Welcome,
You are listening to Megan Westveil on Insight Timer and today we are going to be focusing on our perception and gratitude that we are currently holding and how we can expand it and grow with it.
So begin to find a position that you'd like to meditate in today.
With a long straight spine,
Either lying down,
Perhaps with a lavender eye mask over your eyes.
Either back against the wall,
Spine straight,
Sitting on a cushion or simply just sitting cross-legged and eyes closed.
And once settled into your position,
Begin to just feel your whole body ground into that space,
Into your skin and feel your energy locking and rooting into the earth beneath you.
Feel Mother Earth supporting you and feel your roots click into the womb of earth.
Heavy in your body but your spirit is lifted high into the sky,
That two-way pool,
That universal energy and that earth energy.
And surrender into that space as you bring your attention to your breath.
Notice where you're breathing into,
Your chest,
Is it your throat or stomach?
Is it sharp,
Is it stagnant,
Is it smooth or even non-existent?
And in your own time begin to deepen the breath in through the nose and out through the mouth,
Feeling that breath soar down your spine all the way to the root,
Feeling your stomach and as you exhale clearing out from deep below,
Clearing out any dark energy,
Any unwanted thoughts,
Clearing away any expectations or anything that may have happened before this,
Emotionally,
Physically and spiritually.
Breathing in the present moment,
Breathing in light,
Breathing in possibilities,
Openness and again breathing out and finding that cycle,
Breathing in light,
Exhaling dark.
Allow your breath to be deep,
Feeling that connection down the channel of your spine,
Allowing that to be the filter system for your body and breath,
A straight line of fresh renewing energy,
Allowing the imagery to blind you from the outside world,
Solely to focus you into your inner world.
Breathing into your muscles,
Joints,
Internal organs and skin and breathing out,
Relaxing deeper into your body,
Into this space,
Into this time,
Into the now.
And if distracted at all by any external sounds,
Just simply acknowledge that they are out of your control,
Witness it,
Surrender and soften into that space,
Perhaps bring a gentle smile to your face and breathe.
For any internal noise,
Simply witness,
Allow it to pass through and allow it to leave.
And if ever distracted at all during this meditation with any internal chatter,
Soften into that space and accept.
As you breathe in,
Breathe in the now,
Diving deeper into your true essence,
The you that is forever present and breathing out any masks that you may hold in your day to day,
Any personas,
Even down to your name,
Removing your identity to land into your spirit.
Now begin with your next inhalation to hold the breath at the top just for a few moments and observe how the mind,
Body and spirit pause in unison waiting for that outward breath.
And as you reach the bottom of that breath again finding that pause,
That suspension,
That silence.
Until you inhale until you inhale,
Again pausing at the top of the breath and exhaling,
Pausing.
And just repeat this in your own time,
Finding that peace and stillness throughout your entire being.
Feeling even more relaxed,
Even more present and even more landed.
So and when you're ready allow your breath to land back into its natural flow and take a deep breath in and sigh it out,
Landing into that blissful state fully.
And just start to do a body scan and as you body scan when you come to each body part internally and externally just allow it to soften and internally tell it to quieten down and join you in this present moment.
Starting from the top of your head,
Scanning down to the bottom of your feet,
Including your limbs,
Each detail of your body,
Each internal organ,
Even down to your skin.
Allowing it to align with your energy of presence,
Presence,
Receptiveness and stillness.
And if you arrive at the bottom of your body scan before the end of this silence,
Continue with each breath to let go even more.
And again joining all together take a deep breath in and sigh it away,
Fully landed.
Now relax into the deep abyss of your mind where there is nothing yet all is possible.
And begin to imagine your soul,
Body and mind next to the ocean and you are looking out to the most beautiful sunset you have ever seen.
Perhaps this is a beach you have been to before or perhaps it's made up entirely.
Become aware of your surroundings,
Are you placed upon rock,
Sand or grass?
What's behind you?
Is it cliffs,
Trees or desert?
And you look out across the deep purple blue ocean out to the horizon.
You admire the sunsets and the moon rise,
The end of the day to the beginning of the night.
You walk to the ocean so the waves gently crash at your feet and the tickling of the warm water invites you in.
You plunge your body into the soft ocean and as you dip under water you notice you are surrounded by glow-in-the-dark plankton.
You feel mystical and bright as they light up the ocean's world.
You come to the surface and breathe in and out.
You plunge again beneath the surface of the water and see for miles of nothingness,
Clear water only calm and silence.
You feel safe,
You are safe.
You catch yourself another breath in and out and go back under.
You see strands of moonlight piercing through the water and dance in the current.
It is beautiful.
Earth at its finest.
And finally you come to the surface of the water again and find yourself floating on your back.
The water making you feel weightless as it carries you.
Carries your weight,
Carries your emotions,
Carries your mind and carries the burdens that you hold.
