So allowing yourself these few moments to get comfortable wherever you are,
That may be seated on the ground with your legs crossed,
You might be sitting on your couch,
Maybe you're even lying down on your bed.
So wherever you are,
Really allow a few moments to settle in.
Getting really comfy,
Covering yourself with blankets if you need,
Using pillows or any other supports.
So for our meditation,
We really want to allow the body to be comfortable so we can really dive deep into our meditation.
Once you have arrived there,
Allowing your eyes to close down as you start to draw your attention inwards.
Begin by first drawing our attention to our breath.
So simply observe the breath here.
Observing the breath without having to change it,
Without judging it.
Just simply observe how the breath is flowing in and out of your body.
Notice if the breath is traveling to your lungs and stopping there,
Or if it's traveling all the way down into your belly space.
Notice if your breath is short or sharp,
Or if it's long and deep.
Simply observe.
Now we start to deepen the breath.
So start to send the breath deep into the belly space.
So you might wish to place one hand over your belly,
One hand over your chest.
And as you take these deep breaths,
Starting to feel the rise and fall of your hand on your belly and your chest.
Simply feeling this connection here.
As you continue to take these slow,
Deep breaths,
You might start to notice that you start to feel calm and bliss wash over.
You start to notice that tension in the body slowly melts away.
The mind slowly starts to quiet down.
Starting to take a really deep breath in.
So really allowing the breath to fill up your belly,
Your lungs,
Your entire body.
Really filling up.
If it's comfortable pausing for a moment at the top.
And as you exhale,
Part the lips and let out a sigh.
Beautiful.
Taking another deep breath in just like that,
Filling up the belly,
The lungs,
The entire body.
Really filling up.
Holding for a moment at the top without any tension.
Exhale part the lips,
Let out a sound,
Whatever that may be.
Release.
Beautiful.
Taking one more deep breath,
Really filling up.
Starting for a moment at the top.
And release.
Beautiful.
And then just allowing these beautiful,
Natural deep breaths to flow.
You may wish to keep your hands here connected with your belly and your heart.
Or you may wish to release them back to your lap or by your side.
And for our breath work practice,
I am going to guide you through our square breath.
So what this breath looks like is an inhale for a count of four,
We hold for a count of four,
We exhale for a count of four,
And we hold for a count of four.
So that is one round.
So wherever you are,
Just allowing yourself to completely release your exhale,
Empty the body here.
Beautiful.
And we start to inhale for three,
Two,
One.
Hold for three,
Two,
One.
Exhale for three,
Two,
One.
Hold for three,
Two,
One.
Inhale for.
.
.
Hold for.
.
.
Exhale for.
.
.
Hold for.
.
.
Just keep going with your own breath through your square breath.
Exhale for.
.
.
One,
Two,
Three,
Four.
Beautiful.
Taking one more round of your square breath.
And once you've finished your final round,
Your final hold of your square breath,
Allowing the breath to flow naturally now,
Just allowing it to flow gently into the belly and out through the body.
And taking a moment now to notice how your breath feels after we've completed a few rounds of our square breath.
Notice now the quality of your breath as you breathe in and out.
You might feel more spacious in the body.
You might feel that the breath is traveling just a little bit deeper into the body.
Maybe your inhales and exhales are that little bit longer.
Beautiful.
From here,
I'm going to guide you through a systematic journey of the body.
And as I name each body part,
Just allow your attention to draw to that body part.
Allow a sense of release and letting go to that body part.
Bringing your attention to your right big toe.
Your second toe.
Your third toe.
Your fourth toe.
And your pinky toe.
Bringing your attention to the bottom of your right foot.
The top of the foot.
The ankle.
The lower leg.
The right knee.
The upper leg.
The right hip.
The right waist.
The right armpits.
Bringing your attention to your right thumb.
Your index finger.
Your middle finger.
Your ring finger.
And your pinky finger.
Releasing through the palm of the hand.
And the top of the hand.
Releasing through the wrist.
The forearm.
The elbow.
The upper arm.
