Making yourself comfortable,
Sitting either cross-legged on the floor or upright on a chair,
Gently closing your eyes and bringing your attention inwards.
This is a meditation to cleanse your energetic field,
To help you to develop and cultivate trust within and to be grounded because as we learn to trust in ourselves and become more grounded we're able to deal with whatever challenges come our way in our lives.
We are more empowered to choose how we wish to respond to situations and events.
We're calm and we're fully present.
So the benefits of this meditation are many fold and indeed this meditation can be used at any time that you're feeling overwhelmed or anxious or bogged down with emotions.
We'll start with some breathing exercises.
This helps to calm the nervous system so that we can ground the energetic system.
So we're going to do what's called box breathing which is in for four,
Hold for four,
Out for four,
Pause for four.
If the count of four is too much for you or too short for you,
You can adjust it accordingly.
So breathing out and breathing in two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Pause two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Pause two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Pause two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Pause two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Pause two,
Three,
Four,
In,
Hold,
Out,
Pause,
In,
Hold,
Out,
Pause,
Once more,
In,
Hold,
Out,
Pause.
And you can let go of the counting and breathing now and just let your breath do whatever it wants to do.
Let it be easy,
Let it be open,
Let everything just be as it is in this moment.
It's allowing,
Tuning into any emotions that may be present for you and softening any tension that may be there for you.
Bring your awareness now to your crown,
The top of your head.
We're going to cleanse the energetic system through a very simple visualization.
I ask you to imagine that there is a golden white light shining brightly above your head.
This could be a sun,
It could be the moon,
A star.
If you can't see it,
Don't worry,
Just intend that it's there.
And as you breathe in,
Visualize or say to yourself,
I'm breathing in this light through my crown,
My third eye,
My throat,
My heart,
Into my belly,
Filling up your belly,
Pouring that light,
Pouring into your body like water into a cup as you breathe in.
And then letting that light flow down your hips,
Your legs,
Your shins and your feet into the ground on the out-breath.
We're going to do that for a few cycles of breath.
So breathing in,
Pulling that light down into your belly.
And as you breathe out,
Letting that light flow down your legs and at the soles of your feet.
It's a cleansing breath,
That light pouring down through you and around you as you breathe in and washing through you just like a shower would,
Letting go as you breathe out.
And as you breathe out,
Saying to yourself,
Just letting go.
It doesn't matter what you're letting go of,
You don't have to know.
Just simply holding that intention.
And your higher self,
Your subconscious will know exactly what to let go of.
It could be old emotions,
It could be old beliefs,
Habits,
Patterns or behaviours.
Whatever's outdated for you,
Whatever no longer aligns to who you truly are,
You can let them go with the out-breath.
And again,
Your higher self,
Your subconscious will know what that is.
So just holding intention and breathing in this light as I breathe in,
Inviting it to come into my belly.
Breathing out,
Letting go.
Breathing in,
Filling up.
Breathing out,
Letting go.
You might feel that you're,
Or get a sense of tingling within your muscles,
Fibres or even your fingertips as you're touching your toes as you do this.
Breathing in through the crown,
Drawing that light into you,
Cleansing and washing through you.
Do three more breaths here.
Once more,
Letting go.
And again,
You can let your breath resume its natural pace and rhythm.
Just noticing if you can feel any changes or opening within your body,
Which may or may not be there.
It doesn't really matter if you notice anything.
It's the act of inquiry that helps to build that connection with the body.
And so now bring your attention to your feet,
Onto your right ankle.
I want you to imagine that there's a cord around your right ankle.
And this cord stretches deep into the earth and all the way down into the core of the earth where there is a diamond.
And this cord stretches all the way down to the diamond and wraps around the diamond,
Anchoring you to the core of Mother Earth.
And then bring your attention to your left ankle.
And again,
Wrap a cord around your left ankle.
And see this cord now stretching all the way down into Mother Earth and connecting around Mother Earth.
So both ankles now and cords reaching down into Mother Earth.
And let yourself sink a little bit deeper wherever you are,
Asking Mother Earth to ground your energy.
You may feel a tugging on those cords.
You may feel a sense of heaviness within you.
You may feel a sense of groundedness coming in.
Just be open.
Be open as you ask Mother Earth to ground you,
To keep you connected to her,
To ground you within yourself.
And ask your Mother Earth now to help you to cultivate a sense of trust within yourself.
I'm calling to mind now three things that you already trust within yourself.
So maybe you trust that you'll get up every morning.
Or maybe you trust that you'll feed yourself today.
Simple things.
What else do you trust within yourself?
You trust that you'll always do your best.
Perhaps you trust that you will go to bed at some stage today.
Doesn't matter what it is that you trust.
Just calling to mind the things that you already trust within you that are already there.
And in doing so you begin to exercise the muscle of trust,
Of inner trust.
And then we expand on that by using the mantra,
I trust,
I believe,
I receive.
I receive,
I trust,
I believe,
I receive,
I trust,
I believe,
I receive.
And now you can let go as a mantra.
Now we've cleansed,
Grounded and cultivated trust within.
We can gently bring this meditation practice to a close.
First of all thanking yourself for taking the time out today to listen to this recording.
This time out for your own self-care.
Gently wiggling fingers and toes or introducing some small movement into your body and opening your eyes whenever you're ready.
My name is Ellen Schilline and thank you for listening to this practice.
Namaste.
