Embodiment Meditation

Guided Meditation: Breathwork & Embodiment Practice - feeling body sensations. This is a meditation from my "Dare To Eat 2.0: heal your relationship with food and body" online course. It is designed to help guide you into your body, into gratitude for your body.

Transcript

Welcome to your first and only true meditation of this course.

As you witnessed in some of the videos we did brief meditations or drop-ins,

But this is going to be the most thorough meditation we will do.

And I do hope you'll come back to this.

The first time,

If this is your first time ever meditated,

Please do not feel intimidated.

And I must say I am honored to share that space with you.

If you are a long time meditator,

Find your favorite comfortable position and you'll see there's a link to a playlist below my recording.

So feel free to click that on at a lower volume and you'll press play for me.

And see if you can get them to play hopefully at the same time.

If not,

Play some music in the background if you feel called to do so.

And I want you to find a tall comfortable seated position if you're more of a veteran meditator or if you feel most aligned to lay down on your back.

That is okay too.

That is actually how I started meditating.

It was less intimidating and it felt more relaxing.

Today we're going to start with a body scan and then we're going to do some clear channel breathing,

Naturally guided.

We're going to do an embodiment drop in visualization to find some insights that may be stored in your body that you're just not aware of because you've been stuck in your mind.

The goal is to get you out of your mind and into your body to work on the embodiment,

Especially on week six wherein we're focused on your body relationship and what your body is trying to tell you.

So hopefully this meditation will get you into your body through the breath work,

Through the visualizations and the music.

So pause me if you need to.

Grab some pillows to support your spine if you're going to be seated up tall or if you're laying down flat on your back in your bed or on the floor.

Find that comfortable position and we will get started.

Alright,

We're going to start with a big deep breath in through your nose.

Exhale out through your mouth.

Just another big deep breath,

Bringing as much air as you can through the nose.

Big ah.

Maybe let some sounds out if you need to.

Let's do a third one.

Alright,

In through your nose.

Hold it at the top for a second and then ah.

Let it out through your mouth.

Awesome.

Okay,

So now we're going to do a little body scan relaxation.

So in this big deep breath in through your nose,

I want you to exhale through your mouth and imagine your neck muscles relaxing.

In through your nose.

Out through the mouth.

Imagining those shoulder muscles relaxing.

Dropping down away from your ears or melting into the floor.

Big breath in through your nose.

Exhaling out through the mouth and feeling your chest release and relax.

Maybe your arms as well.

Big breath in through the nose.

This time exhale and relax your fingers.

Can they do any more relaxing or opening?

Opening to the energy that wants to come in.

Big breath in through your nose.

As you exhale,

Imagine relaxing through your upper stomach area.

Can you let go of some tension there?

Big breath in through your nose.

Exhaling,

Relaxing that lower belly.

Let it rest.

Let it sit there.

Let it be.

Big breath in through your nose.

Exhaling,

Relaxing anything through your pelvic area that needs to be loosened a little bit.

Relaxed,

Opened up.

Centered in,

Anchored in.

Maybe through the root chakra into the ground.

Big breath in through your nose.

Exhale out through the mouth.

Feeling your quads,

Maybe your knees relax,

Your legs splay open a little bit wider if you're laying on the floor.

Big breath in through your nose.

Hold it at the top just a second here and exhale release your calf muscles,

Ankles,

Feet here.

Release,

Relax.

Let go of any tension.

I want you to just take a couple easy breaths.

Through your nose,

In through your nose,

And out through your nose.

In through your nose,

Out through your nose.

Stay here,

Breathing easy,

Keeping that relaxed body,

Letting go of all of the tension we carry sometimes without even realizing it.

Breathing easy,

Maybe setting an intention for yourself for this meditation.

Something you want to discover,

Something you want to find,

Something you want to be present to.

And we're going to do a light meditation to kind of warm up to our drop in.

So you're going to imagine as you continue to breathe,

I'll be guiding you,

Just breathing easy here through your nose,

Out through your nose.

A bright white light coming down from the sky,

From the universe,

And you're going to imagine it being the strongest about 6 to 12 inches right above your head.

When I say inhale,

You're going to imagine inhaling,

Pulling that white light into your body,

The various places I instruct.

Then you're going to imagine exhaling that white light down into the earth.

And then you're going to imagine inhaling clean,

Beautiful earth energy up through your root,

And then you're going to exhale that out of your head.

So,

Before we get started,

I need you to bring your focus to your root area,

Your tailbone area,

Whether you're seated on it or it's anchored into the ground while you're laying on your back.

You're going to imagine dropping some roots down into the earth,

Into the ground,

Anchoring you here.

You are here.

You are grounded.

Breathing easy.

Exhale through that nose.

Alright,

So we're going to start with a big breath in through the nose,

Bringing that white light into your mind,

To your brain,

Energizing that area of your body.

