I will be guiding you through the short meditation aimed at settling down restless energies by using a visualization that is tied to the breathing.
Settle down into a comfortable position that allows for the sense of dignity and self-respect.
You may want to unroll your shoulders and straighten your back if possible.
If it helps you to concentrate,
You may choose to close your eyes,
But you don't have to.
First allow your body to breathe naturally,
Without trying to change or analyze it.
I suggest to find where you feel the breath the easiest in your body.
If you wish,
You may put one or both of your hands on either chest or your belly to get an extra sensory feedback to your breathing.
If your hands are not available to you,
You can rest your back on the back of a chair or something else to feel the sense of your body moving as you inhale and exhale.
And when you notice a distraction or thought or judgment arise any time during this meditation,
See if you can greet it kindly with acknowledgement and gently turn your attention back to your breathing.
Now try to get a sense of your whole body and mind.
What kind of energies are present?
How are they showing themselves to you?
Is there a sense of busyness or tension,
Numbness or pain,
Pressure or movement,
Heat,
Tightness?
As you are sensing whatever is present,
See if you can allow your body to gently deepen and lengthen the breath.
No need to force it,
Just give it permission to gradually expand and extend each inhale and exhale.
Now imagine taking whatever burdens you right now and breathing it out as a thick black smoke.
Envision your worries,
Fears,
Tensions exiting your body with each exhale and just like smoke disappearing in the distance as it moves further away from you.
Invite the sense of relief and spaciousness as you are giving these energies a way out with each long and purposeful exhale.
And as you continue with that,
You can also add visualization for the inhale.
Imagine breathing in well-being and a sense of peace as a soft white light,
Filling your whole body with each inhale,
Illuminating it from the inside.
Feel your body and mind become as one with this light,
Displacing any leftover unsettling and even stagnant energy.
Feel your body expanding with each of this life-giving breath,
Grounding and uplifting you at the same time.
I invite you to stay with this breathing pattern for as long as it feels good to you,
Allowing for this gentle energy exchange to take place.
I will sound a bell to signal the end of my guidance,
But feel free to continue and whenever you're ready,
You can arise from this practice with a gentle movement.
Thank you.
