Hello and welcome to this guided meditation.
Begin by finding a comfortable position.
Lying down is ideal for this practice,
But if you'd like to stay seated,
Start to ground down into the sits bones,
Allowing your spine to be long and your hands to rest softly in your lap.
If you're laying down,
Allow the palms to either face upwards for energy or downwards for grounding.
Let the eyes start to flutter closed.
Take a moment to sink into the here and now.
You have nowhere to be,
Nothing to do,
Except be right in this present moment.
Start by simply noticing your body,
Your breath.
Without trying to change anything yet,
Just take a scan of where you're at.
Notice the weight of your body,
Where it meets the surface beneath you.
Notice any areas that feel at ease and any areas that don't.
Notice what you may have brought with you to this meditation today,
Either in the mind or the body,
Any tension,
Any thoughts,
Any residue from the day.
No need to forcibly push it away,
Just acknowledge it and then let it fall gently to the side.
Now bring your attention to your breath,
Not changing it yet,
Just observing it.
Notice the natural rise and fall.
Notice whether it's shallow or deep,
Fast or slow.
Notice these things without judgment.
On your next inhale,
Slowly begin to deepen the breath.
Place one hand on your belly and on your next inhale,
Let the breath drop all the way down,
Feeling the belly rise beneath your hand.
On the exhale,
Let the belly fall.
Rise on the inhale and fall on the exhale.
With each breath,
Create space in the body.
Let yourself expand on the inhale and soften on the exhale.
Start to find expansion through the belly and towards the hip bones.
Notice if you feel any tension or difficulty expanding towards the hips.
Notice these things without judgment.
Let the breath begin to slow to a natural pace,
Sinking and softening more deeply with every exhale.
As you start to bring your awareness from the breath to the spaces at the bottom of your feet.
Now I want you to imagine at the bottom of your feet a warm golden light is beginning to gather.
This light is pure energy.
It feels like life force,
Warmth,
Love,
Everything your body needs right now.
It's already there and it's been waiting for you to notice it.
Once you see and feel that golden light at the bottom of your feet,
Slowly start to draw it up through the soles of the feet on your next inhale.
Feel it filling your toes,
The arches of the feet,
The heels.
Warm,
Golden energy.
On your next exhale,
Start to release anything from those areas that are full of golden light,
Anything that does not serve you.
Allow the light to dissolve whatever tension might live there.
Let it go on the exhale.
On your next inhale,
Allow the golden light to move up through the ankles,
Permeating all of the tissues,
Vessels,
Nerves,
Bones,
And muscles that live there.
See it start to crawl up the calves,
The shins,
The backs and the fronts of the knees.
Allow the light,
The energy to move through any tightness,
Any tension here,
And feel whatever does not serve you dissolve as soon as the light touches it,
As you let it go on the exhale.
Inhale as the golden energy fills up into your thighs,
Your hamstrings,
Your hips,
And through the pelvis,
Bottom of the belly.
Once again,
Let the energy dissolve whatever it finds that does not serve you.
Seeing the light pervade through every layer of your body,
Cleansing it and clearing whatever does not serve you to let go on the exhale.
On your next inhale,
See the light rise into your low back,
Your belly,
Your digestive center,
Any tension that you've been holding here,
Any anxiety stored in the gut.
See the golden light move through it,
Soften it and dissolve it.
Exhale,
Release.
Inhale,
The light fills the ribcage,
The chest,
The back,
The heart,
All the way up to the shoulders.
Let it expand with the breath.
Feel the warmth,
Feel the spaces where it touches,
And exhale to soften.
Inhale as the golden energy moves up through the shoulders and down the arms.
Touching every bone,
Muscle,
And nerve,
Every tissue,
Every cell.
See it pervade into your hands and your fingertips and out through the fingertips,
Letting this energy,
This life force,
Fill every corner.
Once again,
Allow it to dissolve any tension,
Anything that does not serve you in these areas.
Inhale as the light rises through the throat and the jaw.
Let the jaw drop as this energy dissolves any tension you may have been holding in the jaw,
In the neck.
See this golden energy move through the back of the neck,
Up to the base of the skull,
Through the face,
All of the muscles in the bones of the face.
Allow this golden energy to release any tension in the face,
In the head,
The brow,
The space behind the eyes.
Release all of that tension on the exhale.
One final breath now.
Inhale the golden light all the way up from your feet to the crown of your head.
Feel your entire body filled with this warm golden energy.
It is light,
It is love.
You are full of life force energy.
It pervades through every cell and every tissue in your body.
All of the tension is gone and you are full of love.
Hold that breath gently at the top and exhale.
Soften into the life force energy.
Soften into the light that you're holding in the body.
Stay in this space for as long as you need.
When you're ready,
Begin to deepen the breath again.
Start to find small movements back into the body.
Wiggling the fingers,
Wiggling the toes,
Maybe find circles in the wrists and in the ankles.
Take your time returning to this moment.
There is no rush.
Notice how your body feels now compared to when you arrived in this meditation.
When you're ready,
Gently open your eyes.
You are now ready to continue with whatever it is that is next for you.
Full of love,
Full of light and energy and in tune with your body.
Thank you for joining today.
