Let's begin by taking a breath in and out.
In and out.
And another.
In and out.
And notice where you're holding tension in your beautiful body.
And gently scan your body,
Releasing any tension you find by breathing into that space.
Let's begin at our feet.
And just scan your feet and then your ankles and your shins and your knees and your thighs and your belly and your torso and your chest.
And don't forget to breathe.
Breathing in and breathing out.
Go up to your neck and your shoulders,
Your upper back.
We hold a lot of tension there.
And down our arms and at our elbows and our wrists and our fingers and our hands.
And back up to our neck and our head.
And breathe into any of that tension and release it.
Notice if you're breathing from your chest or from your diaphragm.
If you don't know,
Place your hand on your chest.
And if your hand's moving up and down or in and out,
Then switch and put your hand on your belly and breathe from your belly where your diaphragm is.
Just let it all hang out like a baby taking a nap.
Just let it out.
Good.
And breathe quietly,
Gently.
In and out and in and out.
And again,
In and out.
And on your next inhalation,
Breathe in and this time make your exhalation longer.
Let's do that again.
Breathe in and just breathe out.
Let it long and relax.
Feel your energy settling down.
Imagine a golden beam of light uncurling from your root chakra at the base of your spine between your sit bones.
And imagine it gently dropping into Mother Earth to anchor you,
To nurture you,
And to support you with the ground.
And watch the golden light travel deep beneath the surface through the many layers and into the core of the Earth and breathe.
Breathe in and breathe out.
And breathe in and breathe out.
Watch as the golden light travels up along your spine through your chakras and rises up and out through the crown of your head,
Continuing through the roof,
Through the sky,
Past the heavens,
Further and further up until it reaches a beautiful collection of sparkling light.
This is Source,
The universe,
A place where all that has energy joins for the purpose of loving you.
In this moment,
You need not think or do,
But simply receive,
Receive peace,
Receive unconditional love and grace from Source.
Breathe in and breathe out.
And breathe in and breathe out.
And gently in and out.
When thoughts begin to appear in your mind's eye,
And they will,
Allow them to float in front of you.
Bring them closer,
One at a time.
And notice that this mind chatter is a thought,
An idea,
A memory,
A fantasy,
Remnants of a dream.
Maybe it's your to-do list,
A problem or a question you have.
Now with your imagination,
Place whatever this is in a transparent bubble.
And just watch it for a minute.
It's in the bubble,
It's protected,
It's safe.
And on your next inhalation,
Focus on it and exhale and blow the bubble away from you with your next breath.
Watch it as it gently floats away from you and begins to orbit around you in a big circle.
And every thought that comes your way may be placed in a bubble like this and blown out into your orbit.
And they'll just float around you,
Be beautiful colors,
And they'll be like movies.
They might be moving.
They might be resolving themselves without you.
And you may retrieve these later,
Anytime you want,
And start thinking about them again right after you're done with your meditation.
So breathe.
Come back to focusing on your breath and being with your essence,
The essence of who you are,
The real you,
And feel you,
Feel yourself here.
And just take several breaths on your own here.
In and out and in and out.
And in and out.
And in and out.
Everything is perfect,
Just as it is.
You are loved.
And breathe in and out.
Slowly bring your awareness back to your golden light that safely anchors you between Source and Mother Earth and float for a few breaths.
Gently,
The golden light begins to descend from Source,
Making its way back to you.
It floats downward through your crown and settles in at your heart chakra.
The light anchoring you into Mother Earth releases and travels upward back to your root chakra gently and slowly.
The light meets inside you and glows and clears and loves you.
And the light slowly disappears into sparkles.
And then it just slowly disappears.
And breathe.
Breathe in and out and in and out.
And in and out.
Place your hands together and rub your palms together gently to create some heat.
Then take your palms and place them on your cheekbones and let your fingers cover your eyes.
Gently separate your fingers,
Allowing some of the light from this world to meet your inner light.
Widen your fingers so you may begin to adjust.
It's here that you're mixing your inner scape with this life.
Begin to gently flutter your eyes.
Just let little cracks of light in behind your fingers that are still spread.
Just flutter them gently.
Then begin to carefully and with love,
Open them.
Take your time and breathe and welcome back.
And take another breath here with your eyes open and relax.
You know,
Meditation has been practiced for thousands of years across the world,
And it's increasingly popular in the West for its many benefits to mind,
Body and spirit.
Feelings of relaxation,
Peace,
Joy,
And a sense of calm are often cited as the gifts of a meditation practice.
And it is a practice that's not perfect.
We're always working towards it and working with it.
And every day is different.
Inner stillness,
Which is the hallmark of meditation,
Not physical stillness necessary,
But inner stillness,
The settling down of that energy,
The detachment from thinking the hallmarks of meditation here.
They're worth the while because the benefits are pain management and reduced levels of anxiety and anger,
Reduced levels of blood pressure,
Increased creativity,
Clarity of thought,
Better control over one's emotions,
And the ability to be more focused.
And meditation,
It reduces stress and tension,
Worry.
It increases concentration and confidence and energy.
But dreaming may become more vivid and for sure it will begin to develop your intuition or make it stronger.
One of my favorite benefits.
There are many types of meditation.
There's mindful meditation,
Spiritual mantra,
Moving and focused,
For example.
Like a beautiful structure with multiple points of entry,
Meditation has many doors through which to enter,
Such as Taoist,
Tantric,
Transcendental,
Zen,
Tibetan,
Vipassana,
Buddhist chakra,
Raja Hindu.
There's many others.
And I think of meditation as a natural tonic to quiet the mind,
To rest my body and to rest my spirit for contemplation and self discovery and detachment from the ego that will seat your authentic self and your spirit,
Your higher self,
Whatever you like to call it at the center of your being.
It's the key to many things and it begins really with your intention.
Your intention is half the battle.
And whether you meditate for only two or three minutes a day or whether you take longer meditations and journeys,
All are right when they're right for you.
Consistency is really the key in meditation.
And those moments when you feel like you don't have any time to meditate,
That's when you really need it the most.
So I hope you've enjoyed this lesson on a simple form of meditation that I use.
I'm happy to share it with you.
And I look forward to seeing you and hearing you again.
