Hello,
I'm Linda Hall and welcome to the third in my series of short meditation practices that can easily be incorporated into daily life to support mental health and well-being.
Today,
I'd like to do a practice that incorporates visualization.
And subtle energy.
By subtle energy,
I mean the life force that surrounds us and flows around us.
There's no need to.
Try hard or get a perfect sense of what you're visualising.
Just having the intention will be enough.
Now this practice is best done sitting upright.
So take a little while to get comfortable.
And when you're ready.
Allow your eyes to close.
We're going to incorporate some grounding and breath awareness into this practice as well.
Come down into your body's weight.
And volume.
And the movements your body makes as you breathe.
Breathing out down the full length of your body.
Allowing your body to soften and release what it's brought with it here.
And no longer needs to carry.
Letting it flow out of you and away.
In your own time.
Notice the contact your body is making with the surface directly beneath you.
Notice the surface is steady.
And said bye.
Onto its support.
As you do so,
Notice the ground meeting your body's weight through the sturdiness.
Steady.
Solid.
And slowly breathe the steady,
Solid energy of the ground.
Up into your body.
Right up to your mind.
Let it steady you.
In your own time.
And when you're ready.
Notice the sensation of air entering your nostrils and leaving.
Notice the air as cool as it enters.
Warm as it leaves.
Noticing the movements your body makes as you breathe.
The expansion of the in-breath.
The release of the earth.
Notice the opening outwards and rising upwards of the in-breath.
Notice the softening,
Letting go.
Of the out-breath.
Notice how the out-breath is the body's natural relax.
As you do so,
You can breathe out down through the length of your body once again.
Allowing another layer of what your body's been carrying and no longer needs to.
To flow out of you.
And away.
In your own time,
Notice the touch of the air on your face and body.
And the tapestry of the here and now around you.
The play of light and shade through your closed eyelids.
Your breath ebbing and flowing.
Sense the above you through the top of your head.
Sense the height of sky above you.
With all that lovely spaciousness.
And sense and feel.
The steadiness of the ground directly beneath you.
Steady.
Solid.
There for you now.
And imagine.
Effortlessly.
At a beam.
Of pure.
White light.
Made up of life force energy.
Is beaming down from above you gently.
Connecting the top of your head.
Through.
Down through your body,
Down through your spine.
Down to connect.
Through your sitting bones down to the ground beneath you.
Us to allow this beautiful white light.
That's beaming down from far above you to enter.
And run down.
The full length of your spine.
A healing,
Restoring light.
Let its renewing energies heal.
Reach out.
And ripper take from its healing light what you need.
Let it empower you.
Strengthen you.
And nourish you.
Bringing new life to every cell in your body.
Every level of UP.
And in your own time.
Letting the light gently go.
Breathing into your body.
Sensing.
The light.
Within you.
The light of your own life,
Blood.
Energies restored.
Recharge Renewed.
Everything replenished and rebalanced.
And give thanks.
Noticing the air touching the surface of your face and body.
And the sensation of air entering and leaving your nostril.
The movement of your body.
As you breathe.
Come down once again to the contact your body is making with the surface directly beneath you.
Notice the steadiness of ground still there.
And breathe the steadiness of the ground slowly up into you once again.
Right up to mine.
Let it steady you.
Notice your own lifeblood energies within you,
Renewed and recharged.
Replenish.
To take with you into the coming hours.
Notice your breathing in from the space around you and out into it.
And in your own time.
Your own way,
You can draw this meditation to a close.
I hope you found this practice helpful.
And enjoy.
Incorporating it into your day-to-day life whenever you need to.
Go well.
