Hello and welcome to your bedtime meditation session with me,
Ellie Bosmarova.
I'm so proud of you for taking this time to do something nourishing for yourself in the midst of maybe turmoil,
Spinning out in your mind,
Overthinking,
Worry,
And anxiety.
This time is yours.
And it is a time of rest where you can gather your strength and remember who you really are.
Go ahead now and make sure you're in a comfortable position,
In a place where you won't be disturbed.
And when you're there,
I invite you to join me in taking three deep breaths,
Imagining that you're breathing from the bottoms of your feet all the way up to the top of your head.
Breathing in now through the nose.
Filling the whole body with air and exhaling through the mouth.
Another breath in through the nose,
Deep breath,
Filling the body.
And exhale through the mouth.
One more time,
Deep breath in through the nose.
And as you exhale,
Imagine you're breathing out the situation that's causing you heartache or worry.
Just for now.
Before we begin our breathing and visualization practice,
I invite you to check in with your body now.
Noticing where there is any sensation.
Maybe a vibrating or buzzing feeling.
Maybe you can feel your heart pumping blood through your body.
Can you feel the temperature of the room you're in?
Noticing if any parts of your body are warmer or cooler than the rest.
Noticing if there are any parts of the body where there is tension or pain.
Can you send love to those places?
Maybe it looks like a colorful light.
Or you just surround those areas with love.
Noticing if there's anywhere in the body where there is no sensation.
Maybe your forehead or elbows.
Just noticing the spaces that feel neutral.
Maybe there are parts of your body that feel good.
Maybe energized or alive.
And if that's not the case for you right now,
That's okay.
Just bringing awareness to the body.
For the next little while,
I invite you to join me in this visualization as you breathe in and out.
Either through your nose or mouth.
With every inhale,
Can you imagine your body filling from bottom to top,
Slowly,
Breath by breath,
With a beautiful,
Loving,
Golden light?
With each exhale,
Can you imagine that you are breathing out and emptying your body of any dense,
Dark energy.
Anything that's not serving you.
Any pain or remorse.
Can exit with each exhale until the breath that exits your mouth in the visualization is simply air.
And the body is filled from bottom to top with golden light.
Breathing in.
Deep breath and just seeing that golden light start to filter in to the bottom part of your body.
Exhaling out.
Maybe you see a dark smoke.
Maybe you catch glimpses of what's troubling you.
Know that you are letting it go for now and giving yourself some ease and rest and peace.
On your next inhale,
Seeing the golden light filling more of your body now.
See if you can connect to the energy of that light.
If it had a message for you,
What would it be?
As you exhale,
Breathing out any of those difficulties and painful emotions and thoughts.
Continuing to breathe in and out in this cycle.
Noticing as you exhale,
That smoke getting lighter.
As you inhale,
That golden light filling more and more of your body.
Allowing yourself to feel anything that arises.
But continuing with this pattern.
Until the golden light is overflowing from the top of your head.
As you exhale in your visualization,
You are simply breathing air.
And just notice how you feel in this moment.
And if you'd like to gently fall asleep at the end of this session.
Go ahead now and picture yourself at the top of a beautiful marble staircase.
In your favorite place in nature.
This staircase goes down into a place of deep,
Deep rest.
Go ahead now and take the steps down.
One by one.
And when you reach the bottom,
Drifting off to sleep.
This concludes our session for today.
Again,
I'm Ellie Bosmarova.
I'm so proud of you and I can't wait to breathe with you again soon.
