Hello my friend,
My name is Kalyani,
And I invite you to get comfortable and settle into your space.
Take some time in creating a cozy nest around you.
A sanctuary.
Where you can hide away from the busyness of everyday life.
This is your invitation to slow down.
There is nowhere else you need to be.
There is nothing more you need to do.
Take a moment to move or stretch.
Giving your body permission to do whatever it needs to do.
To prepare for stillness.
When you feel ready,
Cover up snuggling under a blanket.
And finding lots of support.
You may even want to use an extra pillow or two.
Tonight,
We are going to take a lazy journey throughout the body.
Noticing without judgment all sensations.
All emotions.
And feelings that we discover within.
We will observe tightness and tension Then we will turn our attention to self-forgiveness and letting go.
Together we will unwind the poisonous weeds of resentment.
We will say goodbye to the harsh inner critics.
The one who is always pointing out your flaws.
Your past failures.
And doubts of your success in the future.
That subtle and sneaky voice is the most dangerous of all.
It sounds so rational.
It sounds so believable.
It seems totally normal as it nibbles away at our self-confidence,
Day after day.
That limiting voice has overstayed their welcome.
The self-judgment.
And unreasonable expectations are no longer welcome here.
We will work together to release our perfectionism.
And finally feel ready to forgive ourselves and let go.
You are worthy of forgiveness.
You are worthy of compassion and grace.
We will get there together.
Let's begin by shining the spotlight of your attention onto your breath.
And first simply becoming curious about your breath.
Without feeling the need to change anything at all.
Simply become aware.
As we awaken childlike curiosity.
As if we are studying someone else's breath.
Simple awareness of what the breath is doing right now.
There is no right or wrong answer here.
See or feel the breath moving in and out of the body.
Is the breath moving in and out of your nose or mouth?
Does the breath feel shallow or deep?
Can you feel the difference in temperature between your inhale and your exhale?
Notice.
As the body settles into stillness,
There is still movement within.
Begin to observe all of the muscles assisting you.
And drawing the breath in.
And pushing the breath out.
Then explore.
Is it possible to welcome the breath?
Deeper into your body.
Can you feel your lungs expanding as they grow full?
And contracting as they empty out.
Total awareness of the contrast between the full inhale in the empty exhale.
Each inhale we fill up a little bit more.
Each exhale we squeeze out.
Every last drop of air.
To create even more space for the next inhalation.
Slow and steady,
Deep breaths Allow the breath to rock you back and forth.
Back and forth.
Envisioning a small boat.
On a calm lake.
The breath like waves gently lapping at the hull.
The beauty of this practice is that you cannot do it wrong.
It is not necessary to concentrate on my words.
In fact,
It is perfectly normal.
To go in and out of conscious hearing.
Your subconscious mind will hear everything you need to hear.
So you can listen to this practice over and over again and hear different things each and every time.
And you may not ever hear the end.
That's okay.
It simply means that you felt comfortable enough.
To really let go.
Please know that you are in control.
You have complete freedom to change any words to your liking.
To skip any part.
To breathe any way that feels most comfortable for you.
I am here simply as your guide.
My job is to hold this sacred container.
And guide you on how you can feel better But you don't have to do anything that I say.
Please take what works for you and throw away the rest.
My voice is here to give you an anchor into the present moment.
It's not uncommon to drift off into thinking.
That's okay.
The mind is designed to think.
Each time you notice that you have drifted off.
Please allow my voice to be that of a trusted friend and guide.
Leading you back into the comfort of your bed as we invite the body to be at rest.
And the mind to be alert.
Until you are ready to let go.
And drift off into healing rest.
You Now trust your body to maintain that comfortable rhythm of breath.
No need to direct the breath any longer.
As we shift our attention to sensations in the body.
Begin by exploring your scalp and head Feel the weight of your head.
Held and supported by your pillow Allow it to sink into that comfort.
Growing heavier and heavier Feel sensations on your forehead as it softens.
