Hello everyone,
This is Isabel.
Welcome to my peaceful universe.
Today we are going to explore the quiet universe within you.
That special place where you can calm your mind and relax your body.
Find a comfortable place to sit or lay.
And rest your hands on your lap or by your sides.
Now gently close your eyes.
And let's begin.
Let's begin this meditation by connecting with your breath.
All you need to do is just watch and notice your breathing at this moment.
Paying attention to your breath as it softly enters in through the nostrils.
And gently flows out through the mouth.
Stay with this for a few more moments.
Just watching and noticing.
And let's take a deep cleansing breath in.
Inhaling in peace and stillness.
And let's take a deep breath out.
Exhaling all your worries and concerns.
Imagine it is a cold wintery Sunday.
It is snowing outside.
The only place you want to be is snuggled up here.
In your living room curled up in front of the warm open fireplace.
The windows are covered in white melting snow.
You can hear children out in the street laughing and cheering.
They are having a wonderful time building a giant snowman.
You can hear the joy in their voices.
Right now they don't have a care in the world.
It feels so so peaceful resting here.
The only other sound you can hear is the sound of the flames in the fireplace curling and swaying.
Listen as they crackle and flicker slowly burning the dry wood away.
Floating through the air is the faint smell of the pine wood as it slowly disintegrates beneath the hot sizzling flames.
The fireplace is your sun for today and it fills the room with a warm and gentle orange glow.
This radiant warmth is so comforting.
Feel as it flows into every muscle and cell in your body.
You are feeling so deeply relaxed.
It feels as though you are millions of miles away from the rest of the world.
Notice how your body is feeling right now.
Take a moment to tune in.
What is the temperature of your body at this moment?
Is it warm or hot or just right?
Can you feel your heart beating?
Is it beating fast or slow?
Where in your body can you feel your heart beating right now?
Pay attention to your head,
Neck and shoulders right now.
How do they feel?
Do they feel relaxed or maybe they feel a little tight?
Do you notice that that's okay?
If your mind begins to wander,
Just take a deep breath in and bring your attention back to this part of your body.
Now bring your awareness down into your arms and right down into your fingertips.
Where are your arms resting right now?
By your sides or maybe on your lap?
Are your fingers tingling or maybe you can't feel anything at all?
Now take a nice deep breath in and pay attention to how your chest and belly feel at this moment.
Did they move as you filled them up with air?
Now slowly bring your awareness into your spine.
How is it feeling right now?
Gently breathe into your spine,
Giving it a light stretch as you breathe in.
Now slowly breathe out,
Softening your spine and letting go.
Just allow your breath to float up and down your entire spine.
Do this a few times,
Sensing and feeling the muscles in and around your spine as you breathe in and out.
How does your mind and body feel right now?
Just begin to breathe normally,
Paying attention to only your breath.
All you need to do right now is notice your beautiful soothing breath,
Flowing in and flowing out.
Begin to bring your awareness down into your legs.
How do your legs feel right now?
Bringing your awareness now right down to your feet and your toes.
Notice if your feet are cool or warm.
Are you wearing socks?
If you are,
Notice if they are thick or soft.
Now let's check on your toes.
Do they need a stretch?
Or are they as light as a feather at this moment?
You are so,
So deeply relaxed.
Your body feels as though it is as soft as a fluffy marshmallow sinking further and deeper into the cozy warm rub beneath you.
Your mind and body feel so,
So calm right now.
When you rest and nourish your body like this,
It feels so loved and supported.
You deserve to feel peaceful.
Being in the present moment is the most precious gift you can give to yourself.
Take a few more moments enjoying this cozy,
Blissful,
Wintery Sunday.
When you hear the bell,
Slowly open your eyes.
Give your fingers and toes a gentle stretch.
Float back into this moment feeling peaceful and calm.
