Hello,
My name is Lisa and this meditation is designed to help you relax and release any anxiety,
Negativity or tension.
So find a quiet place and sit comfortably,
Making sure that you're relaxed.
You're going to breathe using your diaphragm right into your belly,
So make sure you're not so relaxed that your spine collapses and blocks your breathing.
Place your hands comfortably in your lap,
Face up if you're feeling tired or face down if you would like to calm your energy or grounded.
And if you have a mudra you'd like to use,
Such as placing your thumb and first finger together to help with your concentration,
Feel free to do that as well.
And once you've settled,
Close your eyes and take a deep breath and inhale.
And exhale at your own pace.
And when you inhale again,
Allow your lungs to fill with breath.
And when you exhale,
Use your exhale to let go of any tension from your day.
And follow your own rhythm of deeply breathing and bring your awareness into your breath,
Into your body.
Allow your stomach to relax and soften.
Allow your mind to soften.
As you take this moment to simply breathe,
Feel the support beneath you,
The chair or cushion or ground that you're sitting on.
And feel yourself connected with the earth below you and let it take your weight.
Become aware of the sounds around you.
It doesn't matter what those sounds are,
Just let them be there.
Simply observe them.
Be aware of them,
But do not give them any thought or attention.
With your eyes closed,
Notice the light and shade through your eyelids.
Notice the fabric of your clothes touching the surface of your body.
Notice the air touching your skin.
Get a sense of yourself and where you are in this moment.
Know that there's a sky above you and have a sense of the horizon stretching all the way around you and the earth below you supporting you.
You are fully connected to the earth,
Fully supported by it.
Feel your lungs and chest expand with each inhale.
Notice the sensation of air as it travels through your nose or mouth down into your lungs all the way down to your belly.
And on the exhale,
Observe the sensation of the air leaving your body,
The change of temperature on its way out.
Notice the sound of your breath,
The sensation of it coming and going.
And take a moment to find your center,
Wherever it is for you right now.
You don't need to give that any thought either.
The body and mind knows what it means to center.
So just go there and allow yourself to find it.
From this place of center,
You are simply the observer.
If any thoughts arise,
Simply observe them.
You are consciousness observing yourself.
And here I'd like you to visualize a beautiful orb of blue light all around you.
It's glowing a wonderful,
Peaceful,
Vibrant shade of blue.
Beautiful,
Peaceful blue.
And as you breathe in,
This blue light flows through the top of your head,
Filling you.
It fills your head,
Fills your mind.
And as you breathe out,
Any tension or concern flows out of you like a shadowy,
Dark smoke.
It comes out of you on your exhale.
And then when it reaches the blue light surrounding you,
It dissipates and dissolves completely into the blue light around you.
And the blue light moves deeper now.
It flows down into your neck and shoulder area.
And as you breathe in more,
Blue light comes in to fill you.
And as you release the breath,
You exhale that dark,
Smoky color that dissipates and dissolves as it meets that blue light surrounding you,
That gorgeous,
Glowing blue.
And on your next inhale,
Notice that the blue light is filling your chest and your back and releases any anxiety or any tension.
It unravels it.
And as you breathe out,
You exhale that dark,
Smoky color that dissipates and dissolves in the air as it meets that blue light all around you.
Now breathe in as that sparkling blue light slowly makes its way into your hips and seat,
Relaxing you,
Loosening,
Unwinding any tension,
Releasing any concern,
Any anxiety.
And as you breathe out,
You exhale a dark,
Smoky color.
And that smoke dissipates and dissolves in the blue light that glows around you.
And then that slowly moving blue light makes its way down your arms and your legs,
Relaxing them,
Releasing any tension or concern,
Any anxiety.
And on each exhale,
You release that tension,
That anxiety,
And it comes out like a dark smoke.
And that smoke dissipates and dissolves in the shimmering blue light.
And on your next inhale,
That sparkling blue light works its way into your hands and feet,
Into your fingers and toes,
Relaxing them,
Releasing any tension,
Any concern.
As you breathe out in that smoky color,
It becomes transformed by the blue light.
And visualize yourself now completely filled with blue light.
Your entire being is clear,
Like a blue crystal,
And you feel calm and relaxed.
Notice how clear you are and allow yourself to simply be.
It plays cool.
And relaxing even more,
Go deeper,
Even deeper into your own being.
Breathing into yourself,
Into the essence of you.
Breathing into yourself,
Into the essence of you.
And in your own time,
Become aware of the air on the surface of your body.
The sounds around you,
Both near and in the distance.
Notice your sit bones beneath you.
Notice the support of the earth supporting you.
Take a moment now to notice how you feel.
And hold yourself with loving kindness,
With gentleness for the unique being that you are.
Taking a few deep breaths,
Coming back into your body,
Settling into yourself.
And when you're ready,
Bring your awareness back into the room.
Pay attention to your hands,
How they feel,
Wiggle your fingers.
Bring your attention to your feet,
Wiggle your toes.
And when you're ready,
You can open your eyes.
Namaste.
I hope you have a beautiful day.
