Think meditation is hard?
Do me a favor.
Take a slow,
Deep breath in.
And now breathe out.
Congratulations.
You just meditated.
Hi,
I'm Crystal Joukowsky,
And this is Breathe In,
Breathe Out,
A weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little peace while doing it.
Welcome back to Breathe In,
Breathe Out.
I'm Crystal Joukowsky,
And we're doing a meditation this week.
I'm excited that you're here.
So this is a meditation for pain,
As always.
Please,
Please,
Please do not be driving.
Find yourself a nice,
Comfortable space to be in where you won't be interrupted.
Give yourself this gift of a moment of personal self-care and healing.
So as you settle in,
Just get comfortable,
Whether you're sitting or standing or laying down,
Whatever works for you.
Just take that moment.
Get all cozy.
And then we're going to start with that nice,
Deep belly breath in through the nose all the way.
And then slowly let it out.
That's right.
And in.
All the way,
Fill up that belly as well.
Nice deep breath before you let it out.
On your next one,
Just kind of maybe move your shoulders a little bit.
Settle into your position.
Feel the surface that is supporting you in whatever way you are being supported.
The next deep breath in,
You start to feel your body relax and let go.
Nice and deep.
In all the way.
And then out.
All of the fidgeting starts to settle.
It all releases and relaxes into the surface supporting you.
And with your next deep breath,
We start that scan at the top of your head where your scalp and your skull are.
Any tingling,
Just let that stress go.
It melts off.
No longer able to hold on.
It just melts away.
And then you scan down to your forehead.
That ever expressive part of our body gives away so many emotions.
Those deep breaths,
You feel it just release,
Smooth out,
Let go.
Another deep breath and you scan down more,
Your eyebrows,
Your eyelids,
Back of your head.
Each breath you go deeper,
More relaxed,
More at peace.
Down your cheeks,
Your nose,
Your lips.
That jaw,
Feel it just let go.
All that tension that you've been holding on to just melts away.
With each deep breath,
Down your neck,
This powerful neck that holds your head up high,
Turns it around to experience the world.
It relaxes.
You continue breathing deep and scanning out your shoulders and down your arms,
Your biceps,
Your elbows,
Your forearms.
Feel them just sink as you let go out your wrists,
Your hands and your fingertips.
With your next deep breath,
Your awareness is brought to your chest,
Your front and your back and how it expands as you breathe in.
And then it goes smaller as you exhale.
You breathe into that and release the stress that you're holding as you continue moving down your rib cage,
Your chest,
To your belly and your back.
Your whole torso just melts as you let go.
You keep breathing deep down your hips,
Your buttocks,
And then your thighs.
These powerful legs,
Strength,
Feel them let go as you continue scanning down your knees,
Your calves,
Your ankles,
Your feet,
All the way out your toes.
You just feel this soothing blanket of relaxation and release.
Another deep,
Wonderful cleansing breath.
There is a part,
An area of your body that is experiencing pain or discomfort.
We noticed it.
It's there.
Would not release while we were scanning.
So we're going to go back to that spot.
Just take a moment to look at it.
What color is it?
What size?
What shape?
Just observe it,
Everything about it for a moment.
We see you.
What does it need in this space,
In this moment?
For some,
It may be a blazing fire and you need to add water to cool it down.
Maybe there's a dial on the wall and you can turn it.
Maybe you need to envelop it,
Wrap it around in another color.
Maybe if it's angry red,
You want to add some beautiful blue and get you a violet,
Lighter color.
It's easier to manage in this moment.
Yeah.
Take another deep breath and another one.
You're okay.
Wrap your entire being in the shell of white light.
It brings in all of the healing colors and energies and offers.
What do you need in this moment?
Wrap yourself in love.
Give yourself an angelic hug.
You're doing great.
Take another deep breath or two.
Breathe into that white light as it grows brighter,
Stronger.
You're able to lift that pain out and release it and let it go.
Do that.
If it's a pain that you're managing,
Give it what it needs.
Support and love.
Turn that dial.
You got this.
Take another really good deep breath for me all the way in and let it out.
And then another one all the way.
Fill up everything.
Blow it out through your mouth.
Release.
Yeah.
Take another deep breath before we start our journey back.
And again,
We're gonna become more present in our bodies.
Another breath and we feel more aware of the surface that we're on.
More aware of the surface that's supporting us.
Another breath and you feel your fingers and toes.
You may move them,
Roll your wrists and your ankles.
With another breath,
Maybe you roll your head a little bit as you become more aware and alert and present in your body.
Another deep cleansing breath and you open your eyes.
You look around your surroundings where you're at.
You're present.
You're awake.
You are alert.
You are fantastic.
I look forward to having you here again next week on Breathe In,
Breathe Out.
I hope this moment of self-care and healing brought you some hope and peace.
I'm Crystal Dikowski on Instagram,
Facebook,
And YouTube,
And I hope you check us out and follow along for more content coming soon.
I look forward to being with you again here on Breathe In,
Breathe Out.
Until next time,
Take care.
