You're listening to the Motherhood Unstressed podcast and I'm your host Liz Carlisle.
Thank you so much for joining me for another guided meditation for creating a space of wholeness and wellness around you.
As I always say,
The hardest part is already done because you've intentionally sat down and created this space.
So thank you.
So get settled into your body.
Start noticing the gentle inhalation and exhalation of your breath.
Mindfully start to elongate your breathing,
Causing your inhalations to be just ever so slightly longer than normal.
And when you breathe out,
I want you to focus on breathing everything out that you no longer want.
Anxiety,
Worry,
Stress,
Your to-do list.
It will all get taken care of.
And because of that,
You have nothing to stress about or even to worry about.
And with every breath,
You're bringing your heart rate down even more.
Grounding,
Coming home to your true essence,
The vast space within you,
Parts of yourself that you haven't been paying attention to,
Maybe for a long time,
But have always been there.
So keep breathing.
Let's do a body scan,
Starting at the top of your head,
Dripping your awareness down your forehead,
Past your eyes,
Your nose,
Your lips,
Your chin,
Going down your throat,
Reaching out your shoulders,
Going down your arms to your wrists,
To your fingers,
Coming back with your breath to your chest.
Feel your heart beating within,
The strong heart energy emanating out from your body,
The color green,
The chakra,
Coming down into your solar plexus,
Your confidence,
Down further into your belly,
Into your hips,
Creative power,
Down your legs,
To your knees,
Down to your feet,
Rooting you into the ground.
Notice how your body feels against the floor,
Noticing whether it's hard or soft.
It's the gentle rhythm of your breath,
Takes you deeper and deeper within.
Now that we're fully relaxed,
We'll do a practice that will help you with your focus.
What I'm going to do is elicit an image that you will picture in your mind's eye.
I want you to see every detail,
Every bit of color,
Every line,
Every sound,
Every smell until I move to the next,
And then that will be your focus.
So let's begin.
The first image that I want you to imagine is a burning flame.
Even though your eyes are closed,
You can see it perfectly.
The flicker.
You can feel the heat.
You see the ever-changing dimension of the fire.
Picture that now in your mind and hold your focus there for just a moment.
Now I want you to imagine that you're walking on a shoreline.
To your left is a vast ocean.
The waves are crashing on the sand and the water is running up and over your toes.
As you walk along the shore,
The wind moves your hair back,
Chills your face,
And brings a sense of salt and sea into your senses.
Look over your left shoulder at the ocean.
See the sparkle from the sun on the water.
Smell the salt air.
Keep walking.
Now you're on a trail in the forest.
You're surrounded by trees.
You have a backpack on.
It's heavy.
Boots on your feet.
And as you move through the trail,
You hear the birds and the trees.
They sing so loudly and the sun trickles through,
Moving past the leaves,
Highlighting certain aspects of the trail and the brush underneath.
As you walk through,
You can hear the leaves crunching.
The air is almost sweet.
So clean.
Take a deep breath in of the clean air and let it go.
Imagine how it feels to walk through the forest,
To connect with all of the animals and plants around you,
And to feel like you are on your correct path,
Fully supported and taken care of.
Lastly,
I want you to imagine yourself where you are right now in meditation.
I want you to see yourself as if you were hovering above your body.
Notice how your hair looks,
What clothes you're wearing,
The posture of your body,
The gentle rhythm of your breathing.
Notice it all.
Witness it all.
Send love to yourself.
Send appreciation and gratitude.
Because you are here doing the work,
Training your mind,
Honing your focus,
Moving towards a great understanding of who you are and why you're here.
You can sit in this meditation and observe yourself or any of the images I talked about today,
Whichever brought you the most peace and calm.
And when you're ready to come out,
Flutter your eyes open,
Wiggle your fingers and toes.
Take a deep breath in and out.
Thank you for joining me.
Thank you for doing the work,
For coming home to yourself.
Until next week,
Namaste.
