Hello,
Kiri here,
And we are doing a beautiful meditation that starts with a body scan and finishes with envisioning your perfect day.
When you are ready,
Let's come into a comfortable position,
Either seated or laying in Shavasana,
And let's take a moment to connect to our breath,
Feeling the air as we breathe in,
Feeling the air as we breathe out.
For this body scan,
I want you to picture a bright,
Warm light,
This bright,
Warm light shining on your body that will help us go through this body scan.
As you picture this warm light over that body part,
Picture that body part relaxing and releasing any tension.
We're going to start at the top of our head,
And I will guide the light down to our toes.
So when you are ready,
Let's picture this shining,
Bright light at the top of our head.
Noticing any sensations in this area,
Any warmth from the light,
And fully relaxing any tension.
Moving and relaxing into our forehead and temple area,
Moving down to our eyes and the space behind our eyes.
Continue to feel the bright light as you move into your cheekbones,
Jaw,
Releasing your jaw,
And fully relaxing.
Relaxing as you feel the warm light slowly moving down the back of your neck and into your traps and shoulders area.
Pausing at your traps and shoulders to take a few deep breaths here,
Feeling the warmth as you inhale and releasing any tension on the exhale.
Now feeling the warmth and releasing of tension all the way down our arms.
Shining that bright light on each of our hands,
Feeling its warmth,
Sensing any heaviness or tingling in your hands.
Moving the light into our chest as we take a deep breath in,
And fully relaxing on the exhale.
Moving into our belly,
Taking a deep breath in,
And fully relaxing on the exhale.
Feeling the light move down and releasing any tension in our hips,
Thighs,
Knees,
Calves,
Ankles,
Feet.
Bringing the light to our feet,
Relaxing our feet,
And bring our awareness to any tingling and warmth we feel in our feet.
Feeling as we are melting down into the surface below us.
Bring that light shining over our whole body now,
And let's bring our gaze to the space between our eyebrows as you embody this calm and grounded state.
Continue to feel this warmth over your body,
And in this calm and grounded state,
I want you to bring to your mind a perfect day.
What are you doing throughout the day,
And who are you surrounded by,
And how is it that you feel on this perfect day?
For the next few minutes,
Continue to visualize what comes up for you for a perfect day.
No need to force,
Just let your mind wander and go where it wants to go.
Continue to picture the person you want to be on your perfect day.
Take a moment to reflect on where you are now.
What is one step you can do today or tomorrow that will get you closer to living your perfect day?
Come back to this visualization whenever you feel called,
And trust that you can take the steps towards it becoming a reality.
Let's come back to feeling our breath.
Feeling the air as we breathe in.
Feeling the air as we breathe out.
Staying here as long as you wish,
And whenever you feel ready,
You can start to wiggle your hands and toes,
Coming into a light stretch and coming back to the space around you.
