Hello and welcome to day eight of your meditation journey.
So as you're settling in,
Just asking yourself how you feel today.
I'm excited to share that we are going to dive in and explore today on a newer technique a visualization meditation.
I do want to call out that a visualization,
It's by no means something foreign or magical or something you've never experienced before.
In fact,
We visualize or project things in our mind all the time.
So when we practice this visualization in our meditation practice,
We're just intentionally focusing and directing this ability in a way that's helpful for us.
So you might be probably thinking,
All right,
We've probably done this already this week.
And we have,
We've been doing it a little bit throughout our entire journey together.
So thinking back on the light that's grounding us whenever we were doing our body scans a few days ago.
So bringing that back into your attention or,
You know,
Visualizing the different sensations that we're experiencing.
So we're going to do something similar and continue with that.
But as always,
As we've done in our practices thus far,
We'll start by just getting comfortable.
We'll start whether you're seated or you're sitting on the floor.
I do recommend for today's practice and today's visualization to be seated versus lying down.
We will be working through a grounding visualization.
So keeping your eyes open to start off just looking around your space,
Whether you are inside in your home or you're outside,
Maybe at a park,
No matter where you are,
Beginning to take the deepest inhales and exhales,
Breathing in through your nose and exhaling.
Just as we've done all week,
Just settling into our practice,
Connecting our mind to our body with our breath,
Breathing in,
Filling up our lungs,
And then exhaling,
Breathing in,
Filling up your lungs.
And on your exhale,
If you haven't done so yet,
Closing your eyes,
Feeling that sensation of your weight pressing down and take notes of how you're seated today,
Whether your legs are crossed,
Whether you're seated on a chair and your feet are melted on the floor and your hands on your legs,
Or if you're sitting on the floor with your legs crossed and your spine straight,
Just sitting here,
We're going to bring to mind an image of where we're seated.
So directly below us where our bottom touches the floor of the chair,
Feel that sensation here and start to imagine a tether,
So like a string or a rope,
And it's pulling you down,
Grounding you to the space beneath you.
And this tether shoots straight through the ground,
Straight through the earth and the soil and the roots,
And it goes deep,
Deep,
Deep,
All the way to the core of the earth.
Just bring your attention to this tether,
To this rope,
Where it connects on your body and where it travels down,
Connecting to the core of the earth.
Now,
If your mind's wandered off,
Maybe you can't decide if you have a rope or a string,
And that's okay.
That's our mind's tendency to want to think and get you distracted,
And that's okay.
Just bringing your attention back to sitting down,
Feeling almost like a trunk-like weight pulling you down,
Grounding you,
Envisioning this string,
This tether connecting all the way to the depths of the core of the earth,
And breathing here,
Noticing what it feels like.
Maybe you feel a heat sensation or even a cold sensation,
Just allowing that to come in.
And as you continue to breathe here,
Beginning to bring to your awareness the same light that you imagined a few days ago during our body scan,
The light that was once filling you up,
Melting away any tension,
Engulfing you.
Each piece of your body is coming back,
Starting at the crown of your head,
That same light,
Visualizing it melting down through your skull,
Down through your spine and your shoulders.
It's continuing to melt without stopping,
All the way down through your fingers,
Into your chest,
Your hips,
Completely taking up your entire space,
Filling up this light.
And as this light is traveling down your body,
Going as slow or as quickly as you need,
Maybe even visualizing this light scanning through your body a couple of times.
Imagine,
Visualize this light,
Carrying with it any tension,
Any uncomfortability,
Any negative emotions or feelings you might be holding on to.
Watch it as it travels,
It sticks onto this light,
Releasing from you,
Traveling down through your body,
Watching this tension exiting through that trunk and into that rope or string,
That tether,
Noticing the light staying with you,
But the tension,
The negative emotions,
The negative feelings,
Is releasing through that tether,
Traveling down all the way through the earth,
Through the roots,
The soil,
In through the core,
Releasing from your body,
Inhaling here,
Breathing in that light,
And exhaling,
Forcefully sending any unwanted,
Stale energy through your trunk,
Down all the way through that tether,
Releasing it into the core of the earth.
And let's just pause here,
Breathing in this space,
Knowing at any point your mind wanders,
We're bringing it back to this sensation of the light engulfing us,
Us marinating,
Flowing in this light,
Feeling every sensation of tension melting off,
And just breathing in this space here.
And to continue a little bit more deeply with this visualization,
We're still tethered to that rope that's beneath the ground,
We still are engulfed by that light,
And now we're visualizing our breath starting at our belly.
As we inhale,
Filling up our belly,
Almost imagining our belly is a balloon,
Watching our breath as it climbs up through our belly,
Into our chest,
Into our throat,
And into our face,
And then exhaling,
Sending that breath down from our skull and our face into our throat,
Down through our chest,
And back into our belly.
Just following that for the next few breaths,
Inhaling,
Filling up our belly,
Watching that breath travel up our chest and through our throat,
Up through our face,
And then allowing that breath to come back down from the crown of our head,
Into our face,
Down through our throat,
Down through our chest,
And into our belly,
Using this as our point of focus with every inhale and with every exhale,
Knowing that at any point,
This rope and string,
This tether is there for you,
A technique we use to allow ourselves to release stale energy,
Negative energy living in our bodies,
To send it through with our breath,
Allowing this light to engulf you throughout the rest of your day as you begin to travel back into your body,
Into the sensations,
Opening your eyes,
Looking around you.
Thank you so much.
