Feeling Lighter

This meditation is an absolute act of love. It is, by no means perfect. It was created in a genuine effort to lighten the emotional load, and so I hope you are able to feel the authenticity. It incorporates the use of breath, body scanning, and visualization to reduce feelings of stress and overwhelm, and then to energize and inspire. There is also a bit of a confidence-boosting feeling to it. I truly hope you enjoy.

Transcript

Hi,

I'm Chris and I lovingly created this meditation to help you feel lighter,

As the name implies.

So if you've been feeling stressed or overwhelmed,

And those are definitely emotional states that we all experience from time to time,

It is my intention today to remove or greatly reduce those feelings of stress or overwhelm and instead attempt to infuse you with a little peace and some positive energy.

I'll be doing this through a little bit of light visualization and if you're familiar with the chakras,

You may notice those make an appearance as well.

And if you're not,

That's okay.

We're just focusing on getting the stale energy out and bringing fresh energy in.

And I thank you for choosing to meditate with me today.

So let's begin by finding a position that feels both comfortable and supportive and allow your eyelids to become very heavy.

Once you settle in physically,

Start to really arrive in this present moment.

For right now,

Set aside whatever thoughts you've been replaying about the past or any planning you're doing for the future and just be here now.

Start to bring your awareness to your breath,

Noticing the pace,

The depth,

The quality.

For a few moments,

Simply observe without judgment how it feels to just breathe.

And now take a slow,

Conscious,

Full inhale through your nose and exhale completely out of the mouth.

Take another deep inhale,

Breathing in even more oxygen and then holding it slightly at the top and then audibly exhaling through the mouth,

Letting it all go.

One more time now,

Taking the deepest fullest inhale yet,

Holding a little longer at the top,

Squeezing,

Tightening all of the muscles in the body and then sighing it all out,

Relaxing the muscles and releasing all tension with the breath.

And then begin breathing in and out through your nose.

Allow the forehead and the edges of your eyes to soften.

Let the jaw relax and the tongue fall away from the roof of the mouth.

Start to slow the breath down a little.

Allow the muscles in the neck to release,

The shoulders to drop down away from the ears.

Can you slow the breath down even more,

Softening through the hands and relaxing the fingers.

Notice the rhythmic rising and falling of the belly and ribs and chest as you slowly breathe.

And now start to visualize a ball of soft golden light gently swirling just above your head with each calming exhale.

This warm amber ball of light floats lower and lower.

On your next exhale,

Imagine this light gently floating and swirling until it reaches the top of your head.

As it does,

The soft warm light brings the sensation of complete relaxation.

Feel it swirl around the top of your head and scalp,

Soothing,

Calming.

And notice how any remaining thoughts about what was or what will be just dissolve in the presence of this warm,

Peaceful light.

Imagine it swirling slowly,

Gently.

And it touches your forehead and the edges of your ears.

Feel all the muscles gently soften around your eyes and your cheeks and then your whole face as the soft,

Warm,

Golden light swirls slowly around,

Bringing a wave of relaxation to your jaw and your lips.

Then softly,

Gently swirling down and soothing the muscles in your neck.

Feel how any residual tension just melts away.

And then this warm current of tranquility spreads across and down your shoulders,

Into your upper arms,

Softening the biceps and triceps.

And this amber ball of light then swirls slowly around your elbows and down into your forearms and into your hands and fingers.

And this warm,

Peaceful sensation allows you to relax them completely.

Feel as the soothing amber light floats up and into your upper back and chest.

The warmth of this light melting away any tightness or tension.

And as this light flows softly and gently over the area of your heart,

It pauses there for a brief moment and you can feel your heart beating slow and steady just for you.

And allow this knowing to fill you with a sense of comfort and serenity.

And then as this golden light swirls gently down and around the ribs and torso and abdomen,

Observe again the rhythmic rising and falling of the belly and ribs and chest with your slow and steady breath.

Notice how this warm current of relaxation swirls slowly down around your hips and pelvis,

Making you feel supported and safe and you are able to let go even more.

And now allow the soft golden light to swirl gently around your thighs,

Softening the quads and hamstrings,

Swirling slowly over your knees and down into your calves.

And then this peaceful amber light flows around your ankles and into your feet that work so hard to transport your body.

Feel how this soothing golden light melts away all the tension in your heels and the soles of your feet and finally your toes.

And now you realize this warm amber ball of light has been gathering all the strain and stress in your body and on your next exhale,

You allow this ball of golden light to swirl right out the bottoms of your feet,

Taking all of that stress and strain,

Everything you've been holding on to,

Right out with it.

And a sense of relief and peacefulness slowly washes over you.

And as this ball of golden light slowly swirls nearby,

You notice it appears to be breathing with you,

Releasing these beautiful amber droplets up into the air and they float carelessly away.

Bring your attention once more to the rhythmic rising and falling,

The belly and ribs and chest just bathing in this state of peaceful relaxation.

And now bringing your awareness back to the swirling ball of light in the room,

You notice that it seems to be changing.

As it releases the last of its golden droplets into the air,

It now looks lighter and it's glowing just a little bit brighter than before.

And start to bring a little more energy to your inhalations.

And as you lengthen and deepen your inhales,

You notice that ball of spinning light now has a bright white glow.

And it seems as if it's moving just a little bit quicker.

It appears almost effervescent.

And this vibrant white ball of light swirls back towards your feet,

Softly caressing the toes,

Then the soles of your feet,

And then your heels and ankles,

Bringing with it renewed energy.

And maybe you wiggle the toes or rotate through the ankles.

And then this bright ball of light playfully swirls up and into the calves and knees and thighs,

Bringing with it a feeling of youthful vitality.

This luminous ball of light then swirls up and around the pelvis.

And this invigorating energy permeates the hips and you feel your sense of creativity start to awaken.

And this ball of exuberant white light then swirls over the lower back and belly,

Infusing you with courage,

Confidence.

And then this brilliant ball of light flows up into the ribs and chest.

And it pauses here again,

Lovingly,

On the area over your heart.

Notice now the feeling of lightness this glowing ball inspires,

Feelings of love,

Gratitude,

Compassion.

And inhaling even deeper now,

Bringing more fresh oxygen into the body and allowing the vitality of this bright light to swirl into your fingertips and saturate your hands.

Maybe you wiggle through the fingers or rotate through the wrists if you like.

And then feel this radiant white light flow freely into your forearms,

Elbows,

And your upper arms and allow the energy of this light to bring movement back into your shoulders and your neck.

And as this energy glows brightly in your throat,

You're able to connect with your truth,

Your voice,

And your sense of expression.

And maybe it allows you to stretch a little longer or sit a little taller and then allow this vibrant,

Glowing white light to permeate the jaw and the lips.

And maybe you curl the corners of your mouth up into a smile,

Feeling this light and lively energy then swirl up into your cheekbones.

And then finally the area around your eyes and taking a moment here,

Gathering whatever wisdom or messages from your intuition you may have experienced and taking another deep breath.

And when you feel ready,

Slowly allow the eyelids to flutter open and begin to take in your surroundings with fresh eyes,

Feeling rejuvenated,

Revitalized,

And inspired.

You,

My friend,

Are capable of all things,

Great and small,

Sending big love,

Bright light,

And purely positive vibes your way.

And I humbly thank you for meditating with me today.