Calm Mind And Body Meditation
Take a moment to breathe deeply and relax with me. Allow your mind the space it needs to rest and restore whilst your body is in a relaxed and safe space. Your peace and tranquility await you. I hope you can join me on this journey.
Transcript
Close off the eyes when you're ready.
Nice tall spine.
If you're wearing your mask then stick your mask on.
Begin to find your comfortable position.
Making sure those feet,
If you're on a chair,
Feet are flat,
Grounded down on the floor.
Closing off the eyes when you're ready.
Taking the gaze down.
Just begin to check in with yourself,
Noticing any aches or pains,
Any tension,
Any tightness in the body.
Noticing,
Not making any changes,
But just simply becoming aware of how the body feels right now.
There's no right or wrong,
Just simply being aware.
And when you're ready,
Just take that awareness a little bit wider.
Begin to notice how you're feeling mentally.
Again,
No pressure,
No expectations,
No judgements here.
Just simply noticing where's your head at this evening.
And again,
Noticing how you feel emotionally.
Where your emotions at this evening.
No right or wrong.
And when you're ready,
Just allowing your body to settle.
Allowing your mind this time to settle.
Even if it's all over the place,
Just telling the mind that this is time for you.
This is time for you to rest,
To restore,
To relax.
And allowing those emotions to flow freely.
No matter what comes up,
Allowing them to come and go again.
Slowly become aware of yourself,
Your physical body now.
Noticing your body and we begin to relax each part.
Starting with the left side of the body.
Relaxing the left toes.
The sole of the left foot.
The top of the left foot.
The ankle.
The heel.
Allowing the whole left foot to completely relax down.
Grounded.
Supported.
Rested.
As you bring your awareness to the lower left leg.
Calf.
Shin.
Sides of the left leg.
Knee.
Allowing the lower left leg to relax.
The left knee to soften.
As you move to the thighs,
Allowing that left thigh to soften,
To relax.
To sink further and further into the chair.
As you move to your left glute,
Your left sit bone,
Your left hip.
Allowing your sit bone and your hip bone and those glutes to sink down into the chair.
Supported.
Soft.
Grounded.
Completely relaxed.
As you continue to the back,
The lower back,
The middle back,
The upper back.
Allowing the left side of your back to relax.
As you allow the front left side of the body,
The belly,
The ribs,
The chest to rise,
To fall.
To rise.
To fall.
And to relax deeper and deeper into this moment.
As you move that awareness once more up to the collar bone.
Shoulder.
The left shoulder.
Left arm.
Upper.
Lower arm.
Left wrist.
Hand.
Fingers on the left hand.
Top of the hand.
Back of the hand.
Palm of the hand.
The whole left hand and arm completely relaxed.
Becoming heavier and heavier as you relax deeper and deeper into this moment.
And you bring your awareness to the left side of the neck.
Allow the left side of the neck to relax.
The left side of the face to soften.
Licking the lips to loosen the jaw.
Relaxing the face.
Eye.
Forehead.
Back of the head.
Side of the head.
Crown of the head.
Allowing the left side from head to toe to be completely relaxed.
Allowing from head to toe the whole left side of your body to relax deeper and deeper.
To become heavier and heavier.
Rested and relaxed.
Relax.
As we balance out on the other side now.
Moving to the toes on the right foot.
The sole of the right foot.
The sides of the right foot.
The top of the right foot.
The heel.
The ankle.
Allowing your whole right foot to be grounded,
Supported and relaxed.
Allowing your calf,
Your shin to relax.
The whole lower leg of the right side of your body.
The knee.
Relaxing deeper and deeper.
As you move to the thigh.
Relaxing the thigh.
The right glute,
Sit bone,
Hip bone.
Allowing it to become heavier and heavier.
Sinking down further and further into where you're rested right now.
The lower back.
The middle back.
And the upper back.
Relaxing on the right side.
The lower.
Front of the body.
Middle body and the upper.
The belly.
Ribs.
Chest.
On the right side,
Rising.
Falling.
Rising.
Falling.
Rising.
Falling.
Relaxing deeper and deeper into this moment right now.
As you bring your awareness to the right collar bone.
The shoulder.
Allowing it to soften.
The upper right arm.
Elbow.
Lower right arm.
Wrist.
Hand.
Back of the hand.
Palm of the hand.
Sides of the hand.
Fingertips.
Wrist.
Completely.
Relaxed.
Completely soft and rested.
As you bring that awareness.
To the whole right side of your arm.
The hand and the wrist.
Completely relaxed from the shoulder to the tips of your fingers.
Bring your awareness to the right side of the neck.
Allowing the right side of your neck to soften.
To relax.
As you bring your awareness to the jaw.
Maybe licking the lips once more.
