Welcome to this meditation.
Find a comfortable position,
Either sitting upright in a chair or laying down.
You want to ensure that your spine is straight.
If you are sitting,
Your feet are flat on the ground,
Have your palms open in your lap.
Slowly close your eyes as you take a nice deep inhale breath in through your nose,
Deep into your lungs and chest and stomach.
Take a second to just breathe deeply,
Breathing your presence back into your body.
Start to bring your awareness to that breath,
Those nice deep long inhale breaths,
Deep into your lungs.
Bring your awareness to the movement of your chest or your belly as the air draws in and the movement as the air flows out.
We want to just bring our awareness to the breath,
To the breath stroke as it'sζ³ and down into your knees again.
Keep your We want to just bring our awareness to the breath,
To the body,
Into the present moment.
Make a decision now to release any thoughts,
Any stress,
Anything on your mind,
Your to do list and just give yourself these next few minutes to be present here and now in your body.
What a gift this time is for you and for your development and your growth.
We lead such busy lives we rarely give ourselves this time to ground,
To centre and to breathe.
Take in your long deep breaths in through your nose and out.
Remember if thoughts enter your mind don't condemn them,
Don't judge,
Just acknowledge and observe,
See if you can let them move through,
Continue on their way.
Bringing yourself back to your breath.
If you feel your awareness get carried away in the thoughts just observe that,
Bring that awareness back to the breath.
There is nothing that you need to do other than just focus on the breath,
Know where you need to be,
Nothing else matters in this moment but giving yourself this gift,
You deserve this gift.
So now we will start with our body scan.
Starting at the top of your head we are going to slowly scan down our body,
Bringing our awareness to our physical body while continuing to breathe.
Just notice any tension as you scan your body.
If you feel any tension just breathe into it and release.
So let's start at the top of our head,
Coming down our face and our eyes,
Paying particular attention to your jaw and your neck.
If you feel any tension there just let it go.
Releasing the jaw down to the neck and the shoulders,
Let the shoulders drop,
Let them go,
Breathe into any tension in maybe holding there.
So we continue down the torso,
Your abdomen,
Releasing any tension in your arms,
Down to your fingers,
Breathing into any areas of tension,
Any tightness,
Anything you are holding.
Continue to scan your body down to your pelvis,
Down the legs,
Just noticing there is anything that needs to be released,
Breathe into that area and give it permission to go.
Down to your knees,
Your calves and your feet.
Now that we have released any tension in our body take a nice deep breath in.
I want you to visualize a cleansing white light coming through the top of your head,
Moving down through your body and exiting out your feet,
Taking with it any leftover stress,
Tension,
Stagnant energy that is ready to be released.
So on the inhale you breathe in and the white light enters through the top of your head,
Down through your body and as you exhale it exits out through your feet.
Do that a couple more times,
Really visualizing the cleansing feeling as it moves any energy along,
Anything dense or heavy that is ready now to release.
It's going to go out through your feet,
Back into the earth to be grounded.
One more deep breath in,
Really acknowledging how good that feels to have that white light move through your body,
Cleansing,
Releasing,
Leaving you feeling light and vibrant.
This is a simple meditation that just gives you that time to go within,
To release any tension and stress,
To give yourself permission to let go of anything heavy that you're still holding in your body.
I would encourage you to do this meditation each day for the next few days,
Just 10 minutes a day is all it takes to center yourself to ground.
As you open your eyes now slowly,
Wiggle your fingers and toes,
Come back into the room.
I hope that you feel refreshed,
You feel light and you feel free.
Congratulations on giving yourself this beautiful gift.
