Expanding Consciousness Meditation

A SunnyRoots guided meditation. Simple to follow for beginners and experts alike. You will be guided to focus on sound, physical and emotional feelings then through expanding your concious awareness.

Get to know yourself and you will know the universe.

Transcript

We will now commence a relaxing and conscious expanding meditation that will help you get back to your sunny roots.

You may stop at any time you wish by simply returning to your breath,

Then becoming aware of your surroundings and finally opening your eyes.

Take your time,

Don't rush.

Let's start by shaking your body.

Shake,

Shake,

Shake.

Shake your hands,

Shake your feet,

Shake your arms.

Now stop shaking and relax.

Find a comfortable position which supports a straight back.

Feel free to sit in a chair,

Cross-legged,

Laying down and to use a bolster if needed for added comfort and support.

If you lay and find yourself falling asleep,

Then I recommend that you try sitting.

If you get backache,

Use the wall to support your back.

Whatever works best for you,

Provided you maintain a straight back.

Good.

Close your eyes and relax.

Smile.

Let go of any desires you may have.

Stop thinking about things in the past or plans for the future and be in the present moment.

Only right now can exist.

Only now matters.

Let go of any resistance you might be holding onto.

And relax.

If at any time you find yourself carried off into a thought,

Simply accept,

Observe and return to the breath and present moment.

Take a deep breath and breathe out slowly.

Don't strain yourself and try to breathe in deep,

Starting from your belly until it fills your chest.

Follow your own body's rhythm.

Take another deep breath in.

Breathe out slowly and relax.

On the next breath,

Carefully observe as the air enters and exits your body.

What temperature does it have?

What energy does it carry?

What shape is it?

How does it flow through your lungs?

Breathe in.

Breathe out and relax.

Breathe in.

Breathe out and observe.

Visualize the breath as it enters and exits your body.

Breathe in and feel the prana life energy enter and disperse through your body.

Breathe out and as you do,

Visualize any stress,

Pain,

Frustrations and so on leaving your body.

Keep smiling,

Relax your body and just let go.

Let's repeat three more breaths and as you breathe in,

Direct the healing energy of life to the areas in your body which you feel needed the most.

Your heart perhaps,

A sore back maybe,

To your head.

Just trust your intuition.

Breathe in.

Breathe out.

In and out.

Excellent.

Let's continue.

You can breathe normally now.

Focus on the sounds around you.

Don't judge them,

Just observe each sound without further thought.

None is either good or bad,

Wrong or right.

There are many kinds of sounds so try to hear each one of them with all of your attention.

The birds,

A passing car,

A fan,

Perhaps some voices,

Maybe there's raindrops,

Your heartbeat,

Your breath,

Maybe even a pitch in your ears,

Whatever you can hear.

Just listen.

Okay.

Okay.

Take a deep breath in and out.

Take a breath in.

Now focus your attention on your physical body.

Start at the very bottom of your body,

At your feet,

And notice how they feel.

Are they warm or cold?

Do they tingle or pulse?

Is there some tension or are they relaxed?

Do they hurt perhaps or simply feel good and comfortable?

Feel their weight and relax them.

Now focus on your calves.

How do they feel?

Are there any tensions?

Are the muscles tired or relaxed?

Warm or cold?

Can you feel the blood passing through them?

Now focus on your knees.

And continue the observation.

Observe your thighs.

Observe your hips,

Groin area.

Move to your stomach.

Observe any tension.

Observe your solar plexus and ribs.

Observe your chest.

Observe your shoulders.

Do you have any tension?

Are they warm?

Do they tingle?

Go to your upper arms.

Your lower arms and elbows.

Your hands and fingers.

Move up to your neck.

Feel anything physical that you can feel or notice.

Observe your scalp,

Hairs.

Observe your eyes.

Relax your eyes.

Relax your tongue.

Relax your tongue.

Observe your face.

Observe your whole body.

Take a deep breath in and relax.

Take another deep breath in and out.

Now focus on the energy running through your body.

How does this energy feel to you?

What is its color?

What direction does it flow in?

Are there more than one kind of energy flowing through your body?

Does it have a smell,

A taste,

A glow,

A shape?

What is its texture?

Does it change or is it steady?

Feel your energy.

Just observe.

Don't judge.

Take a deep breath.

Take another deep breath.

Keeping your eyes closed,

Let's expand your consciousness to a foot distance from your body.

Feel the area surrounding your body.

Feel the solidity of the floor or the chair you are on,

The clothes around your body,

The air that comes in contact with your skin,

And any other vibration or thing that you may feel about your surrounding area.

Now expand your consciousness to cover a meter,

Three feet,

In all directions from your body.

Further expand your consciousness.

Extend your consciousness to cover the entire room you are in.

Sense chairs,

Tables,

Furniture,

Everything,

Feel the light of this light.

Now expand your consciousness to cover the house or apartment you are in.

Let it go through the walls or up or down a floor.

Feel everything.

Let your consciousness grow even further to cover the entire neighborhood,

All the houses surrounding,

The trees,

The people,

The animals.

Now the entire city.

The whole country.

Now let your consciousness expand to cover the entire planet,

All its oceans,

Its continents,

Its countries,

Its cities,

Its life forms,

Its atmosphere,

Our beautiful planet.

Let's venture out further to cover all our solar system and its planets and our beautiful sun that provides life to our planet.

Continue to expand your consciousness to cover our entire Milky Way galaxy and all its billions of stars.

Finally become the entire universe.

Become life itself.

Feel yourself in every part of existence.

There is no more difference.

You are both one.

Now let us return our consciousness back to the galaxy.

Let us return back to our solar system.

Let your consciousness return to our planet Earth.

And back to the city.

And back to your room here.

And finally back to your body.

Very good.

Smile.

Take a deep breath.

And breathe out.

Wonderful.

Observe how you feel.

How do you feel compared to when you started?

You feel more at peace.

You feel more relaxed.

You feel more one with the universe.

Slowly start to wiggle your toes and your fingertips.

Gently stretch your body.

If you are laying down turn to your side and lay on your side.

Set up if you are not seated already.

Let's take one last breath.

Come aware of your surroundings.

And slowly open your eyes.

Wonderful.

Great.

Thank yourself for taking the time out to engage in this voyage into yourself.

May the light in you shine bright.

Have a great day and evening.

Bye bye.

Reviews

Absolutely beautiful ❤️

expansive calming and centering 🙏🏻✨

Wow! I was so ready for this experience! Thank you.
Will pursue.

I had a cough before doing this so it was a great reminder that where attention goes energy flows. It shifted and I can finallly breathe again. Namaste!
X

Very good Great for building awareness and relaxation

Such a powerful, transformative experience! I feel limitless. I feel one with the Universe. I feel that I'm every possibility in any point of time. 30 minutes flew as one. Thank you so much for this meditation gift! ❤️

Deeply relaxing. Thank you 💜 x

Such a soothing, relaxing voice to guide through this wonderful exercise. Thank you 🙏

Thank you, this was wonderful!

Love your voice and your energy and your intention. Thank you for this amazing, yummy and expansive meditation.

This is a great meditation for grounding yourself. I feel so much better now.

I really enjoyed this meditation, peaceful and guided. Voice is nice too

Found this peaceful & easy-a great way to start the day. The visualizations made me feel part of something much bigger.

So LIVE! Just like a real session! Thank you, it was fantastic!

I really enjoyed it

Thank you for a beautiful meditation.

Amazing meditation ✨✨✨✨🦋thank you🌷
Light & Love 💗

Very relaxing. Thank you.👍❤😊

Very good thanks!!