Hello,
I'm Linda Hall and welcome to the second in my series of short meditation practices that can easily be incorporated into daily life.
To support your sense of well-being and mental health.
Today I'd like to do a practice.
On holding a positive image in your mind.
Neuroscience tells us that just as what we say to ourselves has a direct effect on how we feel and how we behave,
So how we imagine things.
Does the same thing.
We all know what it feels like to imagine the worst case scenario.
Our body triggers the release of.
Stress hormones and we feel terrible.
So today we're going to be holding an image.
To help us feel.
Protected.
And strong.
So take a little while to get comfortable.
You can do this practice either sitting upright or lying down.
Both are fine.
We're going to incorporate some grounding and breath awareness.
Into this practice.
As well.
When you're ready,
Allow your eyes to comfortably close.
As you do so,
Come down into your body's weight and volume.
And the movements your body makes as you breathe.
Letting yourself know that it's completely okay to be exactly as you are right now.
Breathe 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.
Let it flow out of you and away.
In your own time and when you're ready.
Notice the contact your body is making with the surface directly beneath you.
Notice the surface is steady.
And give more of your weight to its support.
As you do so,
Notice the ground meeting your body's weight through the steadiness.
Steady.
Solid ground.
Zara.
For you now.
And breathe the steady,
Solid energy of the ground up.
Slowly into your body.
Right up to your mind.
Let it steady you.
In your own time.
Notice the movements your body makes as you breathe.
The expansion of the in-breath.
The release of the out.
Noticing the opening outwards.
Ocean breath.
As your shoulders,
Chest and thorax open to receive.
Noticing the softening,
Letting go motion of the out-breath until the whole of your upper body follows through with that softening,
Letting go motion.
As the breath flows out.
Notice your breathing in from the space around you and out into it.
In this moment.
And the touch of the air on your face and body.
The tapestry of the here and now around you.
That it be so.
Let everything be there.
The gentle play of light and shade through your closed eyelids.
Right the way round your peripheral vision the steadiness of ground.
Directly beneath you.
Supporting you.
Your breath ebbing and flowing.
Allow yourself to effortlessly imagine.
That you have a beautiful day.
Ring of protection around you.
In the form of.
A white light.
Beautiful,
Pure.
Of light,
An oval of light.
That surrounds you.
In front of you,
Behind you.
All the way around you.
Above and below you.
Just take your time,
It doesn't have to be a perfect image,
You can just sense it if you like.
Is protective white light.
That's going to filter out all negative energy.
You can make this oval,
This bubble of protection as large as you like.
Or as close to you as you like,
Whatever feels comfortable.
Feel it around you now.
You're going to be taking this.
Protective.
Light with you into the coming hours.
Day.
Aren't we?
As you breathe.
Within.
Your circle of life.
Say the affirmation,
I am safe.
All will be well.
And in your own time,
Come back to the sensation of air entering your nostrils and leaving.
And the movements your body makes as you breathe.
Notice the contact your body is making with the surface directly beneath you once again.
And notice the steadiness of ground still there.
Breathing the steady energy of the ground.
Slowly into your body,
Right up to your mind.
That it's steady you.
Notice your breathing in from the space around you and out into it.
Notice you're here in this moment.
Sense your beautiful ring of protection.
Still there around you.
Still there with you.
And in your own way,
Your own time,
You can draw this meditation to a close.
I hope you've enjoyed this meditation.
And take this practice.
Into your daily life whenever you need it.
Go well.