Relaxing the right side of the face.
Eye.
Forehead.
Crown of the head.
Side of the head.
Back of the head.
The whole right side of your body.
From head to toe now completely relaxed.
From head to toe.
On the left side and the right side.
Your whole body now completely in balance.
Completely.
Still.
Rested.
And relaxed.
Bringing your attention now.
To the Sanskrit word Ahimsa.
Ahimsa.
Ahimsa.
Ahimsa.
And Ahimsa is Sanskrit for non-harming.
Not harming ourselves.
Not harming others.
This may relate to the words we say to ourselves.
Things we put our bodies through.
Our minds through.
And we're going to focus on that non-harming.
That word Ahimsa.
And being non-harming towards ourselves and non-harming towards others.
We'll start by bringing awareness to the breath.
Notice the natural inhalations.
The natural exhalations.
Inhaling.
Exhaling.
Inhale.
Exhale.
Inhale.
Exhale.
Breathing deeply in.
Breathing deeply out.
Breathing deeply in.
Breathing deeply out.
Sometimes the words we say to ourselves aren't kind.
So we're going to focus on showing love throughout the body towards ourselves.
And as we create that love for ourselves we can then love others.
So as we inhale,
Take a deep breath in.
Take a deep breath in.
And repeat to yourself,
I am loved.
And as you exhale,
Repeat the words,
You are loved.
Inhaling.
I am loved.
Exhaling.
You are loved.
Inhale.
I am loved.
Exhale.
You are loved.
Inhale.
I am loved.
Exhale.
You are loved.
Inhaling.
I am loved.
Exhaling.
You are loved.
Inhale.
Continue to repeat that in your mind.
Exhale.
You are loved.
Sticking with that.
Inhaling.
I am loved.
Exhaling.
You are loved.
Taking that visualization,
That mantra a little bit further.
As you inhale and repeat those words,
I am loved.
Visualize yourself.
Maybe visualize yourself as a child.
Visualize yourself now.
Whatever you imagine yourself to be,
You'll see yourself as.
See yourself right now in this moment.
Visualize yourself as a child all right now.
And say,
I am loved.
I am loved.
I am loved.
Every time you inhale.
I am loved.
Saying that to your visualization yourself.
And then cultivating that ahimsa,
That love,
That non-harming love for another.
On the exhale,
Visualize someone who needs to hear that message right now.
Visualize them in your mind and say,
You are loved.
You are loved.
You are loved.
So as you inhale,
Visualize yourself.
I am loved.
And as you exhale.
Visualize somebody else.
And saying,
You are loved.
Just continuing to do this for two minutes now.
In your own space,
In your own time.
And once those two minutes are up,
I'll come back.
Inhaling,
I am loved.
Exhaling,
You are loved.
Breathing deeply.
If the mind wanders,
That's okay.
Just bring it back to the breath.
Bring it back to that visualization of yourself.
On the inhale and another on the exhale.
Continue to repeat this for one more minute.
Inhaling,
I am loved.
Exhaling,
You are loved.
Breathing deeply.
Slowly coming to the end of that repetition.
Inhaling one more time,
Big breath in.
I am loved.
Exhale,
You are loved.
And just allow that mantra to fade,
Wash,
Float,
Dissolve away.
Bring your awareness back to the breath.
Just the simple inhalation and exhalation.
No pressure,
No tension,
No tightness.
Just allowing the belly to rise,
To fall.
And again,
Working on that practice of non-harming.
Allowing ourselves now to release any judgments,
Any pressure,
Any tension,
Any tightness,
Any expectation.
Allowing all of this to be let go as we breathe out through the mouth.
Take a deep breath in.
And a big breath out as you let it go through the mouth.
Inhale.
And let any judgments go.
Inhale.
Let go of any pressures.
Inhale.
Let go of any tension.
Inhale.
Inhale.
Let go of any expectations.
Inhale.
Let go of any tightness.
Once more,
Big breath in.
One final release.
Let's take a moment now to sit in this space of ahimsa.
You've created a space of love,
Of kindness,
Of non-harming towards yourself.
Non-harming words,
Non-harming actions,
A non-harmed space.
Sitting in that ahimsa,
That love.
Whether you need that love right now for yourself or you need to send that love out to somebody else.
Let's take a moment in this space,
In this time.
Take it all in.
Take it all in.
Absorb all that love,
All that kindness,
All that non-harming energy.
Allow that love to sink into your body,
From head to toe.
Allow that love to sink into your mind.
To sink into your soul.
Then when you're ready,
Begin to take a deep breath in.
And a big sigh out.
Big breath in.
And a big sigh out.
Last one,
Big breath in.
And a big sigh out.
Thank you for practicing with me this evening.
