The following meditation is designed to help you cope with stress that can arise from intense emotions or sensory input from an overstimulated environment,
A busy or stressful life situation,
Or from intense relationships or problems with other people.
By grounding your nervous system,
Your mind and your body,
You will gain a sense of relief and peace during this guided meditation.
Begin now by finding a comfortable position for your body.
This may mean lying down or sitting.
Whichever you choose is perfectly fine.
Just make sure that you take extra care of yourself and ensure that you are not holding any parts of your body.
So take a moment to just allow all your muscles to relax.
Feel the support against your body.
Allow yourself to let go of any effort and any holding in the body.
You don't need to do anything or fix anything.
Just allow your body to be.
Take a deep breath in,
Filling the belly and the entire space of your lungs.
And as you release the breath,
Ensure that it is gentle and quiet.
As you breathe in,
Try to notice the smooth sound of the breath passing through your nose.
And as you breathe out,
Just notice the gentle flow of the breath leaving the body.
On your next inhale,
Fill your lungs just a little bit deeper than before.
And on your exhale,
Try to empty the lungs out every last little drop of air.
Each breath in is a sign of love and compassion to the body and the mind.
Each breath out is a conscious allowing for you to release everything you have experienced today.
Relax your effort of breath and just notice now your own unique pattern of breath and the sensation of movement in your body.
As you allow your breath to move in and out without any extra effort.
With your next inhale,
Bring your breath deep down into your heart,
The fourth chakra.
Bringing your breath into your heart center,
You begin to see a beautiful glowing green light coming from your heart.
It's warm,
It's inviting,
And it's nurturing.
With every inhale,
You see your heart center light up with the color green.
In every out breath,
The light dims ever so slightly.
Just notice this as you inhale and exhale gently into your heart.
Make sure that your breath is for you and you alone,
Consciously showing yourself love and kindness.
You yourself more than anyone deserve your own compassion.
Now with your next inhale,
See the glow from your heart center slowly move out down towards your stomach.
Feel the internal organs slowing down,
Softening.
Now see as this beautiful light moves down over the top of your legs,
Your knees,
Your shins,
Your ankles,
Tops of your feet,
And the bottom of your feet,
And now the tips of your toes.
Every breath and your heart energy bring a sense of groundedness to your body.
Nothing around you can take you away from the sense of being here right now in your body.
You start to feel a lightness in the top of your head,
At the center of your brow,
The cist chakra.
See now a beautiful purple light radiating from the center.
And with every breath in,
This light glows.
In every out breath,
It dims ever so slightly following the rhythm of the energy of your breath.
You deserve this time.
You deserve this breath.
Feel a sense of ease and calm.
Wash over the top of your head,
Your cheeks,
And your jaw.
So soft and relaxed.
Your neck that does so much work and holds so much tension just begins to melt down the body into the tops of the shoulders,
Down the arms,
Into the wrists,
And the hands.
Can you notice now a gentle pulsation of energy in the hands?
That purple beautiful glow from your six chakras now marrying into the green in your heart,
Becoming one beautiful bright ray of light near your heart center.
You feel a sense of calm and peace from your inside of your body and your heart moving slowly to the outside of the body and the skin.
And then that soft sensation of calm moves just beyond the skin outside the body.
And you envision a gentle orb of light surrounding you.
You can make this as large or as small as you need.
The larger the orb,
The more protection you receive.
Visualize yourself comfortably,
Safely right inside this orb.
Outside influences cannot get to you.
You are centered.
You are in your body only and in your breath only.
Notice the gentle rise and fall of your breath and sense the calm that has moved up and over the entire body.
You are able to feel now that everything that you have taken from the inside of the body and slowly moved out to your body has allowed your mind and your energy to come back to a peaceful baseline where self-care,
Self-compassion and self-love come with ease.
Before your meditation is completely finished,
Just allow yourself to bring yourself to your breath and feeling that with every out-breath you become even softer and even more at ease.
Rest here in your breath.
Find your heart center again.
Ask your heart what it is you need.
Allow yourself to give to yourself what it is you need right now and beyond the time of meditation.
Stay here in your breath as long as you are able to take the time to do so.
With every extra moment you will further strengthen and care for yourself,
Your body and your mind.
You deserve this time so take as much as you can.
Namaste.
