Relax & Renew

This guided meditation is intended to ease the seasonal shift of winter into spring, letting in the light. Listen anytime there is a struggle with change, or if balance is needed in your heart. Reconnect mind to body, inspiring, transforming, relaxing and renewing your whole self.

Transcript

Welcome to this guided meditation honoring the vernal spring equinox.

A time to pause and rest,

Feeling into the balance of day and night.

Spring is a time of growth,

Renewal,

And transition.

The days are getting longer,

Letting in light and holding light.

In this meditation practice,

There is nothing for you to do but listen and relax every layer of your being.

This guided meditation is a journey through time and space,

Intended to ease the shift of winter into spring.

Find a comfortable seat or lie down to reconnect mind,

Body,

And breath,

Inspiring,

Transforming,

And renewing your whole self.

Close your eyes,

Soften your jaw.

Unclench your teeth,

Relax the muscles of your face.

Release arms alongside the body or rest your hands over your heart and low abdomen.

Settle and sink the weight of your body into the mat,

The floor,

The earth.

You are supported,

Safe,

Awake,

And aware.

Notice the temperature on your skin and adjust yourself until you are comfortable.

Then welcome yourself to the space.

Take a deep breath in and as you breathe out,

Relax your whole body.

You have no responsibilities,

Nowhere to go,

And nothing to do but listen to the sound of my voice.

Your mind will wander.

It is okay if you do not hear everything I say.

It is natural to flow in and out of conscious hearing.

The deepest part of you,

Your core self,

Is always listening.

Find stillness in this moment,

Breathing naturally for deep rest and relaxation.

Bring your awareness to the sounds you can hear in the space you are in.

Begin to notice the sounds outside the space you are in.

See if you can hear sounds further away and then even further away.

Hear the sounds as they come back into the space you are in.

Now bring your awareness to the sound of your breath inside your body.

Inhale followed by exhale.

Allow your breath to find a steady rhythm that feels easeful and effortless.

Bring your attention to the bottoms of your feet.

Imagine golden light wrapping around both feet.

Warm,

Golden light weaving in and out of each toe.

Notice as it travels upward toward the ankles,

Lower legs,

Knees,

Thighs,

Until both legs are bathed in golden light.

The light moves slowly up into the hips,

Pelvis,

And low back.

Observe sensation as the golden light moves over the low abdomen,

Wrapping light energy around you,

Right to left,

Side to side,

Front body to back body,

Middle back,

Upper abdomen,

Upper back,

Ribcage,

Illuminating the front of the heart and the back of the heart.

Breathe in golden light,

Allowing its brightness to fill your body from the inside out.

Holding this shiny breath for a few more seconds to enliven every bone,

Muscle,

Organ,

Gland,

And cell of your body.

Breathe out slowly and imagine rays of rich golden light expanding outward from the protective layer of your skin.

Imagine this golden light floating up toward the shoulders,

Upper arms,

Elbows,

Forearms,

Wrists,

And hands.

Feel the light circling around each finger,

Settling into the palms of both hands.

Holding light in your hands,

Feel its healing energy moving up the arms,

Into each side of the neck,

Throat,

Lower jaw,

Upper jaw,

Teeth,

Tongue,

And mouth.

The light easily slides over the cheeks,

Ears,

And nose,

Shining out of the eyes,

Eyelashes,

Eyebrows,

And forehead.

The light hovers at the crown of the head,

Cradling the back of your head,

Holding you,

Reminding you,

Caring for you,

Filling your body with peace and love.

Enjoy this light of clear seeing,

The light of acceptance.

Feel the light radiating through every cell of your body,

Your beaming.

Begin to bring to mind a moment where you felt inspired.

Any moment,

The first to arrive,

The sudden spark that allowed an idea to blossom and grow,

An experience that brought positive change or a feeling of accomplishment.

Fill in all the details of that moment,

See what inspiration looks like.

Feel the sensation of inspiration in the body.

Golden light is pouring into your inspiring moment.

Relive that moment of brightness,

Creative insight,

And awakening in your mind.

Feel it in your body.

Breathe and be.

You are awake and aware on a journey of inspiration and sensation.

In your mind's eye,

You see a golden door in front of you.

The door opens and you step right through.

You find yourself in a field at dusk.

Feel the cool blue hour on your skin.

Looking up,

You can see the stars shining and the silver crescent moon hanging in the sky.

Walking slowly,

You feel the soft thawing earth beneath your feet.

The twilight of evening is all around you as you begin to hear sounds of nature preparing for the end of day.

Feeling restful and relaxed,

You sit down in the soft grass that was warmed by the sun earlier in the day.

And sink the weight of your body into the arms of a nearby tree.

Your fingers feel the rough,

Wet bark that smells of the earth.

While looking up at the dark and ignite sky,

You see an expansive universe filled with shining stars,

Galaxies,

Planets,

And the vast unknown.

A shooting star bursts across the sky and you follow it with your gaze as its light begins to fade.

Soft body,

Calm mind,

An easeful breath.

Let the night surround you.

Slowly begin to deepen your breath.

Feel your body expand and inflate with breath.

Allowing the breath to reawaken every layer of your being.

Exhale long and slow.

The earth releases you from her soft bed of grass and you begin to feel warm light growing above you,

Behind you,

And beside you.

The light grows and you see a circle of golden light ahead of you,

Softly resting on the horizon.

You begin to rise and walk toward the golden light,

Feeling each footstep sink into the earth,

Leaving imprints of where you have been.

As you get closer to the golden light,

You notice its shape is a door that easily opens when you step right through.

As you enter the golden light,

It surrounds you,

Holding you,

Supporting you,

And warming you.

You are safe and whole,

Balanced and relaxed.

Feel every part of your body,

Every cell beaming with golden light,

And receive its healing.

The light is with you now.

It is a part of you.

Remember your inspiring moment,

The light of clear seeing,

Acceptance,

And creative abundance.

Allow this sensation to carry your inspiring moment into your life as you slowly reawaken body and mind.

Open your breath and begin to slowly move fingers and toes,

Circling out wrists and ankles,

Gently bending into knees and elbows.

Inhale as you stretch your shoulders and hips,

Exhale as you roll onto one side of the body.

Inhale as you move your left shoulder,

Move slowly and pause.

Awake mind,

Awake body,

Reawaken into your environment and bring awareness to the sounds inside the space you are in.

Begin to notice the sounds outside the space you are in.

Slowly bring your awareness back,

Feel the temperature on your skin,

And become aware of the sound of your breath.

Inhale followed by exhale.

Relaxed body,

Calm mind,

Renewed spirit.

When you feel ready,

Press up to a seated position,

Root down through the pelvis,

Uplift through the spine.

If it feels comfortable,

Press hands together at your heart space,

Replace left hand over your heart and right hand over left.

Allow this guided meditation to expand the light in your mind,

Body,

And heart as you radiate light from the inside out.

This guided listening,

Sensing practice is here for you,

Holding you,

And caring for yourself as you transition from winter into spring.

2 you

Reviews

Relaxing start to my day, a welcome to this Spring. Thanks 🙏🏼 😊🌼

such a lovely meditation! exactly what i needed to ease into my morning. it would be perfect to end the day as well. beautiful visualization along with an incredibly soothing voice.

Such a beautiful meditation. Thank you. ♡