Restoring the fragmented self.
This guided meditation is designed to bring you back into a state of wholeness.
We all walk around each day scattering our energy all over the place which can leave us feeling really fragmented and discombobulated.
This meditation will bring all those pieces back together again.
You can practice it as many times in a day as is needed.
So begin by finding a comfortable quiet place,
Finding your seat,
Sitting up tall,
Feeling the sit bones gently grounded towards the earth and the crown of the head drawing up towards the sky.
Begin by taking three deep conscious breaths in through the nose and out through the mouth.
Inhaling deeply through the nose,
Filling yourself up and exhaling completely through the mouth.
Inhaling through the nose,
Feeling the body expanding on the inhale and exhale softening,
Releasing through the mouth.
One more breath,
Inhale and exhale just letting everything go through the mouth.
Continuing to allow the breath to flow in and out through the nose,
Beginning to shift your focus and awareness inwards,
Using the breath as an anchor that brings you back into the body.
So we're shifting our awareness away from the stories of the mind and we're bringing ourselves back home into our body simply by following the stream of breath.
Notice how the body receives the breath in and notice how the body softens with the breath out.
I'm just allowing this wave of breath to bring you into a space of stillness,
Pause from the busyness of your day and then we'll begin by gently scanning the body.
So starting at the top of the head,
Beginning to gently just scan the body downwards,
Noticing anywhere you're holding tension,
Just beginning to relax all the muscles,
The face,
The neck,
Scanning downwards like an x-ray,
Just allowing any tension that you've been holding to melt.
Moving down the arms,
Down the chest,
The belly,
Softening,
Scanning down the back of the body,
Reaching the sit bones and the pelvis heavy on the chair or the mat below,
Relaxing the arms all the way down to the fingers and the fingertips,
Relaxing the legs,
Softening all the way down to the tips of your toes,
Relaxing the soles of the feet,
Feeling the body fully present and relaxed.
Now I'd like you to imagine all of the little pieces,
The fragments of you that you may have left scattered around the world,
Pieces of you that you've accidentally given away to others,
That you've left scattered on the floors,
In emails,
In conversations,
All of the bits of you that are floating in space and as you set your intention to connect with all of these parts of you,
They begin to light up.
So noticing all of these fragments,
All of these particles,
However you picture them,
Notice them glowing like glitter,
Like golden balls of light and now as you breathe in,
Feel yourself drawing all of these particles back towards you,
Focusing your awareness at your heart space and drawing all of these little particles back in,
Feeling them coming home to you,
Feel them pouring their way back into you through your heart,
Picking up all the pieces and calling them back,
Simply by using the breath.
As you breathe in,
Feel them drawing back in towards you and as you breathe out,
Feel them integrating back into you.
Notice how they effortlessly glide and float,
They want to be close to you,
So drawing them in with your loving intention and we're going to continue to breathe and integrate as you inhale,
Drawing them all back in towards you,
Into your heart space and as you exhale,
Feel them anchoring down,
Integrating into your being,
Filling you up from the base all the way up to the crown.
We'll continue with this practice for a few moments longer,
Taking a few more deep breaths as you feel your essence returning home to your heart.
I'd like you to invite a gentle smile onto your face as you feel yourself filled up with this beautiful light that you are,
Bringing your left hand onto your heart and your right hand onto your left,
Feeling yourself whole in this moment,
Embodied in your divine true essence and then when you are ready,
Gently beginning to bow your head towards your hands in reverence,
In gratitude for all that you are.
Namaste.
