Hello and welcome to this guided practice.
My name is Victor,
And I'll be guiding you along this meditation.
This meditation is a healing practice where we will ground ourselves together,
Become aware of our mind-body connection.
We'll tune into the body,
Clear away any energy blocks that we may be experiencing,
And we will listen to cultivate some insight,
Clarity of what we need right now.
And then we'll close the practice with a positive intention that we can take on with us for the rest of our day.
And so hopefully you're in your sacred space,
Away from distractions,
A place where you feel safe,
A place where you can have this time to meditate.
And then just finding your comfortable seated position,
Whether you're on the floor with your legs crossed or on a chair with both feet planted onto the ground,
Seated with your back up straight and your head just looking forward,
Centered with your body,
Ensuring that you feel comfortable and that you also feel centered,
Present,
Awake and alert.
And then if you feel comfortable too,
You can close your eyes,
Or if you keep them open,
You can just look downward with a light gaze and just allowing yourself to have this moment to meditate.
Now just coming to the breath,
Noticing your regular breathing,
Noticing the quality of your breath.
Are you breathing fast or shallow?
Just noticing it.
Just allowing your mind to clear away all the thoughts of the day,
Any thoughts of things you have to do,
Things that upset you,
Or an argument you may have had,
Just letting it all go for this moment.
Now just taking a deep breath in and release.
We're just going to do that again on the out breath,
Just really loosening up our body,
Loosening up any tension that we may be holding onto.
So breathing in here and release,
Becoming more present,
Grounded,
Relaxed.
Just one more deep breath in,
Holding at the top,
And release.
Just noticing the quality now of your breath.
Now just breathing regularly again,
Just breathing as you normally do.
Just tuning now,
Doing a quick body scan,
Starting at the toes,
Just noticing your toes,
Noticing how they feel.
Your toes feel cold,
Warm,
Tingly,
Do you not notice anything at all?
Just noticing if there's any sensations in your feet,
On your ankles,
Without judgment,
Just noticing.
And if there is any tension in that area,
Just breathing life force energy into those regions to relax it.
And just traveling upward on your body,
Just noticing the lower portion of your legs,
Noticing your knees,
Your thighs.
Notice any tension in these areas,
Just loosening up those areas to relax them.
Breathing into those areas,
Noticing your waist,
Just loosening any areas there.
Noticing your back,
Noticing if you're slouching or if it's still in an aligned straight position.
Noticing your shoulders and your arms,
Relaxing your shoulders here too,
If they're tense.
Noticing your hands and your fingers,
Noticing if there's any qualities here,
Your fingers feel cold or warm or tingly.
Tuning into your belly,
Becoming aware of the belly,
And as you breathe in,
Noticing the belly rise and noticing how it falls on the out breath and the chest as it expands and collapses on each in breath and out breath.
Noticing your neck,
Your jaw,
Relaxing your jaw,
Your tongue,
Your ears,
Your forehead,
Loosening up any tension.
Now just noticing your whole body,
Noticing your body here in this space.
If there is any tension or tightness,
Just breathing into those areas.
Feeling more relaxed,
Present,
Grounded,
And connected.
If thoughts come up and they try to distract you or take you away from this moment,
Just remembering that it's okay.
It's normal for thoughts to arise.
Just letting it go when they do,
Returning back to your breath or your belly or your feet planted on the ground.
Just returning your attention back to the here and now.
And now as we sit,
Imagining that above our head is a golden light of energy,
Bright and powerful,
We can feel it beaming as it floats above our head.
And just imagining that this golden light of energy gently makes its way into our body from the top of our head down to our toes.
And as this golden light energy makes its way,
It's providing us with life,
Providing us with love,
And just filling the spaces in our bodies that need it the most.
To allow us to feel whole,
Present,
Safe.
And as this golden light energy makes its way through our body,
Leaving out of our body through our toes,
Down into the ground,
Deep,
Deep,
Deep into the center of the earth.
Imagine on our next in breath that that golden light energy comes right back up from the center of the earth,
Back into our body,
Through our feet,
Providing us with even more life force energy to really empower us in this moment.
Providing us now with everything we need right here,
Right now.
And then this golden light energy makes its way back up to the top of our heads and it just dissipates into the universe because it knows that now everything we need is right here within us.
Just tuning in now into your core.
What does peace feel like in your body?
What does presence feel like in your body?
Noticing where you feel it.
And what does it feel like?
What's happening,
If anything,
In this moment?
Just tuning into your heart,
Breathing into your heart.
Now just getting ready to close this meditation,
Setting a positive intention,
Bringing this quality of energy that we cultivated here together with you for the rest of your day.
Thank you so much for meditating with me today and go ahead and open your eyes if you had them closed.
I hope that you have a beautiful rest of your day.
Namaste.
