This is Paige Heenan with a Meditation for Healing.
Please find a comfortable position.
You can sit in a chair or on a meditation cushion or on the floor.
You can lie down.
It doesn't really matter as long as you are comfortable.
Finally close your eyes and let yourself feel supported.
Let yourself feel held by the ground,
Chair,
Cushion.
And as you feel that support let go.
Let yourself feel held.
If you need to make any adjustments do so consciously and deliberately.
Check in with your legs.
Let them relax.
Release any tension in your muscles.
Doing the same for your arms from your shoulders to your fingertips.
Release any tension that you can.
Let it go.
Notice if there is tightness in your back or your chest.
If you can consciously relax it,
Release it.
Untense your brow,
Your jaw.
Settle and relax.
Now that the body is experiencing greater rest,
Please bring your attention to your breath.
Let's become acquainted with your breath.
Notice the sensations of the breath coming in,
The breath going out.
We'll begin to deepen our breath,
Extending our exhales,
Slowing down our breath.
And inhale for a count of four or so.
And exhale for a count of six,
Seven,
Maybe eight.
We'll take a few cycles of slower,
Deeper breath.
So take an inhale.
And as you exhale,
Do so gently and completely and let go.
See if you can sink a little deeper.
Stay in that tranquil sensation in your body and breath as you breathe in.
And as you breathe out,
Let go,
Go deeper.
Breathe in,
Stay in that sense of peace and calm.
And breathe out,
Let go,
Go a little deeper.
Stay where you are as you breathe in.
And let go,
Sinking deeper into the experience of tranquility.
Let's do a couple of rounds all on your own.
Now that we may be in a more tranquil state with our minds more at ease and our bodies at rest,
Let's add an intention or wish.
It could be a wish for wellness,
For ourselves,
For a loved one,
For our community.
It could be a wish for our healthcare workers,
Leaders,
Scientists.
Let's take a moment to settle on an intention.
And whatever you wish for,
Hold onto that wish as you breathe in.
And as you exhale,
Engaging with that desire,
Imagine that desire coming to life.
And as you breathe in again,
Continue to hold onto that intention.
And as you breathe out,
Imagine it,
See it as if it already exists.
Breathe in,
Hold onto your desire.
And as you breathe out,
See it coming to life.
If you're having trouble envisioning it,
Just continue to hang onto that intention.
Just continue to breathe in this way.
Nice,
Complete exhale.
See your intention come to life.
Steady inhales,
Holding that wish in your mind.
Let's breathing in and out.
Holding onto and experiencing that desire.
We'll take a few rounds of breath,
Breathing in this way.
Inhaling,
Holding onto your wish,
Your intention.
Exhale in your mind's eye,
Seeing it come to life.
Exhale in your mind's eye,
Seeing it come to life.
Let's gently begin to let go of your focus on your intention.
And relax the focus on your breath.
But as much as you can,
Maintain that feeling of calm.
Take a moment or two to let everything settle.
And in your own time,
Whenever you feel ready,
And slowly open your eyes.
And remember to call upon your breath and your intention as you need to,
As you go on with your day.
