Welcome to today's meditation.
Going to begin by connecting to your breath.
Not changing the breath in any way,
Just by bringing your awareness to your natural breathing rhythm.
Noticing the coolness as you breathe in,
The warmth as you breathe out.
Noticing where in your body you breathe into,
Whether it's the lungs,
The chest rising,
The abdomen rising and falling on the exhalation.
It's taking a few moments to sink into the body and become aware of your breath.
Beautiful.
And if you can gently close down the eyes and ensure you're in a comfortable position,
Whether seated or lying down is completely up to you.
Wonderful.
Going to move into some deeper abdominal breathing now.
So breathing all the way in,
Filling up your stomach and your ribs and exhaling all the way out.
Inhale all the way in and exhale all the way out.
Inhale in,
Pause at the top and exhale all the way out,
Making sure that your abdomen is completely empty.
This time as we breathe in,
We're going to pause at the top and on the exhale we're going to slow it down,
Ensuring that your exhale is longer than the inhale.
Inhale all the way in,
Hold and exhale nice and slow all the way out.
Beautiful.
And now allowing yourself to move into a natural breathing rhythm,
Slightly deeper than normal,
But not so deep that it's forced.
Going to move into a body scan,
Releasing all of the built in tension,
Relaxing and releasing the tightness as we move along.
Starting at your toes,
Giving your toes a gentle wiggle,
Noticing how much more relaxed they feel.
Bring awareness to the soles of your feet and the heel,
Noticing how they feel,
Allowing them to completely relax,
Bring awareness to your ankles,
Just allowing them to fall in a way that's comfortable for you,
Allowing them to relax more and more.
Moving into the calves and the shins,
Maybe tensing the muscle in your calf and releasing,
And as you release the muscle,
Noticing how much more lighter they feel,
Relaxing each of the muscles and tendons within,
Bringing awareness to your knees,
Unlocking them and just allowing them to be.
Noticing as the joints relax more,
Moving up and into your thighs and your hamstrings,
Allowing all of the muscles and tendons to relax,
Feeling lighter and lighter.
Moving to the buttocks and the lower spine,
Relaxing more,
Noticing the hip joints and the sacral,
And in this space is where we hold our emotions,
Taking a few deep breaths here,
Releasing the tension and the stored emotions that no longer serve you.
Moving into your lower abdomen,
Placing your right hand on your lower abdomen,
Breathing all the way in,
Feeling your abdomen expand and contract on the out-breath,
Allowing your hand to be placed in any position that is comfortable for you.
Moving in,
Up the abdomen,
Moving into your chest,
Your upper back,
Breathing in here,
Releasing all of the tension and tightness within the body,
And with each out-breath,
Allowing your muscles to relax more and more,
Bringing your awareness to your shoulders,
The upper shoulder,
Side,
The front,
Noticing how they feel and simply letting go of any of the tension held within.
Moving into the throat,
Taking a nice slow swallow and just allowing your throat to completely relax,
Taking a nice breath in and letting out a small sigh with the out-breath,
Really opening up and relaxing your throat,
Bringing your awareness now to your jaw,
Unclenching of the teeth,
Relaxing the tongue,
Allowing your tongue to just rest whichever way is comfortable for you,
Bringing awareness to your cheekbones,
Noticing as the skin around your eyes softens,
Feeling more and more relaxed,
Noticing the back of the head,
The top of your head and any sensations that you might feel here,
Breathing in here for a moment,
Noticing the warmth that has overcome your body now that you're so deeply relaxed.
And now that you are completely relaxed,
I ask that you roll your eyes as though you're looking up,
Really activating the third eye as we move into a beautiful visualization process.
Allow for you to imagine yourself out in a tropical rainforest,
You can see the tall palm trees all around you,
You can feel the rough of the leaves under your feet,
Hearing as they crunch beneath the balls of your feet with every step,
Stopping for a moment,
Taking it all in and you notice that you can hear water in the distance,
Trickling and you begin to head in that direction.
As you continue to wander,
You notice that there is a bridge,
A beautiful old vine bridge,
The most beautiful bridge you have ever seen,
Timber slats,
Elegant vine side rails,
The moss,
You notice that this bridge feels safe,
Sturdy and safe enough for you to walk across.
As you walk across the bridge,
Feeling the timber beneath your feet,
Relaxing more and more with every step,
Leaving all of the tension behind you and as you walk across,
You count each step,
Counting backwards from 10 and with each step,
Feeling more and more relaxed,
10,
9,
Relaxing more,
8 and 7,
Feeling safe and secure,
6,
5,
Leaving overwhelm and tension behind you,
4,
3,
Feeling so completely relaxed,
2,
1,
Feeling the most relaxed you have ever felt before,
Beautiful.
And now that you've arrived at the other side of the bridge,
You wander down towards the water and as you arrive at the edge of the water,
You pause and take a nice deep breath in and as you exhale,
You release any further tension that is left within your body and allow it to float downstream and wash away.
Feeling a deep sense of focus and clarity,
Feeling lighter than you've ever felt before,
Noticing the trees surrounding you,
That they're the greenest trees you've ever seen,
Noticing now as the water has slowed,
Everything around you so much brighter and your mind is completely clear,
Allowing you to be completely present in the here and now.
Moving more and more towards the water and have a burning desire to hop in,
So taking off your clothing one by one,
You hop in,
The water is cool and refreshing and as you walk,
You hold your hands out beside you,
Allowing the water to move between your fingers,
You can feel the river rock beneath your feet,
Feeling so grounded in this moment,
Feeling as the water washes over your body and through your fingers,
Leaving you radiating confidence,
Peace and abundance.
Looking up towards the sky,
Allowing the warmth of the sun to soak into your skin,
Feeling the warmth on your face and your chest,
Completely opening up your heart space,
Feeling so,
So grateful for this life that you live.
I'm going to give you a few moments here to sit with this gratitude and open heart and feel it all the way through your body,
Rippling through your body,
Feeling the warmth surround you,
As this love and gratitude,
Confidence radiates right around you,
Living a life of gratitude,
Ripples not only through you and into your body and into your heart,
But it also ripples into all of those around you,
Filling others with that same confidence and peace and abundance.
Beautiful.
Now taking in all of this love and peace and relaxation,
You decide to step out of the water,
Knowing that you can come back to this moment at any time,
Come back to this feeling of complete lightness,
Relaxation,
Confidence and peace.
Whenever you decide,
Stepping out of the water,
Drying yourself off and putting back on your clothing one by one,
Taking your time,
Listening to the sound of the water,
Rippling downstream,
Feeling the sun on your skin and a light gentle breeze.
Now that you're dressed,
You start to make your way back to the bridge,
Noticing the beautiful green moss and the vines and the old timber slats beneath your feet.
Now that you've made your way across the beautiful bridge,
Feeling so relaxed and peaceful,
Bringing awareness into your body,
Noticing how free and calm your mind feels,
Bringing your attention to how your head feels in this moment against the surface that you're on,
Giving your arms a little wiggle,
Wriggling the fingers,
Rolling the wrists as you slowly come back to the room,
Giving the shoulders a little roll,
Stretching out those legs,
Rolling the ankles,
Wiggling the toes and when you're ready,
You can come back to the room and open your eyes,
Paying attention to how you feel and maybe even looking around the room and pointing out a few things that you didn't notice before.
Thank you for joining in on this meditation.
I hope you have a wonderful day.