The right shoulder.
Bringing your attention to your left big toe.
Your second toe.
Your third toe.
Fourth toe.
And pinky toe.
Releasing through the sole of your foot.
The top of your foot.
The ankle.
The lower leg.
The left knee.
The upper leg.
The left hip.
The waist.
The armpit.
Releasing through the left thumb.
The index finger.
Middle finger.
Ring finger.
And pinky finger.
Releasing through the palm of the hand.
The back of the hand.
Through the wrist.
Through the forearm.
The elbow.
The upper arm.
And through the shoulder.
Releasing through your lower back.
Your mid-back.
And your upper back.
Releasing through the neck.
Through the back of the head.
The sides of the head.
And the top of the head.
Releasing through the forehead.
Through the temples.
Letting go of the cheeks.
Releasing through the jaw.
Releasing through the eyebrows.
The eyelids.
Releasing through the little space between the eyebrows.
Feel your entire body releasing,
Letting go,
And fully arriving.
And from here I invite you to come on a journey with me.
A journey to meet our higher self,
Our divine wisdom.
And I want you to imagine your favourite place.
Your most favourite place on this earth.
It might be a beach,
A forest,
Maybe a favourite city.
And as you arrive here,
You notice that you are the only one here.
You have this entire place just to yourself.
And as you arrive,
You allow yourself to really take in your surroundings.
To noticing all senses awaken.
What do you see?
What do you hear?
What do you smell?
What do you feel?
And what do you taste?
And you feel completely safe and secure in this beautiful space of yours.
Knowing it's just for you.
And in the distance you notice a building.
A beautiful temple.
And it's drawing you in.
So you start to walk towards this beautiful sacred temple.
And with each step you take,
You feel even more calm.
More loved.
More safe.
More connected.
And as you approach this beautiful temple,
You notice it is covered in gold.
And it is shining in the sun.
It's exuding light.
And you notice there is a beautiful door which is inviting you in.
So you take some steps towards it.
And you start to open the door.
And you walk in.
And as you walk into this beautiful temple,
You notice your surroundings observing what you see,
What you feel.
And this temple is just for you.
So notice what is in there for you.
Notice how this temple looks,
How it feels.
And as you continue walking in this temple,
You notice in the centre is a beautiful altar.
And sitting on this altar is a beautiful being.
And so you decide to walk up to this being.
And as you approach this beautiful,
Safe,
Loving being,
You notice that it is you.
It is your oldest self,
Your wisest self.
And they are smiling at you,
Inviting you in.
Arms are open.
You walk over to your higher self,
Your oldest self,
Your wisest self.
And they have a message for you.
So you take a seat on the altar next to them.
And you start to have a conversation.
And allowing the next few moments for you and your highest self.
Allowing all messages to flow through from the divine.
And when it is time,
I will slowly guide you back.
Lastly I must say that you bring upbeat thinking into your life.
And taking these last few moments to receive any final words of wisdom and from here you give yourself,
Your higher self a beautiful loving hug absorbing all that positive and beautiful energy you say goodbye as you start to walk out of the temple knowing that this love travels with you always and is always in your heart whenever you seek it and close the temple doors behind you you start to walk back to the space where you first started and as you walk with each step you take you start to feel yourself coming back to the room back to your space back to your beautiful body you start to notice the sounds around you notice the sounds outside of the room notice the sounds inside of the room start to take some deep breaths into the belly bringing in some gentle movement fingers toes around yourself to fully arrive back here in the present moments allowing all messages you've received from your higher self to reside in your heart space as you enter back into the present and you may wish to stay here for another few moments just really allowing yourself to integrate and soak up and when you're ready coming back allowing the eyes to gently open bringing in some light beautiful I hope you received some beautiful wise wisdom from your higher self from the divine and I really recommend taking a few moments now to journal just allowing these messages to come through onto your paper and then you can come back to them in a day a week maybe a month reading through those messages and seeing how they ring true for you and if anything has manifested or grown into your beautiful life those seeds of intention of manifestation
