Welcome to your meditation.
Today we'll be working with deep guided relaxation and moving into realigning,
Retuning the energetic systems in the body.
Please lie down on your back and become as comfortable as possible.
It can be nice to have a cushion or blanket under the knees and something supporting the back of the head.
Doing our best to find absolute comfort so that we don't move at all once the practice begins.
We'll begin our practice with five diaphragmatic breaths,
Five belly breaths.
Chest is soft,
Navel relaxed.
Again,
Please take a moment to make any final adjustments.
Hands wider than the mat,
Feet wider than the hips.
Ideally fingertips not touching anything.
Please bring your awareness now to gravity in the body.
We spend our life resisting gravity and now we use gravity to help us relax deeper.
Feel the weight of gravity pressing down on the body.
Gravity claiming the heels,
Ankles,
Shoulders,
Shins,
Knees,
Thighs,
Pelvis and hip bones.
Feel so with each breath the body moves deeper and deeper into a state of rest and relaxation.
Gravity claiming the finger bones,
The palms and the wrists,
The elbows,
Shoulders,
Chest,
Rib cage,
Neck and jaw,
Face.
Whole body feeling a sense of settling,
A sense of ease,
Softening back into itself.
Each exhale feeling the body resting deeper and deeper.
Now please become aware of sound.
Notice the sounds that you hear furthest away and without judgment or frustration.
Simply observe the sounds as the sounds move from your external environment towards your internal environment.
Eventually the sounds move through you almost like a hologram,
Completely unaffected,
Present with your body and your breath.
You'll see if you can start to sense or feel a point of light.
What we'll do now is take this point of light and direct it through the body.
I'll say an area of the body and you'll direct the point of light to that part of the body.
See if you can sense or feel a point of light at the base of the pelvis.
Sense or feel the point of light move from the base of the pelvis up towards the navel.
From the navel up towards the solar plexus,
Bottom of the ribcage.
Sense or feel the point of light now in the heart space,
Center of the chest,
Deep inside the body.
Directing the point of light now up towards the throat area.
Space between the eyebrows,
Forehead,
Point of light.
Crown of the head now,
Just beyond the body,
Above the skull.
Now if you can,
Simultaneously sense or feel all seven points at the same time.
See them with your eyes closed.
Sense or feel all of them simultaneously together at once.
And notice how as you sense or feel this,
The inhale spontaneously wants to travel from the base all the way up to the crown.
And as you exhale from the crown all the way back down to the base.
No force,
No effort.
A natural spontaneous sense or sensation.
Inhale from the base all the way up to the crown.
Exhale from the crown back down to the base.
Inhale from the base up through all the points.
Reaching the crown,
Exhale from the crown all the way back down the points to the base.
Please continue like this for a few more minutes.
You you Continuing to be aware of all seven points of light as the inhale travels from the base up to the crown and the crown back down to the base.
A sense or feeling of illumination through each point of light.
Aware of each point in the body as you breathe.
Allow this to naturally settle now.
Allow the breath to become softer and more effortless.
A sense or feeling of these energy centers naturally pulsing in the body.
Notice how even though you've stopped being fully aware the points of light or energy centers remain.
As you now start to direct your attention to the space at the center of your chest,
Your spiritual heart.
Sense or feel this point of light now beginning to expand out through the whole of the body.
This sense of depth and expansion happening at the same time.
As you feel each inhale enliven the cells of the body and each exhale expand the body.
As you feel the inhale expand that point of light now out of your physical body encompassing the space around you.
The room you're in.
Sensing or feel the light that energy expanding through the whole building up towards the sky.
Sensing or feeling this point of light being directed from the center of your heart all the way up towards the clouds.
Each breath you feel more expansive,
More illuminated,
More enlivened.
Eventually feeling as though the point of light now starts to return back down towards the center of your heart and chest.
Returning from the clouds to the building,
The building to the room and the room to your body.
Sensing or feeling this natural pulsing in the chest now.
This enlivening in the heart space.
As now the point of light turns itself into a little golden orb or golden egg in the seat of the heart.
Our true shape,
Our true form,
Light and energy.
Breath extremely subtle,
Body deeply relaxed,
Attention in this golden orb or egg shape in the seat of the heart.
You you you you you you Please remember your breath.
Take a deep breath in and a deep breath out as you allow your body to return back to itself and your awareness to return back to the breath.
Start to bring life back to your fingers and toes.
Roll the head from side to side as you stretch the arms back behind you.
In your own time roll to your side if you can spend at least a minute here.
Gently at your own pace when you're ready please sit back up keeping the eyes closed.
If you can sit here for a few minutes to meditate more on your experience.
If not please feel free to journal and move slowly as you come out of the practice.
I'd love to hear your thoughts and meditation experiences in the comments below.
Please feel free to get in touch and let me know how you went.
Move slowly,
Take the time to nourish your physical and energetic body.
Have a beautiful day.
Namaste.
