Hi,
This is Katie from Inner Visions.
Thank you for joining me for this short guided meditation for finding your center.
This meditation is especially useful during times of perceived or real crisis or stress,
But it's also useful just for relaxing whenever you feel a need.
So you can start in a comfortable seated position or lie down if that feels better for your body.
If you're feeling anxiety or fear,
You can put your palms face down.
If you are feeling lethargic or heavy or depressed,
You can put your palms face up and begin to close your eyes.
If closing your eyes feels inaccessible,
You can leave them open and just gaze down softly and release your focus.
Just take a moment to scan the muscles of your face,
Releasing any tension from around the eyes and letting the jaw go slack.
This is your time and so anything that came before this will still be there when you're finished and anything after will also still be there.
So give yourself full permission to just be present for the duration of this meditation.
Just let your tongue rest softly on the roof of your mouth.
Bring your attention to your breath.
You can watch as the air moves into and out of your body.
Just noticing as your chest expands and contracts with each inhale and each exhale.
You don't need to do anything special to control your breath.
Just let it unfold in its natural rhythm and be a witness.
If you notice your mind wandering or following a thought path,
Just gently bring it back to your breath with compassion.
Release your shoulders.
So as your body begins to relax and as your attention stays with the breath,
I want you to visualize a line of energy running through the center of your body.
You can think of it like a beam of light and it goes down through the center of your pelvis all the way into the core of the earth.
And it rises up through the crown of your head all the way into the infinite sky.
And as you're breathing and sensing into your breath and relaxing your body,
You can imagine that your breath and your existence revolves around this steady,
Constant beam of light.
Connecting you to the ground,
Connecting you to the sky.
It's almost like you're rotating on this axis and you get to be that sweet point in between.
And on your next inhale,
See if you can imagine this light,
This energy going up and down through the midline of your body expanding with your inhale.
And as you exhale,
You can just let the breath go but see if you can maintain that expansion of the line of light.
And each time you inhale,
Let the light grow and expand inside of you.
Each time you exhale,
Just feel it settle in your cells.
And if you notice your attention wandering,
Scan the face,
Soften the muscles,
Come back to the breath.
As the light begins to fill your entire body,
You can imagine that it's permeating every single cell with each breath that you take.
And this energy and light is healing and nourishing and protecting.
And what's really amazing is that it's always there.
You always have access to it anytime you need it.
And you can keep breathing around and into this beautiful beam of light that's filling your whole body and nourishing every single part of you.
And begin to expand your inhale so now you're consciously taking three deep nourishing breaths.
And after your third exhale,
You can gently begin to bring yourself back to the room.
Maybe fluttering your eyes open gently.
Maybe doing a little movement in your fingers and toes.
And while your eyes are still soft,
Place one hand over your heart so that you can feel your heartbeat on your hand.
And just stay with the rhythm for a moment and take a moment to offer gratitude to yourself for showing up today for staying present and for accessing all of the beauty inside.
Have a beautiful day.