Notice your right eyebrow.
Left eyebrow.
Feel both eyebrows together.
Feel the space between the eyebrows alive with sensation.
Welcome vibration into the center of intuition.
And insight.
Allowing your eyes to rest from the external world of seeing.
As we wake up your inner sight.
Feel all of the tiny muscles around the eyes softening even more.
Melting deeper and deeper within.
Invite all facial features to rest cheeks chin.
Jaw.
Feeling your mouth and nose.
.
.
Noticing the tip of the nose.
Right nostril left nostril.
Feel both nostrils together right ear.
Left ear both ears receiving sound Feel the vibration of sound traveling in through your ears.
Follow the sound into the center of your mind.
Can you feel the space between the ears in the center of your mind?
Begin to breathe as if you could breathe directly into the center of your mind noticing that the breath encourages our thoughts.
To just gently shift to the sides.
The important ones will return at a more appropriate time.
Allow your mind to become clear like a mental rain washing away the dust of the day The dark clouds of anxiety break open revealing a wide open beautiful blue sky just a random puffy white cloud of thought drifting by every so often quickly whisked away by the breeze of your breath.
Now feel the muscles of your neck softening.
Like wax warming by a fire.
All tension dissolving.
Feel that warmth flowing over your shoulders.
And washing away the weight of the world.
Sense the weight of responsibility melting.
Trickling down your arms.
Over your hands and perhaps you feel it dripping out of the tips of your fingers.
Let it all go.
You deserve this time to feel better your only job right now.
Is to give yourself the gift of your total awareness Invite the entire torso to grow heavy now.
Notice the upper chest and upper back.
The front and back of the ribs.
Feel as if the knot of tension that was hiding out within finally comes undone.
Tangled threads finally straightening out.
Giving the lungs the freedom to stretch and fill even deeper.
The belly and the low back sinking.
All internal organs at rest.
Softening and melting.
Like an ice cube on a hot sidewalk.
Feel an oozing warmth spreading down over the hips.
A slow,
Lazy uncoiling a gradual fading of all worry.
Welcoming,
Perfect balance.
As we surrender to the moment.
That warm tide washes over the upper legs.
The knees.
The lower legs over the ankles.
Feet.
And toes.
A pleasant numbness spreading.
As a quiet calm settles over the room.
Feel it sinking deep into your bones as if the entire body.
Releases a sigh of relief.
It soaks in the sensation of ease.
Like a rain.
Finally falling on cracked,
Dry earth.
A feeling of sinking into a warm bubble bath.
A puddle of peace.
The whole body growing lighter.
And lighter.
Completely unburdened floating effortlessly.
Buoyant.
Like a bubble rising up in water.
Welcome a sensation of pure freedom as if the chains of gravity finally snapped.
Suspended in the silence of space.
Time itself seems to stand still.
Feel a smile drifting across your face as you savor the silence.
Easing into serenity Feeling as if you are held ever so gently.
A delicate treasure.
Begin to wrap yourself in a blanket of compassion.
And understanding.
Please treat yourself with the same kindness you offer to others.
Your forgiveness is a beautiful gift.
It's a deliberate decision to release feelings of guilt and shame.
Releasing yourself from blame It's not about forgetting or denying.
Instead,
It's about accepting the reality of what happened.
Whatever you did doesn't make you a bad person.
You are simply a human.
Who may have done a bad thing.
Life is messy.
And at times we may not be the best version of ourselves.
But you can begin the process of self-forgiveness.
By taking responsibility.
Acknowledge and own it.
Choose to now be accountable for your actions.
A gem cannot be polished without friction.
Nor can a person without trials.
The mistakes we make act as the necessary friction to polish all of our rough edges Errors are not failures.
They are the grinding process necessary.
To shape our character over time.
Remorse has often been described as a gnawing feeling.
In eating away of your soul.
It's normal to feel regret for our actions that brought harm to others.
Or ourselves.
Trying to make amends for actions.
