Hi,
My friend.
My name is Diana Mirzaeva.
I am a Mind-Body Connection coach and a meditation teacher and today we will embark on a wonderful slow-paced guided visualization where you can fully enjoy playing with your imagination and experience various sensations in your body.
It will help you strengthen your Mind-Body Connection and deepen your relationship with self.
If you are interested in bringing your Mind-Body Connection to the next level,
Check out my Build Mind-Body Connection course here on Inside Timer.
And let's start.
Sit comfortably with your legs crossed on the floor or a meditation cushion or in a chair or sofa with your feet firmly standing on the ground.
Make sure your back is straight and supported just as your spine is connected with an invisible string both to the sky above and to the center of the planet below you.
So you become a beautiful connection between both and can receive both energies smoothly and effortlessly.
Put your hands on your knees or lap facing up and let the palms of your hands receive and give off energy.
Take a deep breath in through your nose and out through your mouth with a sigh and close your eyes.
Fully arrive at the present moment.
Feel the points in your body that touch the ground beneath you,
Your glutes,
Hips,
Feet,
Perhaps lower back.
Feel your breath moving parts of your body,
Your belly,
Chest,
Throat.
Feel the energy running through your whole body.
Imagine you're sitting right at the shore of the ocean.
It's almost sunrise time.
It's calm weather today.
The waves are gently arriving on the sand and going back,
Playing with the wind and each other.
Visualize all the details you want to see in the scene.
Perhaps palm trees moving,
Sand drifting through the ground.
Make it the way you want to see it.
Listen to the voice of the ocean and in a playful form,
Gently and lovingly,
Try to synchronize your breath with the rhythm of the waves.
Inhale as the waves approach and exhale as they recede.
Create this harmonious connection between your body and the natural element.
Feel the movement of the wind on your skin.
It is touching your knees,
Belly,
Shoulders,
Chest,
Arms,
Palms of your hands,
Your neck and face.
Put a gentle smile on your lips and welcome the wind and the ocean.
Feel how it's playing with your hair and the gentle noise it creates in your ears.
Grasp with your attention all the sensations the wind creates in your skin,
On your whole body.
Try to identify all the characteristics of the wind and sensations.
Is it cool or warm?
Do you mostly feel pleasant?
Do you get goosebumps?
How does your body react to the wind?
Take a deeper breath of this salty fresh air and allow it to enter and soften your body from the inside,
Bringing you more peace and serenity.
And try to make exhales a bit slower and longer than inhales.
Repeat it a few more times.
Pay soft attention to all the variety of sensations and feelings inside and outside your body.
In your mind's eye,
Look at the horizon.
The sun starts to rise and the wind becomes warmer.
The waves start to sparkle more and the color of the water becomes more vibrant.
Notice all the details of the sunrise you want to draw in your imagination.
The colors of the sky,
Birds flying over the ocean.
Close your eyes again and feel how the rising sun rays touch your skin,
How sensations on your skin change instantly.
On which side of your body do you feel the sun rays are stronger?
Or does the sun rise right in front of you?
Feel how your eyes squint a bit because of the light.
Trace the path of warmth on your skin,
Starting from the bottom of your body,
Going up the crown of your head.
Allow the sun warmth to touch your skin Allow the sun warmth penetrate your body and envelop you in a cozy hug.
Feel how all your skin,
Muscles and all the tissues soften and you feel more at ease.
Enjoy the comfort the sun brings not only to your physical body but to your mind.
Notice how the warm sun makes the wind a bit warmer too.
How does it change?
Try to combine both types of sensations,
Of the warm wind and the warm sun and experience them at the same time in your body.
Notice any sensations,
Tension or relaxation in each area touched by the wind or warmed by the sun.
If you want,
You can touch your skin mindfully and deepen the sensations of the warmth and the wind.
Gently touch different parts of your body,
Enhancing your awareness of the sensations.
Run your fingers through the hair,
Touch your face or feel the warmth of your skin with your palms.
Now,
Expand your awareness and feel your body sitting in this environment.
Listen to all the sounds of the ocean,
Wind,
Birds or other animals or people.
Try to grasp with your attention your inner and outer world.
Feel the energy radiating out of your body.
Feel the life enriching your being and growing outward.
Feel the unity with nature,
The calmness and tranquility of this moment.
See anything else you want to see and invite any other sensation or emotion you'd like to experience now.
Fully immerse yourself in the most perfect picture your mind can create.
Now,
Listen to the waves,
The sounds of nature closely and hear your inner voice.
What does it say to you now?
What message can you get from your true self?
Don't expect anything,
Don't force it.
Simply spend some time with this intention and you'll feel it coming to you.
Be present and go with the flow.
If nothing comes up,
That is completely fine.
You might receive your inner guidance after the practice,
During the day or even a few days later.
Let it go and spend a few minutes here,
Enjoying this state that you've created.
Embody it fully and accept all the positive changes happening with you.
When you feel ready,
Start to return to the present moment,
Bringing with you all the positive changes from that spot on the beach.
Feel the ground,
The position of your body,
Your breath.
Feel free to hug yourself and rest assured that your body embodied the sensations,
Your emotional and mental states and will remember it whenever you want to come back and experience it again.
When it feels right for you,
Open your eyes and fully arrive into your present surroundings.
Thank you so much for spending this time together.
Feel free to practice this meditation anytime you want to come back to that special spot of yours on the seashore.
Enjoy the rest of your day and see you next time.
Bye!
