again,
Deep inhale,
Hold 2,
3,
4,
And exhale slowly,
Intentionally,
And completely,
And once more,
Inhale deeply,
Hold 2,
3,
4,
And exhale completely and fully.
Now return to breathing comfortably and naturally,
And with each breath,
Feel yourself becoming more present,
More relaxed,
More at ease.
You are in safe,
Tranquil surroundings.
Now bring your awareness to the very base of your spine.
This is where one of your energy centers is located,
Called the root chakra.
Visualize in your mind roots like those from a mighty,
Healthy oak tree extending from the base of your spine,
Reaching deep into the ground beneath you.
Feel these roots anchoring you,
Solidly connecting you to the nurturing energy of the earth and the regenerative energy of the soil.
With each breath that you take,
Imagine drawing up this energy through your roots.
When you inhale deeply,
You feel the earth's grounding energy flowing into your body,
Filling you with stability and strength.
And each time you exhale,
Release any tension or stress into the ground for it to be transformed and regenerated into life-giving positive energy.
As you continue to breathe and focus on each breath,
Visualize the earth's energy as a warm golden light.
With each and every inhalation,
This golden light rises up through your roots,
Traveling up into your legs and hips and abdomen,
Allowing it to fill every part of your body,
Bringing with it a sense of calm and comfort.
And with each exhalation,
As you breathe out,
Let go of any worries or concerns,
Allowing them to be absorbed by the earth.
And now shift your awareness upward.
Imagine a radiant white light descending from the heavens and coming to rest just above you,
Representing the purifying energy of the divine.
This light is pure,
Loving and healing.
And now as you breathe in,
Visualize this white light continuing its descent from above,
This time entering gently through the crown of your head.
As it bathes you in its warmth,
Feel its comfort as it flows slowly down through and around your body.
Inhale deeply,
Allowing this white divine energy to fill your mind,
Clearing away any negative thoughts or distractions.
And each time you exhale,
Release any mental tension.
Allow this divine energy to flow down into your neck and shoulders,
Dissolving any tightness or stress.
As you continue to breathe,
Feel the white light moving down your arms,
Through your chest and into your heart,
Filling you with peace and love.
And now envision that golden light of the earth's energy and the white light energy of the divine meeting within your heart center.
As they merge,
Feel the powerful combination of both grounding and purifying energy.
This unique union creates a channel of healing energy flowing from the earth to the divine and back again.
As you breathe in,
Draw this combined energy up from the earth,
Through your heart,
Into your throat,
Releasing any blockages in your communication.
Exhale,
Letting go of any fear or doubt about using your voice.
Inhale,
Feeling this energy flow up into your head,
Clearing your mind and opening your centers of intuition.
And when you exhale,
You expel any lingering tension.
Continue this cycle,
Breathing normally and inhaling the golden and white light energies,
Feeling their combination flow through your entire body.
Allow it to travel down your spine,
Through your hips,
Into your legs and feel it moving down to your feet,
Grounding you even more deeply into the earth.
Now as the purifying energy flows through you,
Intentionally allow it to encounter and identify any stress,
Worry or negative energy that might be present.
Acknowledge this negative energy and take control by visualizing it in your mind as dark billowy smoke.
And with each inhalation,
Concentrate on drawing in the white light and with each exhalation seeing any of the dark smoke dissipating,
Getting thinner,
Weaker and completely leaving your body.
Inhale deeply and exhale,
Releasing that energy and stress and tension associated with that black smoke.
Watch as it flows downward past your legs and feet,
Into the earth,
Where it will be absorbed and transformed.
Feel the indescribable power of the earth's regenerative energy,
Taking in this negativity,
Recycling it into positive,
Vibrant energy.
With each breath,
You feel lighter,
More free and more at peace.
Allow the white light energy from the divine to cleanse you,
Purifying your physical and your spiritual bodies.
As we begin to conclude this meditation,
Take a moment to appreciate the harmony between the grounding energy of the earth and the purifying energy of the divine.
Know that you can return to this feeling of peace and balance whenever you need it.
You can create that channel between the grounding earth's energy and the purifying energy from the heavens.
Now,
Slowly bring your awareness back to your breathing and then bring it to the weight of your body against the chair or bed or other structure that supports you.
Gently wiggle your fingers and toes,
Reawakening your body,
And when you feel ready,
Slowly and gently open your eyes and take a moment to be in the moment and notice how you feel and acknowledge that feeling.
Carry this sense of calm,
Tranquility and clarity with you throughout your day.
Thank you for joining this meditation and may you be filled with peace and light today and always,
And may you share that with others.
