Take the deepest inhale of your day in through your nose.
And your biggest exhale today out of your mouth.
And on your own,
Do this five to ten more times nice and slow.
Breathing in just a little bit more when you think you're full.
And exhaling a little bit more when you think you're empty.
In this meditation,
We're going to use the technique of visualization to release stress,
Relax your body,
Relax your mind,
And create more lightness.
Right now,
Simply feel your breath come in.
Relax as you breathe out.
You can shift your breathing when you feel ready to in and out of your nose.
If you prefer,
You can continue to exhale out of your mouth instead.
Regardless what feels better for you,
Continue to breathe deeply and slowly.
Allow this act of simply breathing deeply feel good.
And begin to relax your body with each and every exhale.
As you continue to breathe,
Begin to draw your awareness to the area at the base of your tailbone,
All the way down at the bottom of your spine.
Don't worry if you don't know exactly where it is.
Start to feel here.
Start to send breath here.
Almost imagine you're sending your inhale and your exhale down into this part of your body.
Begin to relax here.
Notice if you're gripping or clenching or holding on here anywhere you don't need to be.
Now start to imagine light,
Vibrant,
Powerful,
Cleansing white light shining from the tip of your tailbone outwards and downwards.
Don't force it.
Feel this light energy at the tip of your tailbone,
Drawing downwards beneath you.
Imagine it going all the way down towards the center of the earth.
Imagine it connecting to the center of the earth.
Just playing with your imagination,
Feeling the energy of the tip of your tailbone connect you down to the center of the earth.
And breathe into this connection for the next several breaths.
Let this feel good,
Giving and receiving grounding energy between you and the center of the earth.
Take one more breath.
Just feel this energy,
This connection.
Now feel this energy start to rise up through your lower belly,
Your torso,
Your chest,
Your throat,
Your face,
Your brain.
And while keeping this connection between your tailbone and the center of the earth,
Feel it just effortlessly stay connected and draw down.
At the same time,
Start to focus on the top of your head,
Lifting upwards.
As you feel the crown of your head,
Start to simply focus on feel and send breath down to this part of your body.
Notice any sensation.
Perhaps start to visualize any light on and around the crown of your head radiating both outwards and also upwards,
Lifting and lengthening the top of your head and your whole body upwards past the sky and into the universe.
Take a few breaths,
Several breaths and a few minutes to feel this light,
This connection from the crown of your head upward and at the same time,
Still feeling a little bit of this connection from your tailbone downward into the center of the earth.
Don't worry about doing this perfectly,
Simply breathe and feel these two polarities magnetizing you in two opposite directions.
Continue to breathe.
Relax.
Continuing to feel this length,
This expansion both downwards grounding you and expanding you upwards,
Notice and feel how they connect right in the center of your chest.
Start to send breath here,
Expand breath here.
Feel while still feeling these two polarities both downwards and upwards.
How the intersection of these energies is in the center of your chest.
Feel the energy here radiate outwards,
Upwards and downwards.
Start to breathe here,
Start to see light here,
Allowing it and relaxing into it.
And as you exhale,
More importantly,
Start to soften and relax deep into the center of your chest.
Let light it.
Notice if there's anywhere you're gripping or clenching that you can simply let go,
Unclench,
Let light it and relax.
Continue to breathe into the center of your chest while staying grounded downwards,
Top of your head lifted upwards.
Enjoy this for a few minutes on your own,
Relaxing into the center of your heart.
Start to feel light here.
As you inhale,
Let your mind drift,
You get focused on heaviness,
Simply bring your focus back to each inhale coming into the center of your chest.
And relaxing here as each exhale leaves the center of your chest on your own for a few minutes.
Gently lightly enjoy.
Relax.
Relax.
Continue to send breath and light into the center of your heart.
Really feel these next five breaths coming in,
Creating space,
Fresh energy.
Let your breath get lighter,
More expansive as you breathe out,
Continuing to feel the upward pull from the crown of your head and the grounding from the tip of your tailbone.
Continue to breathe.
Let your energies connect to the center of your heart.
Three more breaths.
Let your body dance to the space in front of your heart.
Notice here again where you can soften,
Let go of anything that feels heavy,
Out of drama right here right now.
You can repeat that silently.
Three times to yourself.
I am light hearted.
When you allow yourself to let go around the center of your chest and relax here,
You can relax more fully into every single cell of your body and not let any stress get the best of you or throw you off center.
And find this place of peace.
Enjoy the rest of your day.
.
