Hello and welcome to this meditation.
I'm Helen Pengelly.
Let's take some time out for ourselves and just to pause,
Stop,
Reset,
Let go of the week.
You might want to reflect,
Review anything that's happened,
Anything that you need to let go of,
If there's been any kind of disagreement or anything like that,
Any resentments that you're still holding on to that aren't really serving your highest purpose.
Let's do that now.
So turn off any distractions,
Get into a comfortable position,
Light the candle if you want,
And then when you're ready,
You may close your eyes.
And breathe.
And notice if you're holding on to any tension.
Most common areas where we hold on to tension are in the jaw,
The forehead,
And the shoulders.
So if there is any tension in those areas or anywhere else,
Just breathe into that now.
And with each out breath,
Just relaxing a little bit more.
And feel the ground beneath you,
Feel the support of the earth,
Whether that's directly or through the chair,
With anything that you're holding on to.
And that might be you're clinging to something that's pleasurable,
That you're afraid to let go of,
Or sometimes we hold on to things that are painful,
Because somehow we think that's how we're going to work through it.
So just letting go now of anything that's happened this week,
That you have no control over.
And feel the body relax,
Feel the energy becoming lighter and freer.
And as you do that,
You may notice some emotions and feelings coming up,
And that's okay.
Just allow yourself to feel them.
And observe any thoughts,
Any judgments.
Just get curious about what's happening.
And now just having an awareness of the whole of your body,
And the space that your body takes up in the room.
Being aware of your head,
And the space your head takes up,
And the space around your head.
Bringing your attention to the crown chakra.
And if you want,
You can imagine breathing in and out through the top of the head,
Connecting to your higher self.
Being open to receiving any guidance or wisdom that you need to.
It might not come straight away,
But just remaining open that it will come at the right time when you need it.
Now moving your awareness down into your neck and the throat chakra.
Breathing in and out through the throat,
Clearing any stock energy that will enable you to speak your truth,
To communicate your needs,
Becoming more authentic.
Just having a sense of the space that your neck takes up.
And then coming down to the shoulders.
Notice how the shoulders rise and fall with the breath.
Being aware of your arms,
The space that the arms take up,
And around the arms,
The armpits,
And the elbows.
The hands.
And then being aware of the upper torso.
Feeling the ribs expanding and contracting with the breath.
Bringing your awareness to the heart,
The heart chakra.
Feeling the love.
Moving down the torso to the lower part of the torso,
Solar plexus.
And if you feel any stock energy in any of the chakras,
Just imagine the breath flowing in and out,
Clearing any stock energy.
Bringing the body back into balance.
And feeling the belly as it rises and falls with the breath.
Coming down into the sacral chakra,
Which is just below the belly button.
And then finally down into the base of the body.
Feeling the support of the earth,
The chair,
Or whatever your body's being supported by.
Becoming grounded.
And then breathing up through the base chakra,
Around the base of the spine.
You can imagine the drawing the breath up from the earth.
And right up through all the chakras up to the heart.
Crown chakra and out through the top of the head.
And clearing that central channel to allow divine wisdom to flow through.
Just having a sense of the torso now.
The space that it takes up and the space around it.
Feeling the whole body breathing.
Now being aware of your legs,
Feet.
Feeling the connection with the ground.
Imagine that you're rooted,
Part of the earth connected to it.
While also being connected to the divine.
Just being aware of the space that your legs take up and the space around your legs.
The thighs,
The knees,
The lower legs and the feet.
And now just being aware of the whole of your body.
The whole of the body breathing.
Taking up space.
Feeling the space you take up in the world.
Your value,
Your worth.
Whatever that looks like for you.
Knowing that you are worthy,
You are deserving.
And now expanding your awareness outwards.
Feeling the space around your body,
Your aura.
And you can imagine with each out breath that it's expanding and you're taking up more space.
Or perhaps there are other people around.
You might feel a sense of connection with them,
Even if they're not in the same room.
The people in the building,
Surrounding buildings,
Street outside.
And other living beings,
Whether that's animals,
Plants,
Trees,
Fish,
Birds,
Insects.
Everything is connected.
And interdependent.
Just feel yourself breathing along with them.
And now for the last few minutes of this meditation.
Just sitting and breathing.
There's nowhere else to go,
Nowhere else to be.
Just sitting in your body,
Breathing.
Well,
Thank you again for meditating with me today.
I hope you have a wonderful weekend.
And of course,
Feel free to sit for a bit longer before you rush into the next thing.
Just make sure that you ease yourself gently into the rest of the day and the rest of the weekend.
Take some time out,
Of course,
For your own self-care.
Recharge your batteries.
