Hello,
My name is Carolyn and I'm a meditation and mindfulness teacher from the McLean Meditation Institute in Santa Barbara,
California.
Meditation has become such an important part of my daily life and an essential tool helping me to navigate my day with ease and great results.
A quote from Buddha,
Remember brilliant and magical things can happen when we have calm minds.
So I'm going to be taking you and guiding you through around about a 15 minute meditation today to help you bring peace,
Clarity and personal power.
This meditation is a body scan and a chakra scan meditation called the Golden Body Wash.
So I invite you now to get super comfortable whether that's sitting in your favorite chair or sitting on a cushion or simply lying down in a quiet place.
Remember comfort is key so let's take some time and take a moment just to get super comfortable in whichever way suits you.
And there's five essential ingredients to help you meditate.
Number one,
Thoughts are okay in meditation.
Number two,
Don't have any expectations.
Number three,
Be kind to yourself.
And number four,
Welcome everything in and resist nothing.
And lastly,
Number five,
The fact that you've shown up today is just wonderful so just stick with it.
Meditation refers to becoming familiar with oneself.
Meditation is a natural easy process and it really does bring you back to your true authentic self.
With your eyes closed,
Welcome everything in.
Any outside noises,
Just welcome them in and don't resist.
And I'd like you to become aware of your breathing in through your nose and out through your nose.
And together we'll take three long slow deep breaths in through the nose to the count of four and exhaling through the nose to the count of five.
And you can keep your mouth gently closed and just relax your body and let everything melt away.
And together another long slow deep breath in to the count of four and out to the count of five.
And if you just do the third one in your own time,
In through the nose to the count of five and out through the nose to the count of six.
Just relax your body,
Let everything melt away and just return to your natural breathing.
Don't try and force your breath,
Just in through the nose,
Out through the nose.
Everyone has different rhythms of breathing and just observe your rhythm of breathing through your nose and out through your nose.
Just keep your awareness on your breath.
So I'd like you to imagine or feel a golden energy of light from the top of your head.
And this beautiful golden light is a healing light full of peace,
Clarity,
And personal power.
You'll be supported and you'll feel safe during this practice.
Imagine and feel the golden light at the top of your head and this golden light is a healing light.
And it's moving down the top of your head to the back of your head into your forehead.
And it's moving down through your eyes,
Your cheeks,
Around your ears,
Your nose,
Your mouth,
Your lips.
And it's now moving down into your throat area,
In the back of your throat.
Just breathe this beautiful light in.
This golden light is now traveling down through your shoulders,
Top of your arms,
Bottom of your arms.
And it's moving now right down into your hands,
Right down into your fingers.
You may now feel some tingling in your hands.
Now sense and imagine the golden light in your heart area.
And imagine or feel the light glowing in your heart space.
It's so big and bright.
You may feel some warmth.
This is your heart center expanding.
So just put your awareness on your heart.
Breathe into that,
To that glowing,
Beautiful,
Warm energy.
This calming golden light is now traveling down through your ribs and it's moving into your stomach area.
Just breathe it in.
It's moving into your pelvis and it's now entering through the top of your thighs,
Your knees,
Your lower legs,
Right down into your ankles,
Feet,
And toes.
Now feel or imagine this beautiful golden light is now traveling back up your feet,
Through your thighs,
Right up to the top of your head,
With light now swirling all throughout your entire body.
Big swirling motions from feet right through your body,
Up to the top of your head.
And just notice how you're feeling.
You may feel calm or relaxed.
You may just feel peaceful,
Basking in that golden light.
And notice your breathing.
You may have noticed it slowed right down.
So we're going to sit in the silence of this golden light and energy for a few minutes together in this beautiful,
Calm,
Golden light,
Observing your breathing and breathing in and out through your nose at your own pace.
I'm going to keep track of the time and we'll be in silence for a few minutes.
And when you hear the bell ring,
Just sit quietly with your eyes closed.
Sit gently with your eyes closed,
Taking your awareness now of your breathing and sitting in the stillness,
Letting this beautiful golden energy settle into your body for clarity,
Peace,
And personal power.
And now with a nice,
Long,
Slow,
Deep breath in through your nose,
All the way to the top.
And again,
Breathing out and releasing.
And another long,
Slow,
Deep breath in through the nose.
Take it all the way to the top and release.
And when you're ready,
In your own time,
You can gently wiggle your toes and hands and fingers.
You can start moving around,
Moving your body.
And when you're ready,
You can slowly,
Slowly open your eyes.
You can do it with a downward gaze first,
And then gently open your eyes completely full.
So go have an amazing day full of peace,
Clarity,
And personal power.
Thanks for joining me.
Namaste.