And feeling the waves rock your body and cradle you.
The sky is now lit up with thousands and clusters of stars,
Alive with giant colourful galaxies like you have never seen before.
You are in complete awe of your existence.
A wave of appreciation fills your body as you move along.
Appreciation fills your body as to how lucky you are to be here on earth today.
You are simply a miracle.
Now take a moment to think about what has got you here today.
What struggles and failures have you faced?
What battles have you won in your life?
Who has helped you and how have you helped yourself?
Play your life out like a movie from your earliest memory until now and try not to attach too deeply,
Simply witness and observe.
Any emotions or sensations that arise simply let the ocean waves wash them away,
Keeping you aligned and present.
So As you reflect on your journey,
Be absolutely nothing but proud of yourself.
What you have achieved is remarkable.
What you have been through is courageous and admirable.
There are others who would give to have a life you have led.
Be utterly thankful that you are here today.
And as you float in that warm ocean,
You are filled with the utmost gratitude for life.
You are in awe of this world and all that is beyond.
Now please,
Internally finish this sentence after me.
I am grateful for.
.
.
And I'd like you to complete that sentence ten times in your mind.
So,
Labelling ten things you're grateful for,
They can be down to,
I'm grateful for the air I breathe,
I'm grateful for waking up.
You can be grateful for materialistic things,
For energetic things.
There is so much to be grateful for.
Take time to list ten of these.
And as you list them,
Absorb them into your body and speak them proudly in your mind as if they are written in capital letters.
You can be grateful for the air you breathe.
You can be grateful for the energy you breathe.
Now take a deep breath in.
And as you breathe out,
Give thanks to your loved ones for their support and their joy.
Give thanks to have shared your life with them and give thanks to the lives you are yet to share.
Now let's think of the individuals or situations who haven't served you in this life.
And being kind to yourself,
Pick that one person or scenario in particular that hasn't served you and observe with little attachment.
And whilst you think of this moment in time,
With any uncomfortable emotions or sensations that arise,
Just let the waves wash them away.
It may not seem it at the time,
But dark moments happen in our lives to help us grow and learn.
So with your chosen moment or individual,
Imagine them surrounded with white healing light.
And with a peaceful mind,
Repeat the following phrase to them after me.
Thank you for having a presence in my life.
You have helped me grow and become stronger and stronger with each day.
I wish you light and happiness and healing.
And let your heavy presence leave me now and be on your way.
And then for the last time,
Let the waves slowly but surely wash that negative presence you've been holding on to away.
Now take your focus back up to that breathtaking night sky and lay in complete awe.
Now as if magic,
Your body rises out of the water and up into the sky above.
You float and leave earth and rise up out into the universe.
You float and gasp at the beauty of the universe.
You drift away far enough to see planet Earth in all its glory.
When you're at a certain height,
Higher than you have ever been before,
They say you develop an overwhelming sensation of gratitude.
You feel the planet's energy and nature's existence.
You feel where you have come from,
The evolution of life and gain perspective.
So at this height high in the universe,
What perspective do you see?
What is before you as you look down at planet Earth?
What truths behold you?
Even feeling with this perspective how small your problems may feel and how short your existence feels.
Can you even access your worries and hang ups about yourself at this height?
You are a twinkle in this vast universe.
So what really matters to you?
What are you wanting to get from your moment in time?
You have one chance,
One chance to be happy and fulfilled.
Who knows what is around the corner,
So say yes.
Do that thing you have always wanted to do before it is too late.
Live for people who wish,
Appreciate for people who can't.
And for your final breath on Earth,
You want to look back and be in awe of your own life.
This starts now.
Speak your truths,
Open your heart and flow along your path.
Life is beautiful as you can see at this perspective,
But it's up to you to make it.
And on that note,
Allow your body to begin to float back down to Earth.
But know you can always return to this space to escape,
To regroup and to align.
You pass through the Earth's atmosphere and begin to see clearly Earth's wonders.
Eventually landing back onto that beach and grounding yourself again,
Taking some deep breaths.
Feel the Earth's elements around you.
Feel the water elements and how you flow through life.
The air as you are forever present.
The fire from the womb of Earth,
Allowing you to take steps forward into your light.
And feeling the Earth beneath you,
Grounding you,
Providing home.
Now start taking some even deeper breaths.
We're going to take three deep breaths and as you breathe out sigh heavily,
Breathing in.
Two more.
Last one.
And with this last breath,
Feel the senses within your space around you.
What can you hear,
Smell,
Taste,
Even the air around you,
How does it feel?
And just bring your hands up,
Bringing them to life and start rubbing your palms together,
Generating heat.
And when you're ready,
Place your hands over your closed eyes and just observe any colours,
Images or insights that may or may not come to you.
And when you're ready,
Blink your eyes open and let your hands melt away from your face.
