Restoring Energy In Our Spirit

Sometimes we need to replenish our depleted energy. We need to give ourselves the gift of time. Giving ourselves the gift of restoration and healing. In this meditation, we mindfully give the gift of breath and energy back to our body and spirit.

Transcript

Thank you for joining me for this meditation.

I'm Nora Sofia.

Today we're going to talk about how to give ourselves the most loving energy back.

When life begins to be too much,

When we just need to replenish,

This meditation is for that.

So,

I want you,

As we begin this practice,

To just make sure that this gift of time to yourself is one that you have fully,

That you won't be disturbed.

I want you to just get comfy,

Whether that's sitting in a chair with your feet flat on the floor,

On a meditation cushion,

Lying down,

Wherever you may be comfortable.

Just consider the position is one that we can maintain long enough for this meditation,

About 15 minutes.

Remember this is a gift to you,

To be kind to yourself.

And if you find that you need to shift,

You can do so slowly and mindfully.

Remember when we meditate,

It's okay to have thoughts.

They will come.

Welcome them.

Meditation need not be a practice that is rigid or strained.

Don't try too hard.

Just bring your gentle,

Non-judgmental attention back to the morning meditation that we're doing when you find your thoughts have taken you somewhere else.

Let go of any expectations that you might have.

If you've come to your chair or your cushion,

Let yourself settle into the practice to benefit from this time of calm and silence.

So now let's begin by closing your eyes with a soft,

Unfocused gaze,

Bringing our awareness to the breath.

I want you to inhale through your nose to your belly,

Just letting it fill your chest.

Hold it for a moment and then release,

Starting with your chest and then the belly.

Maybe do this two more times.

And then inhale again through your nostrils and just pause,

Breathing out through your mouth,

Pausing at the end of your exhale.

I just want you to be aware,

Listen to the silence around you.

Notice those things that you might experience.

If you find your thoughts wandering,

Just gently bring them back to our meditation.

Thoughts are okay.

They will come.

Gently let them go by coming back.

Remember to be kind to yourself and just let go of any judgment that you're meditating correctly.

There's no right or wrong.

It just is.

So we continue to breathe and for the next few breaths,

I just want you to bring your awareness to the rise and fall of the chest,

Pausing at the end of each inhale and exhale to touch the silence with your breath.

Then let your breathing return to a normal pace and notice the natural rhythm of your breath.

Now I want you to bring your attention to the top of your head.

I want you to think about relaxing the muscles at the top of our head,

The sides and the back of our head.

And when you're ready,

Move to your forehead and just soften the muscles of the eyes,

The eyebrows,

Your ears and your cheeks.

Let your jaw relax,

Your tongue,

Your lips.

Bringing your attention to the throat,

Allow the muscles surrounding it to relax.

Just soften the back of the neck.

Bringing your attention to your shoulders,

Do the same.

And now focus on your upper arms,

Your forearms,

Your biceps and triceps,

Your hands,

Relaxing each as you go through.

Really relax each finger,

The thumb,

Your first finger,

Second finger,

Ring finger and pinky.

Relaxing the palms of your hands.

Now I want you to bring your awareness to your chest again,

Just softening the muscles that make up the chest wall,

Relaxing your belly,

Your lower abdomen,

Just letting go.

When you're ready,

Move to the top of your back and relax the muscles around your shoulder blades,

The middle part of your back,

The lower part.

Then relax your right thigh,

The muscles around your knee,

The front of your leg,

Your calf muscle,

Your right ankle,

Your right foot,

Your right toes.

And now relax your left thigh,

The muscles around your left knee,

The front of your left leg,

Your calf,

Your ankle,

Your left foot and toes.

Bringing your attention to your whole body,

Just noticing any sensations you might feel.

Bringing your gentle attention to any area that may be asking for a little more time to relax.

Now I want you to scan your entire body as you breathe.

Let your whole being just settle into this practice and feel the weight of your body just letting go.

Just as the morning sun rises,

We rise to meet our day.

And when it happens,

When we rise,

We send energy throughout our day to be able to move,

To be able to manage our schedules,

To be able to just be.

So as we consider as the sun rises and it's warm rays just beam beautiful rays of light,

I want you to visualize the sun giving you that energy to move through your day.

I want you to imagine that it's rays are like rays of love that envelop you.

Just allow the ribbons of light to surround your whole being,

Just relaxing it.

Feel that warmth and that energy.

And observe your breath,

The calmness of your breathing.

If you find that your thoughts take you somewhere else,

Just gently bring them back to breath.

Feel your chest rise with each inhale,

Noticing the parts of the body that gently move.

Notice your chest and abdomen as you exhale.

Feel the parts of your body.

With each breath,

Feel the energy gently moving throughout your entire body.

Notice any sensations that you might feel.

And as you breathe in,

Consider sending oxygen just throughout,

Starting with your head all the way down to your toes.

And exhale.

And now we're gently going to breathe in and send oxygen directly to the parts of our body.

And we're going to begin with our head and our face,

And then exhale.

Breathe and send life-giving breath now to our neck,

To our shoulders,

To our chest,

Allowing them to receive the gift of breath and to get ready to go back into our day.

And now breathe and send oxygen and life-giving breath to our entire back,

Just allowing those muscles to receive the gift of replenished energy,

Letting go of any tension or stress,

Receiving life.

And now we send the gift of breath to the abdomen,

To our thighs,

To our legs.

Breathe in again and allow love to infuse you with the energy to go back into the day,

Or to even begin the day if you're doing this in the morning,

And allow that energy,

The gift of breath,

The warm rays of love,

Just to begin to fill your whole being up.

Breathe into your heart and send that golden energy of love to your heart center in gratitude.

And now bring your awareness to your breath.

And I just want you to remain focused on breath for the next couple of minutes.

Thoughts are okay.

When you realize your thoughts have taken you elsewhere,

Just bring them back to breath.

And keeping your eyes closed as you near the end of this meditation,

It's always important that we come out of meditation slowly,

Mindfully,

Keeping the awareness on our breath.

Allow yourself to feel the in and out rhythm of the rise and the fall of your chest.

On your next inhale,

Allow the fingers and toes to move about if you wish,

And gently shift your arms or legs just as needed.

And when you're ready,

Open your eyes with a soft downward gaze,

Keeping your focus inward.

Open your eyes fully as you're ready.

And now that we have given energy to every part of our body as you've given yourself the gift of breath,

As you have restored and replenished,

You are ready to return to your day.

You've given yourself a big hug.

I'm so grateful for you.

Thank you for meditating with me,

And I wish you lots of love and light for the rest of your day.

Reviews

very relaxing and calming

This was beautiful and relaxing. Though I still am tired after a full night experience and energetically plugged. I will try later with a different one. Thank you so much. I did really enjoy it.

Really gentle, restorative body scan/breath meditation. Lovely. Thanks.

So so beautiful. After some heavy emotion the last few days this has restored me back to peace and energetic harmony. Very great feeling in this one. Thanks you!

Lovely, helpful continued on in silent meditation for a little while after 💗