Welcome,
My name is Leanne O'Day.
This meditation is designed to assist you when you're experiencing moments of stress,
Anxiety or panic,
But can also be enjoyed anytime you want to quiet your mind,
Body and soul.
To begin,
Find a quiet place where you won't be disturbed.
Get into a comfortable position,
Either seated or laying down.
We're going to begin our practice by first focusing on our breath and then onto a visualization to bring your body,
Mind and soul into perfect alignment.
Before we begin,
Take note of your breath.
Be sure to draw the air in slowly through the nose and then exhale deeply through the mouth.
Let's begin.
Start by exhaling and emptying your lungs of any air that is currently there.
Then take a deep,
Slow breath,
Breathing all the possibilities that surround you.
Part your lips and sigh out the internal disturbance.
Take another deep breath,
Breathing in all of the beautiful energy.
Part your lips and sigh out anything negative or toxic.
Take your last deep breath,
Drawing in the here,
The now.
Part your lips and sigh out yesterday's concerns.
Now we are going to go into a boxed breath,
Which is a counted breath.
I will count to five on the inhale and exhale.
Find your own rhythm,
But make sure that your breath is slow.
Inhale and exhale this time with your mouth closed and really focus on where the air enters and exits your nostrils or on the rise and fall of your chest as you breathe in and out.
Let's begin.
Inhale two,
Three,
Four,
Five.
Hold.
Inhale two,
Three,
Four,
Five.
Hold.
Inhale two,
Three,
Four,
Five.
Hold.
Exhale two,
Three,
Four,
Five.
Hold.
Inhale two,
Three,
Four,
Five.
Hold.
Hold.
Exhale 2,
3,
4,
5,
Hold.
Inhale 2,
3,
4,
5,
Hold.
Exhale 2,
3,
4,
5,
Hold.
Last Inhale 3,
4,
5,
Hold.
And exhale 3,
4,
5,
Hold.
And then let your breath go back to its natural rhythm.
Now bring your focus to your feet.
Imagine roots from the ground entering the soles of your feet,
Grounding you straight into Mother Earth.
As you bring focus to your feet,
Feel these roots stabilizing your internal energy.
Now in your mind's eye,
Imagine that with these roots comes a red earthy mud.
And as this mud touches your skin,
It creates a deep sensation of relaxation and comfort.
So feel this rich red earth envelop your feet,
Covering your ankles,
Reducing any tension held within.
Feel this vibrant red earth travel up your shins and calves into the knees,
Releasing tension there.
Imagine this red earth going into your thighs,
Travelling right into your buttocks,
Relaxing,
Releasing your glute muscles and settling your pelvic bones.
From your pelvis all the way down to your toes,
Your legs are heavy and relaxed.
Next,
Bring your attention to the palms of your hand.
Imagine a beautiful stream of blue water is being poured into and over your hands.
And with this water comes a deep sensation of relaxation and ease.
Feel the water pool into your palms,
Relaxing your fingers.
This relaxation continues as the water travels over your wrists and up your forearms.
Feel this blue water go into your elbows,
Releasing any tension held there.
Watch as this water travels up the biceps and settles right into the shoulder joints,
Relaxing,
Releasing.
Your arms are heavy,
Your legs are heavy.
Now bring your attention back to your hips.
Imagine a comfy green fleece blanket is being placed onto your hips.
And with this blanket comes a deep sense of relaxation and calm.
Feel your buttock muscles relax a little bit deeper,
Releasing any tension in the lower back.
Imagine this blanket is being drawn up just under the navel,
Releasing any discomfort in your lower abdomen.
Feel this green blanket being pulled up past the belly button,
Resting just underneath the start of your ribs,
Relaxing tension in your stomach,
Mid-back and diaphragm,
Allowing you to breathe deeper and easier.
Feel this blanket then being drawn up over your chest,
Releasing any tension in your chest,
Your breast muscles,
Your shoulder blades.
Further trace this blanket as it rises up to settle just below your chin,
Relaxing your neck and throat.
From your chin all the way down to your feet,
Your body is feeling very heavy,
Very relaxed.
There's no tension in your jaw,
Your tongue is lying loosely in your mouth,
Your eyes are settling deeper into the sockets and there's no tension in your cheekbones or forehead.
There is nowhere to be,
There is nothing to do,
But right here,
Right now.
Sit in this state for a few minutes.
And whenever you're ready,
You can slowly open your eyes,
Bringing your attention back into the room and your surroundings.
Never forget that you're a beautiful soul.
Honor who you are,
Always.
Namaste.