Seeking forgiveness from those we hurt but even after we have done all of that The tidal wave of remorse may still remain.
But by committing to change moving forward.
We can shift from self-attack to self-acceptance.
Resolving not to make the same mistake again.
As we explore our personal growth.
When we know better.
We can do better.
Now let's take a journey deep into a healing forest.
A living entity of ancient whispers This mystical forest is a place where time bends.
Blurring the boundary between magical and the mundane.
Begin to hear the rush of water a low vibrating tremor blanketing the forest in a soothing hypnotic hum Notice that the air is thick with the rich,
Honeyed scent of wildflowers.
As we walk along a forest path.
A gentle rustle of leaves beneath our feet.
And an emerald green canopy above.
In the clearing up ahead we see a hidden sanctuary a white frothy cascade of water.
Plunging over ancient moss-covered rocks.
Crystal clear pool of water beckoning us forward.
Feel the cool refreshing mist kissing your face As we wade into the water,
It begins to wash away all of our burdens.
It washes away all of the guilt we have been carrying.
And as we step into the crash of water,
We discover a hidden cave behind the falls.
A hushed cavern.
Shielded from the world by the translucent wall of water.
The cave,
You discover a younger version of you.
Waiting for you to arrive.
This younger version of you is from a time when you struggled.
A time where you felt challenged or experience difficulties.
Maybe you felt lost.
Confused and alone It can be from a few hours ago day's.
Months or even many years ago Remember,
Time means nothing here.
Welcome whatever version of you would like to step forward No forcing.
Simply allow.
Welcome the feeling of comfort and ease as you stand and face each other.
See that younger version of you.
Through eyes of compassion and love.
As you look deeply into your younger eyes.
Open your heart and feel the deep connection from your heart to your heart.
Imagine a beam of energy flowing as you give and receive the healing energy.
You may see it as light.
Or feel it as sensation I now invite you to communicate with your younger self.
On a deeper level.
As you gaze into your younger eyes.
Say and mean.
I'm sorry I'm sorry if I ever let you down.
I'm sorry for doubting you.
I'm so sorry for judging and blaming you.
I'm deeply sorry for making mistakes.
I'm sorry for hurting us and others.
I'm sorry.
Please forgive me Forgive me for judging and blaming.
Forgive me for being so hard on myself.
Please forgive me for hurting others.
We don't need to hold on to this pain any longer.
I forgive you fully and completely.
Let's move forward together I forgive you.
Please forgive me.
Thank you.
Thank you for being here.
Thank you for trusting and not giving up.
Thank you for the highs and the lows the many life lessons.
And the continued journey.
Thank you for being authentically you.
Thank you.
Thank you.
Thank you.
Finally,
Say to your younger self I love you.
And make sure you feel these words as truth.
I love you exactly as you are.
I love you for being authentically you.
I love you for who and what you are.
I love you for all of your gifts and qualities.
And even more so,
I love all of your imperfections.
You are special.
And unique.
I love you.
I love you.
I really,
Really love you And thank you for how far you have come Now rest as you integrate everything that came up for you.
Feeling lighter and more open.
Allowing yourself to really feel joy once more inviting all old wounds to heal completely.
As you look forward to a future of peace.
Forgiveness is a sign of strength.
You cannot change your past.
But you can certainly change your future.
Reclaiming your power now.
It is time to move on now.
You have done your time.
Penance is over.
You are worthy of happiness.
You are worthy of joy You are worthy of love and self-forgiveness.
Come back to your breath now.
Allowing your breath to find its own comfortable rhythm and pace allowing yourself to be filled with gratitude calling to mind a moment where you felt an immense amount of gratitude?
And drop into that memory as if it is happening right now.
Invite that sensation of gratitude.
To spread throughout your entire body.
Allow it to spread into your mind Feel it permeating each and every cell within.
With the highest vibration.
Of gratitude.
So very grateful to your mind and your body for the ability to let go of the past.
To heal and move on.
To accept and love yourself fully.
Sleep well my friends
