Welcome,
I'm Gabriella D'Amori and I'm going to guide you through a beautiful practice.
To get started,
I'd like to invite you to breathe deeply and slowly.
Breathing in through the nose,
Taking in as much oxygen as you can.
Nice,
Long,
Slow exhalations as you breathe out through the nose or the mouth.
We're going to breathe deeply for a full minute,
So take your time.
As you breathe in,
Allow the oxygen to fill your lungs,
Your chest,
Your heart and your belly.
And as you breathe out,
Focus on letting go,
Exhaling,
Moving anything out of the body that no longer serves you.
As this is a short practice,
Take this time to breathe in deeply as much as you can,
Sighing or making sound as you exhale deeply,
Nice full breaths on the next inhalation,
Filling your body as much as you can with fresh oxygen.
Nice,
Long,
Slow exhalations as you breathe out.
As you continue to breathe deeply,
I'd like you to take a moment to tune into your mind,
That busy,
Chaotic,
Thinking,
Often stressed out mind.
Just take a moment to tune in without judgment.
What's going on in that mind of yours?
What is it thinking about?
What does it keep going over and over?
What is it avoiding?
And what is hard for you to think about?
There's no judgment,
We're just simply noticing your mind,
Your thoughts,
The speed and pace of your thoughts and taking a moment to notice what it's like to be in your mind.
Now I'd like to invite you to rest your awareness in your heart space.
As you do this,
Notice your breath as it moves up and down through the heart space as you breathe in and out gently and slowly.
Asking yourself right now,
How is my heart?
What is the state of my heart right now?
Again,
There's no judgment,
No need to criticize or label anything.
Simply noticing this current moment,
How is your heart?
If it's hard to get in touch,
Inhale deeply,
Allow your heart to open and expand.
How is my heart right now?
Moving on now to focus on your full body.
Taking time to scan your body slowly from the top of your head to the tips of your toes.
Don't forget to tune in to the front of your body,
The sides and the back of your body.
Noticing any pain,
Any tension,
Numbness,
Any sensations at all.
Simply notice without judgment.
Noticing also the parts of your body that don't feel so obviously or that are free of pain.
Notice the parts of you that are still joyful and content.
Finally let's take a moment to visualize and imagine how you'd like your head to feel.
How would you like your mind space to be?
Whether that's decluttered or more positive or calmer,
Bring that visualization in now to your mind space.
Continue to breathe deeply and now asking yourself,
How do I want my heart to feel right now?
Perhaps more loving,
More trusting,
More open,
Free from grief or heartbreak.
Imagine and visualize now how your heart feels just the way you want it to.
Do your best to intensify and exaggerate these feelings and visualizations of your mind,
Your heart and now how do you want your body to feel?
How do you want your physical body to feel?
Perhaps strong,
Energetic,
Still.
Choose a word and visualize your body feeling exactly that.
Intensify and exaggerate these visualizations of your mind,
Your heart and your body and continue to breathe deeply for a few more moments.
Breathing in the visualization,
Letting go of anything that no longer serves you.
Thank you for listening to this meditation.