Breathe in through the nose.

The white light is in,

In your head.

Hold it.

And exhale that white light into the earth,

Out through the nose,

Down into the earth.

Now inhale clean energy up from the earth,

Back up into your head.

Hold it.

And exhale out through the top of your head.

Inhaling this time the bright white light into the throat chakra.

Exhale it down into the earth.

Inhaling that clean energy up from the earth,

Into the throat chakra.

Hold it.

And exhale out through the top of your head.

Inhaling into your heart center,

Bright white light.

It's warm.

And exhale down into the earth.

Inhaling up from the earth,

Into that heart space.

Feel it.

Hold it.

Out through the mouth this time.

Exhale out through the top of your head.

Inhale into your belly.

Imagining that bright white light expanding you.

Exhale out through your mouth.

Down through the root into the earth.

Inhale up,

Back into the belly.

And exhale out through the top of your head,

Out of your mouth.

Big breath in through your nose.

Bringing it down to that sacral area,

Your pelvic area.

Imagining that bright white light expanding you,

Warming you.

Hold it.

Exhale down through the root.

Bringing up from the root into the pelvis.

And exhale through the top of your head.

Now we're going to bring that energy into your root chakra.

Inhale through your nose from the top of your head.

And exhale into the earth.

One more time.

Inhaling from the root,

From the earth into the root.

And exhale to the top of your head.

I want you to breathe easy here through the nose,

Out into the nose,

Out through the nose.

Just breathing easy.

Imagining your body full now of that white light.

Now I want you to imagine those pelvic floor muscles squeezing like a Kegel exercise,

Like a clenching energy down in your root chakra.

You're going to be clenching down there as you inhale up from the earth into your root chakra.

And then you'll exhale,

Releasing the Kegel out through the top of your head.

Then you'll inhale through the nose as you Kegel,

Imagining that white light coming in from above your head into the root chakra.

You'll exhale it out into the earth.

The goal here as we breathe in through the nose,

Out through the mouth,

Is to imagine pulling any sensations you're feeling in your extremities,

Maybe in the side areas of your core or your throat,

Into this clear channel we're creating that goes from the root out the top of the head.

We're pulling any sensations that aren't pleasant,

That don't serve into that channel and then exhaling them either into the earth or exhaling them out the top of the head,

Bringing in white light to energize us once more.

So you're going to feel some tension in that root area as you clench and it's going to feel like you're drawing energy up from a straw.

So a couple more easy breaths here.

In through your nose,

Out through your nose,

Out through your nose.

Two more.

Into the nose,

Out through the nose.

One more.

Now exhale out through the nose.

I want you to squeeze that pelvic floor area.

Squeeze.

Now inhale up from the root,

Into the root area.

Hold it.

Exhale out through the top of your head,

Out of your mouth.

Squeeze the pelvic floor region,

Pull that energy from above your head.

Squeeze and pull in.

Down,

White light into the root area.

Hold it.

Squeeze,

Squeeze and hold.

Squeeze your abs tighter here.

Exhale into the root,

Relax.

Now I want you to squeeze.

Inhale through the nose into your sacral area.

Exhale through the mouth,

Out the top of the head.

Squeeze the pelvic area,

Pull that energy from above your head into the pelvic sacral area.

Exhale into the earth.

Squeeze and hold.

Inhale from the earth into your solar plexus stomach area.

Hold that earth energy.

And exhale through the mouth,

Out the top of the head.

Inhale that bright white light back into the stomach area,

Solar plexus emotions.

Hold it.

Hold that bright white light there.

Squeeze your abs.

Squeeze and hold.

And release out the mouth down into the earth.

Big breath in through your nose,

Squeeze the pelvic area.

Pull that earth energy into the heart.

Hold it.

Squeeze,

Keep the pelvic floor squeezed.

Exhale through the top of your head.

Inhale through the nose,

Into the heart space,

Bright white light coming in.

Hold it.

Keep those pelvic floor muscles squeezed.

Exhale through the root.

Beautiful.

One more big deep breath into the throat chakra.

Imagining that earth energy there.

Hold it.

Squeeze,

Squeeze and hold.

Abs,

Squeeze.

Exhale through the top of the head.

Bring that bright white light into the throat chakra.

Bringing that bright white light in.

Breathe,

Squeeze,

Hold.

Exhale through the root.

Now I want you to squeeze and hold.

Bringing that earth energy up into your brain head space.

Bring it in.

Hold.

And exhale at the top of your head.

One more key goal.

Squeeze.

Now inhale through the top of your head into your head space.

Bright white light.

Hold it.

Feel the pressure build.

Feel the pressure build.

Exhale through the root.

Breathe normally into the nose.

Out the nose.

Keep your focus in your head space.

Keep your focus there.

You may feel tingly.

