Hello and welcome to today's meditation of the day.
Again,
Like the previous meditations,
This meditation builds on the previous ones.
So if you haven't gotten to those yet,
You can definitely do all of them in one day,
Back to back,
Whatever you want.
So find yourself in a comfortable position,
In a quiet place where you won't be disturbed.
You can lay down,
Sit down,
Feet on the ground,
Cross-legged,
Whatever you prefer.
And whenever you're ready,
You can take a deep breath in through your nose.
Hold.
And breathe out through the mouth,
Just let it go.
Hold.
And breathe in again.
Hold.
And releasing.
Breathing in again one more time.
Hold.
And releasing out the mouth.
Letting go of any stresses,
Anything that's on your mind that you need to do.
And just giving yourself permission to be present in this moment.
Present with your breath,
Noticing how your body feels.
Noticing the weight of your body,
Whether you're laying down or sitting up.
Just taking a second to feel.
Just noticing how you feel,
Noticing the different sensations in your body.
And starting with your focus here at the top of your head,
Shifting slowly down,
Bringing in that pure white light of unconditional love through the top of your head.
As you shift your focus down,
Past your eyes,
Past your nose,
Your jaw,
Relaxing your tongue,
Down your neck,
Letting that white light of unconditional love fill every cell,
Every muscle,
Every tendon.
Down your shoulders,
Relaxing your shoulders,
Down your arms,
Your wrists,
Your fingers,
Relaxing every muscle as it fills with pure white light of unconditional love,
Filling your chest,
Your heart center,
Filling your heart,
Your stomach,
Your belly,
Your hips,
Melting and relaxing and filling with pure unconditional love.
Down to your thighs,
Your knees,
Your calves,
Your ankles,
Your feet to the tips of your toes.
And as you continue to breathe normally with each in breath,
Breathing in and breathing out,
Breathing in unconditional love as it continues to fill and expand every part of your body,
And breathing out all that doesn't serve you,
Breathing in unconditional love and breathing out.
As this pure white light of unconditional love continues to fill every part of your body,
As it expands below your feet,
Above your head,
All around,
And with each out breath it expands a little bit more as it starts to surround you on all sides and you feel held and safe in this beautiful cocoon,
This bubble of pure unconditional love.
Just continue to breathe that in as it continues to expand and fill every cell.
Just let yourself bathe in this light for a few more seconds,
Making a silent invitation for your heart center to open,
Letting that unconditional love fill your heart center,
Fill your heart.
And reaffirming the intention you set yesterday for what you want to experience,
What you want to be,
Do or have as a result of these 21 days.
And bringing that color,
That energy in through the top of your head and filling your entire body,
Your head,
Your neck,
Your shoulders,
Your arms,
Your wrists,
Your hands,
Your fingers,
Your chest,
Your belly,
Your hips,
Your thighs,
Your knees,
Your calves,
Your ankles,
Your feet,
Your toes.
Just feeling this color fill every part of you,
Filling your whole body,
The tips of your fingers to the tips of your toes.
And noticing any sensations that arise,
Notice any feelings in your body,
Any emotions,
Just giving yourself permission to allow yourself to feel whatever comes.
Maybe these past meditations brought up some emotions,
Maybe in your daily life you've experienced some frustrations.
Whatever it is that you've been feeling,
Just let that come up,
Let yourself feel that,
Letting yourself know that it's okay to feel this.
And keeping your focus in the center of your chest as you allow whatever comes to arise,
Giving yourself the space to feel it,
Giving yourself permission to feel it.
Letting it process with no insistence on an outcome,
No desire for it to leave,
No judgment towards it,
No resistance,
Letting it be okay to be here,
Whatever it is that's coming up.
Just staying present,
Staying with it,
Sending unconditional love,
Continue to bring that pure white light in,
Filling the space in your heart center.
You continue to allow whatever's there to be there,
Feeling whatever's wanting to be felt,
Sending love,
Validation and acceptance,
Knowing that it's okay.
Whatever you're experiencing is totally okay and there's nothing that you need to do or fix.
Just letting it be here.
Continue to breathe in through your nose and out through your mouth.
Just giving ourselves the space to feel that's all.
If you feel tears coming up,
That's okay,
Letting yourself feel that.
If you feel frustration,
That's okay,
Letting yourself feel that.
Just staying really present,
Just allowing it.
Letting ourselves know,
Continually reminding ourselves that it's okay to feel this.
Continually noticing different sensations in our body,
Staying present in our body,
Staying in our heart center.
If you notice your attention shifting to the top of your head,
Just know that it's okay and gently shifting your focus back down to the center of your chest and continuously allowing yourself to feel whatever comes.
Continue to stay present here for as long as you want.
And if you'd like to stay here in this space a little bit longer,
You can pause the meditation.
Just stay here for as long as you need to,
To let whatever's coming up to be felt and processed with no insistence on needing it to be released or needing it to be gone.
Just letting it be here,
Letting it be okay that it's here.
And just staying with it as long as you need to.
There's no need to rush.
We have all the time we need.
Letting it be okay that this is here.
And only once you feel totally complete.
And you'll know once you feel complete,
There's no rushing it,
There's no insistence.
Just staying present and feeling.
And once you know that you feel complete,
You can start to bring your attention back to the weight of your body,
Whether you're laying down or sitting up.
Wiggling your fingers in your toes,
Bringing your attention back to the room you're in.
Taking your time whenever you're ready,
Take a big stretch.
Take a deep breath in and out.
Taking a nice big drink of water.
Taking a nice big sip of water.
