This is a loving guided meditation to help the mind and body release and transition into ease through engaging breath and self-havening touch.
I'd like to invite you now to move into the self-havening touch of your face,
Arms or hands in any order.
If you know your sweet spot,
Feel free to hang out on that sweet spot and lovingly apply the self-havening touch there.
I'm going to begin with a gentle,
Easy breath in to a count of four.
Count in your mind as you breathe in.
And a gentle exhalation to a count of six.
We're going to repeat that two more times,
Gently breathing in calm,
Cool air,
Welcoming expansive breath into your body.
And again,
Slowly releasing.
If possible,
I invite you to breathe in and out through your nose only,
Deepening the breath and this will empower your body to receive more of that delightful oxygen.
Therefore move into a calmer,
Grounded state.
If you'd like to close your eyes as we move into the formal exercise,
Please do.
If not a gentle gaze somewhere in the room,
Or you can self-haven along with me if you would.
Our brains love mirroring the self-havening touch.
It does amplify the presence of the delta waves,
Giving us more of that delightful serotonin,
GABA and oxytocin.
I'd like to invite you to start first by turning your attention to the tip of your nose,
Screening your nose and gently breathing in gratitude for the existence of your nose.
And as you exhale,
Invite any tension to release.
This may take the form of counting in.
I am grateful,
Three,
Four,
And I release,
Three,
Four,
Five,
Six.
And continuing that breath,
Grateful and release.
We're going to navigate through the system.
Now let's turn our attention to your ears.
I am grateful,
Two,
Three,
And release.
Now notice your eyes,
These beautiful spheres that allow you to navigate the world and experience the world,
Outlines,
Images and shadows.
And again,
Gently breathe in,
I am grateful.
And release.
Again,
Opening up your attention to navigate wherever it likes.
Now let's notice the presence of your thoughts,
Weightiness of your mind,
The lightness of your mind,
Inviting your attention to focus on your mind and your thoughts.
And again,
Breathe in,
I am grateful.
And release.
Let's turn our attention now to our mouth and our jaw.
And welcoming in a breath in these parts of our body that allow us to communicate,
To eat,
To kiss,
And even relax our jaw as we move in too,
I am grateful.
And release.
Extending down now to our neck and our shoulders.
These parts of us that hold so much for us,
That make so much possible as well.
Our shoulders empower our arms and our neck holds our head.
And again,
I am grateful.
Extending that loving gratitude.
And release and let your attention open up and expand.
Down to your arms.
Notice the gentle,
Loving,
Self-havening touch.
Notice the opportunities that your arms afford you.
The ability to open doors,
To cover a yawn,
To rub your eyes or scratch an itch,
To hold a loved one,
To write or paint.
So many things our arms allow us to do.
And again,
Gentle breath in,
I am grateful.
And a slow,
Easy release,
I release.
Opening up and expanding.
And let's extend that sense of loving gratitude and awareness to our hands and our fingers,
Entities that empower us to heal ourselves and to soothe ourselves.
And allow us to pick up pencils and pens,
Hold a coffee cup and a cornucane.
Allow us to so finely and detailed navigate our lives.
And again,
Noticing your hands and your fingers.
And relaxing your attention as you exhale and release.
Let's move now to the core of the being,
Just our heart space,
Our lungs.
Breathing in another breath,
The oxygen.
Our lungs know just how much air we need.
Our heart keeps beating,
Carrying us through each day.
And again,
Breathe in,
I am grateful.
And gently release.
Returning back to an expansive awareness of the entire system.
Let's move now into relationship with our tummy,
Our hips,
Our lower gut.
This is the part of our system that holds and manufactures so many important hormones and chemicals that we are never even aware that are being manufactured.
Digests our food and carries the waste away,
Bringing the good stuff to where it needs to go.
Empowering us,
Energizing us.
Noticing that self-havening touch,
Extending that gratitude to our gut,
To our core.
Gently breathing in,
I am grateful.
And another release.
Returning to expansive awareness.
Let's notice now our buttocks and our seat bones,
Holding us up right now,
Perhaps softening whatever is underneath us.
Gigantic muscles that power our legs through the day,
That hold our back up,
These core strength.
And again,
Noticing that I am grateful.
And release.
Let's extend our awareness down to our legs,
Notice our thighs and our knees and our calves.
This intricate system of muscles and sinew.
This experience of being able to move about our space,
To kick with joy,
To run,
To jump with glee,
To move about.
Notice these legs,
Your legs,
Extend to them gratitude and love.
Again,
Noticing I am grateful.
And release.
And finally,
Let's move down to our feet and our tippy toes of our toes.
Look at your toes.
Notice how finely tuned they are,
How delicate,
And yet how vital they are to maintaining our core balance and our posture.
So many tiny little bones coming together to create the foundation from which we navigate the world.
Greet your feet with love and gratitude.
Curl those toes in and release,
Noticing the feel of the carpet or the floor underneath them,
How sensitive these toes are.
Notice the ball of your foot rounded,
Our roots connecting us to the rest of the world.
As you extend your gratitude to your feet and your toes,
Imagine that your toes are smiling back at you,
Grateful for the gratitude.
And as we breathe in again,
I am grateful.
And a gentle release.
As you turn your attention back to the self,
Invite your mind and your energy to travel from the toes one by one of all of these amazing parts of your vessel that helps you navigate this world.
This time,
Breathing in gratitude the entire time.
And as you release,
Notice the color of your gratitude.
Imagine a gentle gratitude blanket wrapping around your mind and your body,
An experience that you can invite back anytime you like.
Thank your entire being for being on this journey with you.
God bless.
