Hi,
This is Michael Baier.
Welcome to this healing meditation.
In this time today we are going to help you release the energies of stress and the energies of anxiety that may have accumulated in your system through the living of life.
This meditation is best received if you are lying down on your back,
On a bed,
Or on a couch.
It's great if you have something to cover your eyes,
If you don't have an eye pillow,
Even just a rolled-up shirt will work well.
And this is also best received if you have headphones.
It will keep your attention more internal and it will also block out external distractions.
Okay,
Let's begin.
Bring your right hand to your heart and bring your left hand to your belly,
Just a couple inches below your navel.
And feel the weight of your hands on your body.
Feel your elbows as they make contact with the bed.
And just get an overall sense of the weight of your body as it lies there.
Letting it settle in.
Letting the dust from your day begin to settle.
And just giving yourself permission during this short time to let go of anything that has happened earlier in your day.
And just be here right now,
In this present moment.
So take a deep breath in through your nose and out through your mouth.
And take another breath in through your nose.
And this time on the out-breath,
Make a sound.
And do that one more time.
Feel your shoulder blades and the contact they make with the bed.
Feel the back of your head and the contact it makes with the pillow.
Feel your eyes.
Taking this opportunity to give your eyes a rest.
Our eyes are so busy throughout the day.
But here just let them be heavy and soft and at ease.
Feel your jaw.
And find the position of your jaw that feels the most natural and relaxed.
You may find that that means that it hangs open a little bit.
So just let it do that.
Bring your attention back to your eyes.
And back to your hands.
Again feeling the weight of your hands.
And also feeling the warmth that exists there between your hands and your body.
Notice your breath rising and falling underneath your hands.
However slight that may be.
Now bring all of your attention just to your left hand on your belly.
Feeling the movement of breath.
Feeling the movement of breath.
Now bring all of your attention to your right hand on your heart.
And feel the movement of breath there.
Now bring your attention to both of your hands at the same time.
See if you can let your hands soften.
Bring your attention back to your eyes.
And just like you let your hands soften,
See if you can let your eyes soften a little bit.
Just letting them go.
And let your attention travel back down to your jaw.
And see if you can let that soften a little bit more.
Feeling your right hand on your heart.
Again noticing the breath.
And now see if you can let your attention drift inward from the palm of your hand,
Deep into your chest,
To your heart.
Continuing to notice your breath.
And as you notice your breath,
On your next inhale,
Let your attention travel from your heart,
Upward to the palm of your hand.
And on the exhale,
Let your attention travel back from the palm of your hand,
Inward to your heart.
And just follow this cycle of breathing for a bit.
And you may want to extend the length of your breath just a little to make it more apparent.
And at the top of each inhale,
Where your attention comes up to the palm of your hand,
Allow for a gentle expansion of your heart area.
Very gentle,
Very soft.
And on your exhale,
Just let everything go.
Let go of all effort,
All doing,
And just rest.
You may find that at the end of your exhale,
That there is a natural pause that wants to happen in your breath.
And if there is,
Just let this pause be as long as it wants to be.
And in that pause,
Deeply letting go.
And resting in this stillness that resides there.
Again,
A gentle expansion on the inhale.
And a deep letting go on the exhale.
And resting deeply in that pause.
Now letting any sort of deliberate breathing relax.
And bring your attention back up to your eyes.
Letting them become even just a little bit softer.
And noticing your jaw.
Letting it become just a little bit softer as well.
Bring your attention back to both of your hands.
And now bring all of your attention to just your left hand on your belly.
Noticing the breath under your hand,
However slight that may be.
And now extend the length of your breath just a little bit.
Only to a point where it feels relaxed and easy and gentle.
But enough where it is,
It makes it apparent underneath your left hand.
And let your attention drift downward,
Inward from the palm of your hand.
Deep,
Deep into your belly.
And just like we were doing with your heart,
Begin your inhale with your attention deep in your belly.
And as you inhale,
Let your attention rise upward into the palm of your hand.
And create a very gentle expansion.
And on your exhale,
Let your attention travel back downward,
Inward,
Deep into your belly.
And at the end of your exhale,
See if there wants to be a natural pause during your breath.
Continue watching your breath.
And on every exhale,
Letting go a little bit more.
Finding peace in the stillness of the pause between your breaths.
And now letting go of all deliberate breathing.
And let your attention rest on both of your hands.
You may notice that some warmth has been generated between your hands and your body.
And just rest in this warmth.
Rest in the stillness that is there.
Continuing to let the dust settle.
Continuing to let go.
Bring your attention back to your eyes.
And see if you can let them soften even a little bit more.
Giving them this time to rest deeply.
Giving your jaw this time to rest deeply.
Letting your arms be heavy.
And again,
Feeling the weight of your hands on your body.
And feeling your eyes.
Again,
Feeling your hands.
Now bring your attention all the way down to your feet.
Feeling your heels as they make contact with the bed.
Feeling your knees.
Feeling your calves in the contact they make.
And back down to your feet.
Once again,
Feeling your hands.
And your elbows.
And your shoulders.
And your sacrum.
The bone at the very base of your spine.
Just above your tailbone.
Letting your sacrum really root you into the bed.
Enjoying the stillness.
Taking sanctuary in the stillness.
Continuing to let go.
Bringing your attention back to your eyes.
And feeling your knees.
See if you can make them even a little bit softer.
A little bit heavier.
Letting them rest deeply.
Feeling your left hand on your belly.
And your right hand on your heart.
And both of your hands together.
And just letting your hands nourish you and soothe you.
Letting everything beneath your hands soften and relax.
Enjoying the stillness.
Enjoying the let go.
Enjoying the let go.
Enjoying the let go.
Enjoying the let go.
Feeling your whole body settle and soften.
Feel your whole body settle and soften.
Feel your whole body settle and soften.
Feel your whole body settle and soften.
So this is the end of the guided portion of this healing meditation.
If you feel like continuing to soak in this place of stillness,
Just continue to do so.
If you need to start re-engaging with the external world,
Please do so very,
Very slowly and very gently.
And try to give yourself a few minutes before you really have to jump back into doing and engaging.
Give yourself a little bit of a buffer zone.
Thank you for spending this time with me.
Have a beautiful day.