I want you to imagine a tiny,

Tiny miniature version of you.

Maybe one to two inches big.

Sitting in your brain behind potentially a wheel.

Some sort of a driver's seat.

That tiny version of you that guides you.

Maybe it's your higher self.

It's the part of you that lives in your body.

It's your embodiment.

That tiny version of you has power to go anywhere in your body and discover anything it needs to know.

But it often gets stuck in your brain space.

Gets stuck up there.

Trying to drive the ship from up there without being aware of what else is in the ship.

You're going to take a big deep breath in through your nose.

As you exhale through the mouth of the nose,

Whatever is comfortable.

Imagine letting go of the wheel.

Big breath in through your nose.

Exhale.

Taking a step away from the wheel.

Imagining as you breathe easy here in through the nose.

Out through the nose or mouth.

Your little version of you is sort of floating as you continue to breathe easy at your pace.

Kind of floating around through the brain.

Another big deep breath in.

Here she's going to drop down into your neck area.

Into that throat chakra.

Dropping down,

Coming out of the head.

Coming down into the neck.

What does it see?

What does it feel?

What's there?

It might be dark.

That's okay.

Be present if there's any messages from the neck or the throat.

Anything you need to know.

Anything you need to feel.

Anything you need to see.

Continuing to breathe here.

Another big deep breath in.

This time as you exhale,

Imagine dropping down into your heart space.

What do you feel?

Some of you may feel an immediate rush of sadness or heartwarming feelings bring you to tears.

What have you avoided feeling lately?

What does your heart need you to know?

Keep breathing.

Be there.

What emotions is your heart going through?

Maybe you've been avoiding by being up in your mind.

What tensions has it been holding?

What resentment has it been holding?

Who does it love?

Imagine someone that you adore and imagine just adoring them.

Using that heart muscle to purely,

Utterly enjoy love and adore them.

What do I think of my four year old brother?

Project that heart space,

Love,

Energy as you sit there in your heart.

Literally your little version of yourself in your heart.

Projecting that energy outward.

Imagine that field growing maybe six,

Eight,

Ten feet in front of you.

And about ten feet in front of you is that person you adore.

Your grandfather,

Your brother,

Your beloved,

Your partner.

And just focus on sending them so much love and how that feels in your body.

Maybe you're finding some tears,

Releasing,

Moving some energy around.

Now I want you for a moment to jump out of your body into that person and feel what it feels like to be so adored,

So loved if you can.

Otherwise,

Stay here in the heart and feel those high vibrations.

Breathing in through the nose.

Maybe let some of that out through the mouth here.

In through the nose.

Out through the mouth.

Coming back into your body if you want to feel your own love and adoration projected outward.

Come back into your heart.

Big breath into the nose.

And this time we're going to drop down into our solar plexus,

Our gut,

Our stomach.

Dropping lower.

Maybe you want to float to the left.

Maybe you want to float over to the right.

You may feel stronger emotions here.

This is where we process emotions,

Especially as women.

This is where we feel a lot.

Very sensitive here.

Hence why we can get bloated.

Hence why we can store extra energy here in this region.

Take a big cleansing breath in through your nose.

Out through the mouth.

What are you feeling?

Anything hot?

Anything cold?

Any twitches or sensations that are fast or slow?

Big breath in here.

Any stories?

Any people coming to mind?

Any memories?

Anything stuck?

Big breath in.

Exhale and release it.

Again,

You may feel tears coming out.

That's energy moving through your body.

You may pass gas.

You may feel a pit in your stomach.

Breathe through that pit.

Send love from your heart into that pit.

Take a big breath in through the nose.

Exhale,

Stay down.

Keep your little captain down there.

One more big deep breath in.

Exhale,

Stay right here in the solar plexus.

Breathe easy through the nose.

Out through the nose.

What does your body need you to know?

What does your body want you to find?

Easy breaths.

Two more.

One more big deep breath through the nose.

As you exhale,

Drop lower into the sacral energy center around the hips,

Pelvic area.

Life force energy.

Does it feel tingly?

Does it feel stale?

Does it feel inspired?

What's down there?

What have you ignored feeling?

I have often a left hip sensation.

You could call pain.

You could call an experience.

I bring my awareness there to see what does my hip need me to know.

What is that sensation telling me?

If you're feeling any sensations,

Pain,

Love,

Pressure,

Lightness,

Go there.

Go there and look at it.

Be there.

What do you see?

What do you feel?

Be looking right at it.

I'm looking right at my hip.

I'm in my body.

My little guy,

My little captain is down there.

I'm looking at my hip and I'm breathing and saying,

Taking the energy away.

I'm reclaiming it.

Breathe in through the nose.

Exhale down to the root.

Let it back into the earth.

Imagine those roots dropping deep into the earth.

Big breath in through the earth,

Through the roots,

Into that place where that sensation lives.

