Hello,
My name is Ali and thank you for being here for this guided meditation and visualization.
Before we begin,
I invite you to find a comfortable place,
A place where you can settle and relax the body and the mind.
In this practice,
You are welcome to find a seated position or you may lay down resting in savasana.
Listen to your body and embrace what it needs right now.
What you need right now.
Taking time,
Taking care and possibly pausing this video to do so.
Before we begin,
I would like to share some of the inspiration behind this guided meditation.
I have just returned home after spending time in beautiful Puerto Rico.
While I was there,
I was able to connect with the land,
The water and the culture.
I feel extremely blessed that I was able to journey there and I feel honored to have experienced this Isla del Encanto,
Island of charm in the middle of the Caribbean Sea.
I am sharing this with you because the energy and gifts of presence,
Connection and slowing down are infused into this meditation.
This meditation is an interpretation of my experience,
A remembering so that I do not forget.
I hope it will bring you calm.
When you have arrived in a posture that feels right,
Begin to welcome yourself here.
Closing down the eyes,
Quieting the mind.
Honor this space and time you have dedicated to slowing down.
I invite you to gently bring your left hand to your heart space and your right hand to your belly and softly welcome yourself here.
I am here to take care of you.
Breathing into the space of the heart and the belly,
Softly whisper to yourself,
I am here to let you know that you have permission to slow down.
To slow down.
Taking a deep breath in through the nose and a long sighing exhale out through the mouth.
Breathing deeply for two more breaths.
Inhaling in through the nose and exhaling,
Letting go.
Inhaling again and exhaling,
Letting it all go.
Gently return your hands to your lap or your side if you are laying down and return to the natural rhythm of the breath.
And begin to scan through the body,
Bringing awareness to the crown of the head,
The forehead,
Releasing any expression or tension held in the face,
Relaxing the intricate muscles of the eyes and allowing them to sink back into the skull,
Smoothing out the cheeks,
Releasing the tongue from the roof of the mouth,
Relaxing the jaw,
And beginning to travel down the body,
Bringing a deeper relaxation to the shoulders,
The arms,
The chest,
The pelvis,
The hips,
The legs,
All the way down to the soles of the feet.
Allowing the body to be heavy here and just noticing this flow of energy,
This prana circulating throughout the body,
Allowing the body to be held by the earth here.
This deep relaxation spreading over the entire body and the mind beginning to empty.
And as you rest here,
Imagine yourself sitting on a sunny,
Warm,
Sandy beach.
There is beautiful green foliage decorating the perimeter,
Colorful birds dancing and singing about in the branches and the sky above.
There is not another human soul in sight.
You are here and you have nothing to do but be.
Be yourself.
Be curious.
Sunshine warms your body,
Calming you and charging you.
You gaze out at the clear turquoise blue ocean,
Noticing pockets of emerald green.
You rest on the sand and watch as the waves roll into the rocky shoreline in front of you.
Waves flowing in and retreating out,
Washing over ancient reef beds that are home to snails,
Algae,
Fish,
Vibrant anemones,
And pointy sea urchins.
So much life above and below the surface.
Your curiosity invites you to move closer to the reef by the shoreline.
As you move closer,
The warm waves greet you,
Washing over your feet.
You look down and see a captivating shell that has rolled its way to you.
You bend down to pick the shell up,
Observing its pattern,
Its shape,
Texture,
And colors.
This amazing creation formed by a small mollusk.
You begin to see that the coral shoreline is filled with these small creatures,
Each of them attached to crevices and cracks.
The water flowing over them,
Bringing them nourishment and life.
These tiny animals existing in a state of tranquil stillness.
As you scan the reef,
Your thoughts begin to drift away.
Your feet sink into the sand beneath you.
You close your eyes and a gentle smile appears on your face.
You breathe with the ocean tide.
You feel connected and calm as you bask in the sunshine and feel the waves on your feet.
In this moment,
You are whole.
You are enough.
And you are one with all that surrounds you.
Breathing in and breathing out.
Ever so slowly returning your awareness to the breath and the body.
Taking a moment to express gratitude for yourself and for this time that you have taken to slow down.
When you feel ready,
You are welcome to slowly move the fingers and the toes.
Gently awakening the body.
Softly opening the eyes and pausing here to notice how you feel.
Thank you so much for listening.
We can access this slow,
Peaceful state by practicing mindful awareness.
By slowing down.
By engaging the senses and by inviting curiosity.
We feel alive.
Alive.
The vibration of the earth can and will guide us there if we choose to let it.
May you be healthy.
May you be joyful.
May you be peaceful.
May you be one with all.
With gratitude,
Allie.
