Welcome to this meditation for deep relaxation,
To let go and to heal.
We use yoga and meditation to still our minds,
Establish ourselves in the present moment and to find clarity within.
How many times have you found yourself in the present moment this week?
Those moments when you feel like you're in the zone,
Just filled with happiness or clearly seeing things for what they are,
Making clear decisions.
Anxiety lives in the future and regret lives in the past but the present moment is perfect.
We have to declutter the noise in our minds.
We have to get still inside in order to access the strength that resides in there,
Inside of us.
We use old scriptures written by masters,
The yoga sutras by Patanjali chapter 1.
2.
We can read yoga chitta vritti nirodha.
This can be translated to yoga is the constant quieting of the fluctuations of the mind.
With our practice we aim to still our overactive minds,
To find a good way forward,
To see clearly and to access that innate wisdom.
When we go inside we connect deeper to our inner self,
Our inner truth and innate wisdom.
We all have busy minds,
70,
000 thoughts per day and we have to get rid of all that extra chatter in our minds as it clutters our true purpose.
We want to find back to the intuitive guidance within us,
Gain clarity in our day-to-day lives and have a quick access to love and compassion where a true human intelligence lives.
You can always come back to your inside world when the outside world gets too overwhelming.
No one can take away your inside world.
It is yours and yours only to enjoy.
This is this place of ease,
Of quality,
Of strength.
This is where you always shine.
So go ahead and find a comfortable position.
You can sit with your legs crossed or on a chair with your feet solid on the ground or lay down.
Feel free to use pillows or blankets to get as comfortable as you can.
Rest your hands on your knees or on a pillow.
If you at any point need to change positions,
Feel free to do so.
Meditation should feel good both inside and outside.
So let go of any expectations.
Let it be easy and even a little fun.
Now close your eyes.
Take a couple of deep breaths here just to land in the room.
In through your nose and out through your mouth.
You may sigh on your out-breath to communicate to your body that it's okay to relax.
One last deep breath.
In through your nose and out through your mouth.
Nice work.
Let's breathe normally now.
In and out through the nose.
Notice how you begin to deepen your breath,
Expanding and relaxing your belly.
Notice how the breath feels for you.
Your chest moving up and down,
Creating a beautiful rhythm in your body.
Notice the cold air entering your nose like a fresh breeze cooling down your system.
Notice the sound the breath makes in your ears,
Helping you relax even more.
Notice the feeling it leaves in the back of your throat and that warm air leaving your nose with the exhale.
Feel your body against the surface you're sitting on.
Notice how the earth is supporting you,
The air surrounding your whole body,
Connecting you to everything around you,
Leaving a cool sensation on your skin.
Notice your mind quieting with each breath,
Releasing you from the chatter,
The repetitive thoughts from your past,
From your future.
The focus on the breath brings you to the present moment.
And the present moment is the here and now where you can find balance,
Peace and creativity.
You can always find your way back here through your breath.
Now visualize a beautiful tree trunk growing out from the base of your spine,
Rooting into the earth to ground you.
Let this root grow big and deep into the earth.
Through this root you can release any energy that no longer serves you.
With every exhale the earth pulls out all that excess energy that takes up space in you,
But that does you no good.
And let this be easy and know that it's working for you,
Whether you can visualize this or not.
And with every breath it pulls out stress,
Anxiety,
Discomfort,
Worry,
Pain,
And other people's energy.
And feel how you get lighter and lighter with each breath.
Breathe in and notice your in-breath.
Breathe out and notice your out-breath.
Breathe your body with movement of your chest and belly.
Breathe your body with sounds in your ears.
Breathe your body with sensations in your throat.
Breathe your body and deepen the quieting of your mind.
Notice the blood and life force,
Prana or chi,
Flowing through your body.
That tingling sensation in your feet,
Hands,
And lips.
Communicating that you're alive in this amazing thing called the body.
From the top of your head to the bottom of your feet now.
Let's relax even more into this moment.
Notice a bright light sitting at the top of your head.
It can be any color and any shape that you prefer.
Golden,
Shimmering white,
Maybe green.
Let the light get even brighter and expand into the size of a big beach ball.
And welcome this light into your body.
Have it enter slowly at the top of your head.
Feel it relaxing you and letting go of any tension.
Have the light move through your body and let it help you ease into a deep relaxation.
Forehead.
Notice and relax.
Face.
Notice and relax.
Back of the head.
Notice and relax.
Temples.
Notice and relax.
Eyebrows.
Notice and relax.
Eyelids.
Notice and relax.
Cheeks.
Notice and relax.
Ears.
Notice and relax.
Tongue.
Notice and relax.
Jaw.
Notice and relax.
Neck and shoulders.
Notice and relax.
Arms.
Notice and relax.
Hands and fingers.
Notice and relax.
Chest.
Notice and relax.
Heart.
Notice and relax.
Solar plexus.
Notice and relax.
Belly.
Notice and relax.
Hips and base.
Notice and relax.
Thighs.
Notice and relax.
Knees.
Notice and relax.
Calves.
Notice and relax.
Feet and toes.
Notice and relax.
The light has now filled up your whole body and every cell in your body is being rejuvenated.
Nice work.
There's an awareness in you that is noticeable once the noise inside has quieted down.
This awareness is you.
You're observing power.
The essence in you that is always there.
A part of you that never judges.
A part of you without expectations.
This part is pure light,
Pure energy and peace and you always have access to this.
We'll sit quietly to enjoy this relaxed state and light-filled moment together,
Connecting deeply with our inner being.
When your mind wanders to thoughts,
Then bring your focus back to your breath and the sensations it leaves in your body.
This will help you ease the chatter.
Remember you can't do anything wrong in meditation.
It is what it is.
With my cues,
You'll start finding your way inward easier.
If you're at any point need to change positions or scratch your nose,
Feel free to do so.
We're here to be comfortable.
If you'd like,
I invite the mantra Moksha,
Which can be translated into freedom.
A mantra is a mind tool to help you focus during meditation.
You also simply focus on your breath,
How it feels,
How it sounds and the sensations.
We'll sit here for a few minutes and I'll bring you back with the sound of my voice.
Bring your attention back to your breath and back into the room you're in and take a few deeper breaths here.
In through your nose and out through your nose.
You can slowly start moving your hands and feet.
Maybe stretch your arms over your head.
If you're laying down,
You can sit up and put your hands in prayer pose in front of your chest or just keep them on your lap.
Lower your chin as if bowing to yourself and give thanks to yourself for taking this time to focus on your well-being.
When you're ready,
You can slowly blink your eyes open.
Thank you for joining me today.
I'm Jenny Berglin Castro and I'm so grateful for your commitment to yourself.
And remember,
One breath at a time and I'll see you back here soon.
Namaste.
