My name is Nikki Rhodes and I will guide you through this simple yet powerful meditation to help foster space and time within you,
Drop you into expansion and leave you feeling replenished and productive for the rest of your day.
Make sure that you are comfortable,
Close down your eyes and let your arms drape to your sides.
Let go of any tension you may be holding in your hands by squeezing them a few times and then releasing them.
Lift your shoulders up to your ears and then drop them down again.
Do this a couple of times,
Making sure you are centered,
Consciously allowing the release of any unnecessary tension to drain from you.
Now if your mind is running,
See if every thought that comes into your mind can be pegged on a cloud that is floating by.
When we look to the sky,
The clouds are ever changing.
There is constant movement,
Flux,
Change.
See too if any thoughts that pop into your mind throughout this meditation can move on past just like the clouds.
Avoid any temptation to dive into the thoughts,
To hold on to one more than the other.
Know that they will pass.
Know that you have control and that this is your time of stillness.
This is your daily pause.
Taking the focus now to your breath.
If it is shallow and fast,
See if you can invite it down into your belly.
With your next inhale,
Drop it down to the lower lobes of your lungs and see if you can send the nourishing oxygen into deeper spaces within yourself.
Take five breaths together.
Inhale.
And exhale.
And again inhale.
And exhale.
Inhale,
Sending the breath deep into your belly.
And exhale.
Two more inhale.
And exhale.
And lastly blowing the belly up like a balloon.
And exhale.
We have quietened the mind,
Dropped deep into our breath.
Now we will complete a visualisation exercise.
We will now take your focus to your right foot.
Envision your toes of your right foot relaxing.
With every inhale of your breath,
You feel more and more relaxed in this part of your body.
Traveling up the foot,
The instep,
The arch,
The ankle and the top of the foot.
All feel relaxed as this calming protective energy is wrapping around the foot.
Moving up the leg of your right side,
The shin and the calf,
Your lower leg feels relaxed.
You envision every cell,
Every muscle,
Every bone relaxing and draining tension.
Your knee,
The right side,
Your thigh,
The front of your leg right up to your hip flex,
Your buttocks.
Right up over your pelvis and your hip.
Your whole right leg feels relaxed.
With tension leaving it,
Holding only what is it.
No longer holding onto energies that don't serve.
Take your focus to your left hand side.
Focusing on the left foot,
Do the same.
Imagine the left foot relaxing,
The toes,
The ankle,
The heel.
Traveling up that leg,
You notice relaxation in the calf,
The shin,
The knee,
The thigh,
The front of the leg,
The hip reflex,
The hip itself,
The pelvis and your buttocks,
The whole bottom half of your body is now relaxed.
Traveling up the core of your body,
You feel your internal organs relax.
Spleen in your liver,
Your kidneys,
Your bowel and your intestines and then each rib with each inhale,
Softly relaxes.
Travel up to your heart and your lungs,
Your chest and your collarbones over your shoulders and down both arms at the same time you feel a sense of relaxation.
A smooth feeling,
A relaxation that permeates every cell,
Every muscle,
Every bone right down past your elbows,
Your forearms,
Your wrists,
Your thumbs,
Your fingers,
Right to the tips of your fingernails.
Each arm is heavy and relaxed.
This continues up your neck,
Softening and relaxing,
Transmuting any stress or struggle energy to your ears and your jaw,
Your lips,
Your nose,
Your face,
Your eyebrows and down each hair follicle until stress is removed from every part of your being.
Sit for a moment,
Sensing the rejuvenation that is occurring.
Feel the vibration of energy around you in this relaxed state,
Slowing down of your breath and the protective energy that is now swirling around you.
Take this into the rest of your day,
Take the sense of coming home,
The power of stillness into the rest of your day and your week and your month.
