This meditation combines visualization and body weight awareness to cultivate feelings of calm,
Safety and support.
By focusing your awareness downward and inward,
You guide your nervous system into a rest and digest state.
Helping to quieten the mind,
Reduce overthinking and anxiety,
And promote better,
Deeper sleep.
You can do this as a standalone meditation whenever you feel restless or anxious.
As a deeply relaxing shavasana at the end of a yoga session.
Or while lying in bed at night to help you fall asleep.
Come to a comfortable reclined position using as many props as needed to help you find a deeper sense of ease.
I recommend placing a pillow under your head and a blanket,
Particularly a weighted blanket,
Over your body.
Make any small movements or adjustments you need before coming into stillness.
Once you're comfortable start to connect to your breath.
Feel your belly rise on the inhale.
And full as you exhale.
For a few cycles of breath,
Just following this movement.
Inhale as the belly rises.
And exhale as the belly falls.
Next,
Notice each body part that is in contact with the ground.
Feel the weight of the back of your head.
Feel your shoulders mounting into the ground.
Soften your hips and buttocks.
And notice the connection between the backs of your legs and the heels against the mat or the bed and with each breath allow your body to become heavier and heavier trusting the earth to support and hold you Now bring to mind the image of a soft glowing moonlight.
Calm,
Gentle and luminous.
See this moonlight floating above your head.
Then visualize it entering the top of your head and flowing downward into your forehead like a warm silver liquid.
Feel this moonlight wash through your brain.
As it does,
It dissolves any tension,
Any brain fog,
Any restlessness or any anxiety that you may have been feeling recently.
As this moonlight washes through your brain it leaves your mind clear and light,
Free of worry.
Then watch how the moonlight drips slowly down your face and the back of your head,
Coming towards your neck and your shoulders.
Allow the moon's soothing energy to wash away any tension or tightness here.
Next this moonlight continues its descent spreading into and across your chest here this warm liquid energy falls a pool of nurturing protective energy at your heart center and this nurturing protective energy softens any heartache,
Any grief,
Any sadness or any yearning that is living here in your heart.
Even if it's just by a little bit,
Watch and feel this moonlight soften everything ever so slightly.
And as this warm silver energy continues to wrap around your heart like it's giving you a gentle embrace reminding you that you are safe,
Supported and loved.
Once your heart starts to feel a little softer here,
Allow the moonlight to continue to drip through your body.
Passing down your arms.
Your hands.
You'll stam it.
Your hips.
And your legs.
Continuing its descent to your feet and your toes.
With each exhale.
Imagine the moonlight sinking deeper and deeper into your body.
With each exhale,
Visualise this moonlight moving through your body towards the earth beneath you.
And as the moonlight starts to leave your body and melt into the earth.
It carries with it any pain,
Any tension or any stress that you've been carrying.
Stay with this visualization for a few more moments until the moonlight has completely left your body and melted into the earth beneath you.
And once your body is clear of this moonlight,
Notice any difference you feel.
Perhaps your body feels lighter.
Perhaps there's less tension Perhaps your mind feels clearer.
Stay here for as long as you need.
Soaking up this calming,
Soothing energy the moon has left you with.
And only when you feel ready,
You can gently bring some movement back into your body.
Make your way up to a seated position.
And continue on with your day.
