Welcome to the journey into space.
I'm Marianne DeCleer.
Thank you for joining me.
In this practice,
You'll be relaxing your whole body from head to toe and then visualizing a journey into outer space,
Allowing you to gain perspective and to let go of anything that is no longer serving you.
I invite you to welcome any feelings,
Sensations,
Or images with kindness,
Openness,
And non-judgment.
Get into a comfortable position,
Either sitting on a chair or lying down on the floor,
And know that you can change your position at any time during the visualization.
And take this time for yourself to connect within.
Allow yourself to be guided by the sound of my voice and let it be your anchor throughout the visualization.
Ensure that you're in a position in which you feel no tension.
Take a moment to observe the space around you,
Then gently close your eyes.
With your eyes closed,
Begin to listen to your body.
Become aware of your body comfortably sitting or lying down.
Feel all the points of contact between your body and the support beneath you,
The back of your head if you're lying down,
Your arms,
Your back,
Your buttocks,
Your legs,
And your feet.
Feel your body begin to naturally stretch out,
Relaxing even more,
And become aware of the calm settling into your body.
Bring attention to your head and face.
Feel your scalp release and relax.
Soften your forehead.
Relax your eyebrows.
And release all the muscles around your eyes.
Feel your eyelids smoothing out.
Relax your temples,
Your cheekbones,
Your nose.
Notice the cool air around your nostrils on each inhale and the warm air around your nostrils on each exhale.
Relax your cheeks and your jaws.
Let your tongue gently rest in your mouth.
Feel your throat relax and feel free to swallow if needed.
Become aware that your face is completely relaxed.
Let the release continue down into the nape of your neck.
Your shoulders.
Feel your shoulders naturally relaxing downwards as if pulled to the earth by gravity.
Relax your upper arms,
Your elbows,
Your forearms,
Your hands.
Down to your fingertips.
Become aware that your upper limbs are completely relaxed.
Bring your attention now to your back.
Imagine it stretching out bit by bit with each breath.
And relax all the muscles along your spine from your upper back down to your lower back.
And become aware that your back is completely relaxed.
Bring your awareness now to your chest.
Observe the movements of your ribcage.
Feel your ribs opening with each inhale and closing with each exhale.
And notice how your heartbeats are calm and regular.
Feel your belly relaxing and letting go.
Observe the movements of your belly with your breath.
Feel your belly rise with each inhale and lower with each exhale.
Notice these calm and regular movements.
And now let this feeling of relaxation diffuse into your pelvis.
Relax your hips,
Your buttocks,
Your perineum.
Become aware that your upper body is completely relaxed.
Allow the feeling of relaxation now to go into your legs.
Relax your thighs,
Your calves,
Your ankles,
And your feet down to the tips of your toes.
Become aware that your lower limbs are completely relaxed.
Become aware that your whole body is completely relaxed.
And now I invite you to allow something that you're ready to let go of come to mind.
Don't judge what appears.
It could be outside demands or internal expectations.
Pressure that you put on yourself or anything else that is getting in your way at the moment.
Consciously put it aside on the floor.
You don't need it for this journey.
Visualize your body right where you are.
Look at it from above.
And imagine the room you are in.
See the objects surrounding you.
Observe yourself in this room and the space it holds in your home.
Start to travel upwards.
And imagine your home and its place in your neighborhood.
See where it is in your city.
And observe the surrounding areas and the bigger region.
Continue your voyage upwards.
Imagine seeing the whole country from above.
Its borders.
Continue your journey and look at the whole continent.
You continue going further up and you can see all the continents.
And all the oceans.
Keep on traveling upwards and come to the edge of the Earth's atmosphere.
You travel through it and look at the whole Earth from outer space.
Look at all the nuances and the colors.
Admire how beautiful the planet is from up here,
Lit by the sun.
Now look around you and observe the immensity of the galaxy.
And see the innumerable galaxies out there in the universe.
Admire the stars.
Observe comets racing around and shooting stars.
Savor the fullness and immense wonder of this moment.
You feel free,
Happy and at ease.
You are filled with serenity.
And you feel at one with the universe.
Prepare yourself now to slowly start coming down.
But before you do,
Look at the Earth again.
Contemplate its natural beauty.
Start to travel downwards very slowly.
Notice the Earth getting larger.
You can see all the continents and the oceans.
Take your time.
Appreciate every moment of this journey.
Find your country and its borders.
Continue to descend into your region.
Zoom in on your city and your neighborhood.
Slowly continue your descent.
Visualize your home and the room that you're in.
Enter your room and see the objects surrounding you.
And observe your body once again.
Observe how calm your body is.
Notice how complete and whole you are.
Become aware of your serenity.
Integrate these sensations.
Remember that these sensations are always in you.
Think about activating them in your everyday life.
Come back to the points of contact of your body with your support.
Feel the back of your head,
Your arms,
Your back,
Your buttocks,
Your legs,
And your feet.
Imagine the space that you are in.
Bring your awareness to the sounds outside.
Take a deep breath in through your nose to energize you.
And exhale through your mouth.
Start to slowly move your hands.
And move the rest of your body.
Maybe take a big stretch.
Yawn if you need to.
And when you're ready,
You can open your eyes.
Take a moment while you're still in this state of relaxation to think about what feelings,
Sensations,
Or images came up for you during this session.
Remember that you can come back to this recording at any time whenever you need to gain some perspective or let go of anything that's no longer serving you.
Thank you once again for joining me here today for this journey into space.
I'm Marianne DeCleer.
