Hello my friend,
Thank you for joining me today for this guided meditation.
To begin,
Find yourself a seated position.
If a seat is not comfortable for you,
Feel free to find a supine position.
Wherever you are,
Feel the seat supporting you,
Feeling the connection of your body against the surface.
Begin to notice the feeling of the air around you.
Maybe today you are feeling some overwhelming emotions or sensations,
Something that may feel out of your control.
Anxiety and stress are words that we use to describe some sensations that are really associated with a fear.
Today we will work with this fear and the sensations that are being created in our bodies.
This practice may be uncomfortable.
This practice may be very difficult.
I invite you to find grace,
To find softness and acceptance for yourself and acknowledge that you are strong for being here and doing this work today.
Taking a deep breath and letting it go,
Begin to deepen your breath,
Softening your gaze or closing your eyes.
Start to look within.
Where are you feeling the sensation?
Whether it feels like tension or pain,
This feeling of anxiety or overwhelm.
Is there a place in your body that you can pinpoint this feeling is coming from?
Keep breathing deeply,
Scanning your body from the top of your head all the way down to the tip of your toe.
Exhaling sensations as you go,
Following your breath on your inhales,
The breath is drawn down your body.
As you exhale,
The breath moves back up and out.
With each cycle,
Imagine this place in your body is releasing the tension.
Inhale to fill yourself up,
Exhale to empty out.
Each inhale bringing new breath,
New light,
Color,
Maybe a sensation into your body.
Maybe you can see this breath swirling in the painful area,
Creating lightness and breaking up the darkness.
As you exhale,
See this leaving your body.
Maybe it's not leaving,
Maybe it feels stuck,
Noticing what you may not be able to control.
And sitting with this feeling for a moment,
Is there a reason why this feeling is here?
Maybe it's proof that you are expanding your comfort zone and stepping outside of it.
Maybe it's an indicator that you are doing something you've never done before and it feels very new.
See if there may be a reason for this feeling.
Maybe a reason why it will not leave you entirely.
Maybe an answer to how you can soften it.
A way that you can make it more manageable.
Can you find gratitude?
Can you find a silver lining?
Is there maybe a lesson to be learned?
You're welcome to keep breathing here,
Examining this space in you that's emitting these emotions.
And sitting with them in appreciation,
You are someone who feels,
You are someone who is capable of feeling,
You are worthy of relaxation and peace.
Can you welcome that into your heart and allow yourself to surrender to a moment of stillness?
If you are feeling uncomfortable or if you are feeling ready to move on and let go and come out of this meditation,
Invite yourself one last inhale to fill up with all the peace and serenity and exhale out any remaining tension.
Begin to notice your present space,
Maybe finding some movement in your fingers and toes.
You may flutter your eyes open or keep a soft gaze,
Bringing your hands to heart center,
Acknowledging the work that you did here.
Appreciating the fact that you are strong and capable of doing this work.
I'm proud of you for taking this time and making these efforts.
I bring my hands to third eye center,
The light in me sees the light in you.
Namaste my friend,
Be well.