And then exhale through the top of your head.

Let it go.

Keep breathing into it.

Exhale down.

Inhale up from the earth into that space where the sensations exist.

Exhale it out through the top of your head.

Bring some of that white light down from above your head into that place where the sensations exist.

Exhale it out into the root.

Breathe easy.

Through the nose.

Keep breathing.

One more big deep breath through the nose.

Out through the mouth.

Big breath in through your nose.

Exhale through the nose down into your root.

Let's move.

Your root chakra,

The base of your spine.

This is our security.

This is our safety.

This is where we come home.

This is where we feel safe.

This is where we feel provided for.

This is where our money issues live.

This is where our stress response lives as well.

Well,

Everywhere,

But it can reside here.

If our basic needs aren't met.

If we fear we're not stable financially,

Emotionally.

We want our security here.

Take a big breath in and imagine those roots coming down through your tailbone into the earth,

Growing even deeper into the earth.

Big breath in through the earth.

You are anchored.

Exhale out through the top of your head.

Inhale that white light energy down into the root.

And exhale down into the earth through the root.

And just be here.

Inhaling through the nose.

Out through the nose.

Be present to the space of your spine energy.

Anything down here you need to know about.

Have you dealt with constipation?

Can you imagine releasing some muscles around there?

Letting go of some fear you're holding onto.

Big breath into that root area.

Ask yourself,

What am I fearing?

What am I afraid of?

Exhale here.

Inhale.

Exhale.

Inhale.

Exhale.

Now I'm going to give you a moment here to just breathe easy through your nose.

If mouth breathing is more comfortable,

That's okay.

And I want you to float,

Your little captain,

Around your body.

Let them explore wherever they need to go.

Whatever they need to feel.

Whatever they need to see.

Where do they go?

Let your intuition guide you.

Where are they floating?

What are they learning?

What has your body been yearning to tell you?

Remember,

Your mind doesn't have all the answers,

But your body does.

The brain is to help us function.

It's to tell us to move our right arm or lift our left leg.

It's not to make meaning,

But our soul always knows.

And we live in our body.

So we don't just live in our brain,

Although we think we do.

Where are you floating?

What area of your body needs the most love and attention?

Can you go there and explore it?

If it feels tight,

If it feels tense,

Breathing into the nose,

Sending it love from your heart chakra.

As you exhale.

Maybe you're in your heart chakra.

Maybe that's where you feel stuck.

Can you open it?

Can what scares you about heartbreak actually break you open to let the light in?

To help you embrace more of your loving self?

If there's a part of your body you're scared of or ashamed of,

Can you go there now and be a bright beacon of love to that area?

To let it know that it's okay.

Breathing here into that space.

Big deep breath into the nose.

Let's exhale through the mouth here.

Two more like that.

In through the nose,

Wherever you are in your body.

Exhale through the mouth.

One more.

And like a wave rushing over your body,

Throwing your little captain somewhere in your body,

Where does the body let it land?

I want you to choose a space now in your body for your captain to work from.

Like a new office space.

They will have a new office space for this week in your body.

Where are you going to stay present to?

What part of your body?

For me,

It's my heart.

Go there now.

Make your little captain feel comfortable.

Assure yourself in there.

You have everything you need in your new office.

Take a look out through maybe a new porthole.

Maybe you're imagining gazing out through the center of your chest and living from there.

Maybe it's your left hip.

Maybe it's your stomach or your belly button.

Station yourself there.

Take a big deep breath to ingrain yourself there.

Big deep breath in through the nose.

Exhale through the mouth.

Sinking into that new position.

Big breath in through your nose.

Exhale,

Sinking deeper into that new position.

Big breath in.

Are there any more messages that need to come through?

Exhale here,

Feeling all the love you're surrounded by in this new area of your body that's so grateful for your presence.

Stationing there.

I want you to imagine the little captain in that new area of your body,

Closing their eyes.

And now going into their own meditation there.

Maybe turning the lights out.

They're hunkered down.

They're safe and sound.

And you can come back into your whole body,

Imagining yourself from your crown to your toes.

Maybe wiggling your toes.

Maybe wiggling your fingers,

Breathing easy into the nose,

Out through the nose.

Waking your body up and coming back before you open your eyes to your intention.

What was it?

Do you feel resolved?

Do you feel insight?

Do you feel wisdom?

Place your hands in that part of your body where you decided to live for this week,

Your little captain.

Send love from your hands to that part of your body.

Take a big breath in here through the nose.

And exhale out through the mouth.

One more like that.

Exhale.

Connecting hand energy to the body,

Giving it love,

And gently open your eyes here.

And I hope that the light within me and the messages that came through me have landed in you,

Helped you discover your own wisdom,

Your own messages,

And your own guidance from your body.

And that you'll carry that with you through this week and beyond.

Thank you.