In this audio lesson,
I'll guide you through a breathing and visualization meditation to empower you to transition from a flustered state into a state of calm,
Creative focus.
Within this meditation,
You'll be guided through some breath work to soothe your nervous system and a visualization of your day to empower you to feel confident and at ease.
First,
Let's get comfortable.
Come into a comfortable seated position.
As you exhale,
Relax your shoulders and your arms down and let your palms rest in your lap.
As you inhale,
Allow your spine to grow upwards towards the sky.
Feel the spaciousness between your shoulders and your ears.
Now,
Let's take some deep breaths.
You inhale for three counts in through your nose and exhale for three counts out through your nose.
With each exhale,
Allow yourself to sink deeper into relaxation and release any tension you're holding on to.
Let's try this together.
We'll inhale for three,
Two,
One.
Exhale,
Three,
Two,
One.
Inhale for three,
Two,
One.
And exhale,
Three,
Two,
One.
Inhale,
Three,
Two,
One.
And exhale,
Three,
Two,
One.
Allow your breath to be steady,
Smooth,
But gently let go of this technique and start to visualize your favorite color.
See it in your mind's eye.
If you'd like to,
And if your eyes are still open,
It might be helpful to let your eyes gently close.
With your eyes closed,
Begin to see this color surround you and feel how it feels to be surrounded by your favorite color.
Now,
With your next inhale,
Imagine you breathe in this color so it taints all the little air particles that enter your nostrils.
Visualize it like an inverted V so it enters in through both of your nostrils,
Through your nasal cavity,
And it moves all the way up to your pineal,
Through your nasal cavity,
And it moves all the way up to your pineal and pituitary glands,
To your third eye,
Connecting you and activating your deep intuition and insight.
As you exhale,
Feel your breath flow from your third eye,
Your pineal and pituitary glands,
Back out through your nasal cavity,
Through your nostrils,
And back out to surround and protect you.
Each time you inhale,
The inverted V of your colored breath rises,
Empowering you to connect with intuition and insight.
Each time you exhale,
This breath descends from your third eye out through your nostrils to surround and protect you.
Continue with this breathing and visualization technique for the next nine breaths,
Painting your breath with your favorite color and connecting with your intuition and insight.
Now,
Gently let go of this breathing and visualization technique.
Allow yourself to begin to paint your favorite,
Your ideal day,
In this favorite color of yours,
Creating your own reality,
Imagining that you have all the time,
Resources,
And energy that you need.
Feel yourself waking up in your perfect morning and feel the joy as you rise and shine.
Perhaps you are cuddling in bed with a loved one,
Or maybe your kids or your pets jump into bed with you.
Or maybe you are alone and you are savoring your favorite morning drink.
Perhaps you feel the warmth of the sun's rays as they caress your skin.
Take the next nine breaths to see and feel yourself as clearly as possible as your perfect morning unfolds.
Now,
Begin to add some other colors and maybe invite a new sense of smell,
Of touch.
What do you hear?
What do you smell?
And what can you feel?
Allow all your senses to be vivid and activated.
What would you do next?
What would you do next?
Let yourself be free.
Maybe for you,
Being free means visiting a waterfall and playing,
Flowing in the water.
Maybe for you,
Being free means taking a mindful walk in the forest,
Deep in the woods,
With the lush greenery all around you.
Whatever it means for you to be free,
Visualize that clearly.
See it in your mind's eye.
Feel,
Smell,
Taste,
Touch all there is to take in,
And allow yourself to get lost,
Enjoying the sights,
The smells,
And the sense of freedom all around you.
Let this feeling of satisfaction flow and invigorate every cell of your body.
Take the next nine breaths to see,
To feel yourself clearly as you explore,
Play,
And feel fully alive.
Now,
Find yourself at home.
Allow yourself to take a nice warm shower,
Relaxing every muscle in your body.
And slowly,
See yourself climb into bed,
And fall asleep.
And slowly,
See yourself climb into bed,
As you feel a wave of gratitude,
Knowing that you have the power to create this beautiful,
Perfect day.
Realize that you can create anything you set your mind to.
You can fill your life with color,
Freedom,
And love.
When you feel ready to conclude this meditation,
Slowly rub your palms against each other,
Creating some warmth between them.
When they feel warm enough,
Cover them over your eyes,
And in the darkness and warmth of your healing hands,
Let your eyes gently blink open.
Slide your palms down your face,
And bring them to rest over your heart,
As you bow your head down towards yourself,
Sending and receiving this gratitude to your heart,
Your inner teacher,
And everyone and everything that made it possible for you to be here.
Thank you for joining me for this meditation,
And I hope you enjoy this exploration.
