Hello,
I'm Filippa.
Thanks for being here with me.
You can do this meditation anytime you wish to get into a state of calm and presence.
It's great to help to release the day off of your body and mind,
Yet you may find it useful to practice this anytime you want to feel free from tension and simply be present in your own energy.
So settle in,
Make yourself comfortable.
You can either lie down or be seated.
When you're ready,
Gently close your eyes.
Take a slow deep breath in through the nose and exhale gently,
Letting the tension melt away.
Now take an inhale through the nose for a count of 4,
Hold for a count of 2 and exhale for a count of 6.
Let's repeat this cycle 5 times.
Get ready and inhale through the nose for a count of 4,
Hold for 2 and exhale for a count of 6.
Inhale again for a count of 4,
Drawing in calm energy.
Stay with it whilst you hold it for a count of 2 and exhale for a count of 6,
Releasing all the tension.
Once more,
Inhale for a count of 4,
Drawing in calm energy.
Stay with it whilst you hold it for a count of 2 and exhale for a count of 6 again,
Releasing all the tension.
Once again,
Inhale for a count of 4,
Drawing in calm energy and staying with it.
Hold for a count of 2 and exhale for a count of 6,
Letting all the tension go.
One last cycle of this breathing.
Inhale for a count of 4,
Drawing in calm energy.
Stay with it whilst you hold it for a count of 2 and exhale for a count of 6,
Releasing all the tension,
Letting it passively drift away.
Allow your breathing to settle into a new natural rhythm.
Gently draw your focus to your body's sensations.
Notice the soles of your feet.
Feel a warm,
Soothing light spreading from the tips of your toes,
Up through the arches.
Allow the light to rise,
Loosening any tightness in your ankles,
Then flowing up the calves,
Melting any stiffness there.
Let the light soften the joints,
Easing the muscles of your thighs,
Making them heavy and relaxed.
Imagine a gentle wave of relaxation swirling around your hips,
Your pelvis and lower back,
Releasing any knots.
Feel the light expanding across your shoulder blades,
Opening the chest,
Allowing the breath to flow freely and easy.
Direct the warmth into your fingertips,
Up the arms and into the shoulders,
Letting any tension dissolve.
Soften the throat.
Let the jaw unclench.
Perhaps let the tongue rest lightly against the roof of the mouth.
Smooth the forehead.
Relax the eyes.
And let a calm smile form naturally on your lips.
Take a moment to notice how your body feels now.
Lighter.
Softer.
At ease.
Let's go deeper in this meditation as I take you to the cloud garden for a walk.
You are now stepping onto a fluffy silver-lined cloud.
It feels like a soft mattress beneath your feet.
The sky above is a brilliant pastel blue dotted with gentle,
Drifting clouds shaped like cotton candy.
You begin to glide along a winding path of clouds.
Each step makes a faint,
Musical chime like wind bells.
As you move,
The clouds part,
Revealing a garden suspended in the sky.
In this garden,
Beautiful flowers bloom.
Butterflies with iridescent wings flutter lazily.
And they leave trails of sparkling dust.
Feel free to reach out and brush a flower's petal.
Feel its cool,
Silky texture.
And notice a subtle,
Pleasant fragrance that fills your senses.
The butterflies land gently on your shoulders,
Sharing their calm energy with you.
A soft breeze sweeps through,
Carrying the scent of fresh rain and distant pine.
It brushes past your face,
Smoothing any remaining tension,
And whispers a quiet mantra,
I am present,
I am peaceful.
I am present,
I am peaceful.
You can now find a comfortable spot on a particularly plush cloud and sit or lie down.
As you settle in,
The cloud cradles you perfectly,
Supporting every curve of your body.
As you are getting fully comfortable and relaxed,
The garden's ambient hum creates a lullaby for your mind,
A blend of distant bird songs,
Of rustling leaves,
Of faint and melodic chimes.
Stay here for a few breaths,
Simply absorbing the energy.
Know that this cloud garden is always accessible within you.
You can return whenever you need calm.
The cloud gently begins luring you back to the ground.
You watch the garden fading like a beautiful dream.
Feel the solid surface beneath you,
Bringing awareness back into your body.
Take a calm,
Deep breath in,
Inhaling confidence,
And exhale any lingering heaviness.
Take another deep breath in,
Inhaling confidence,
Exhaling any lingering heaviness.
Take a final deep breath in,
Taking in as much air as you can,
Expanding the body,
And let it all out on your exhale,
Allowing the body to fully relax.
Gently wiggle your fingers and toes,
And stretch if you'd like,
And when you feel prepared,
Open your eyes.
May you stay with this sense of lightness and calm throughout the rest of your day.
Or throughout the rest of your peaceful night.
