Welcome,
I'm Lisa Marie.
I will be guiding you through this short meditation today.
Find a comfortable position,
Lying or seated,
And turn off any possible distractions.
Begin by closing your eyes and start to breathe slowly.
Lower your shoulders down away from your ears.
Relax your muscles in your face and your body.
I invite you to begin to breathe even slower.
If you feel yourself getting distracted,
Kindly guide yourself back to counting your breath and the awareness of your breathing.
Now I would like you to rest one hand on top of the other onto your lower abdomen,
Just below your navel.
Feel your body completely relaxed.
Let your body sink down even deeper.
I invite you to now inhale for two breaths through your nostrils,
Then exhale for one breath through your mouth.
Two inhalations through your nostrils,
One slow breath out through your mouth.
As you exhale,
Feel your abdomen gently rise and push your hands upwards.
Feel your breath entering into your whole body,
Your belly,
Your chest,
Your arms,
And even your legs.
And as you exhale,
Feel a cleansing and a release happening out through your mouth.
Maybe you would like to make a sound,
Perhaps a sigh.
What do you need to let go of today?
Is there anything that is holding you back?
Perhaps you have stored or trapped emotions that are not serving you and causing pain and suffering.
I invite you to release them and let them go.
Inhaling for two breaths,
A slight pause,
And then exhaling through your mouth with a sigh.
Can you breathe any slower,
Any deeper?
As you inhale and exhale,
Allow your weight to sink further down into the ground or the chair beneath you.
Imagine you no longer need or want draining out through your feet and toes with every exhalation.
I now invite you to return to regular slow breathing through your nostrils.
One breath in,
One breath out.
Slow your breath down even more.
Can you exhale more before you take your next inhalation?
I would now like you to visualize a sand timer,
An hourglass.
Now imagine your body as a sand timer,
One of the ones you turn over and see the sand trickling out.
You are going to empty everything from the top of the hourglass to the bottom.
From the top of your body to the bottom.
Visualizing the sand trickling down through the hourglass.
How is that feeling for you?
Allowing everything to drain down from the top to the bottom.
Just like the sand flowing through the hourglass.
And just as the sand in an hourglass drains from the top half to the bottom,
Imagine all the heaviness,
All the sand in you draining from your head,
Shoulders,
Torso,
Down into the bottom half and out through your feet.
I invite you to take your awareness back to your chest and your breath.
I invite you to slow it down,
Expanding your abdomen as you inhale,
Expanding your chest as you inhale.
Welcome the breath into your clear upper part of your hourglass.
Let the breath fill up the hourglass.
Feel your nourishing breath flowing through your body,
Carrying nutrients,
Carrying prana,
Carrying oxygen,
Carrying life force energy.
Allowing the breath to vitalize you,
Care for you and nourish you.
Allowing the breath to flow in and out.
With every exhalation,
Feel any weight and heaviness draining from the top to the bottom.
Feel any blockages or stagnant energy being released and removed.
Perhaps you would like to count each breath as you breathe in and out with your nostrils.
Visualize any heaviness,
Stress,
Anxiety,
Worries,
Darkness moving from the top to the bottom like the sand trickling through the hourglass.
Down your legs and out through your toes.
Just feel it.
Is there anything that you need to let go of today?
Perhaps you have stored or trapped emotions that are not serving you and are causing pain and suffering.
I invite you to release them and let them go.
Can you breathe any slower,
Any deeper?
Perhaps you can elongate your breath a little more.
I would like you to surrender and let go.
What is it you need to release today?
Now please take a few moments to appreciate this beautiful peace and tranquility.
I invite you to start to move your fingers and hands,
To be aware of your surroundings and maybe move your head and wiggle your toes.
Take a huge big breath in and release with a big sigh.
Open your eyes slowly and remember you can come back here whenever you need to.
And don't forget,
You are amazing.
Thank you so much.
