Hi,
This is Phoebe Greenacre and today we'll be exploring a healing meditation.
Slowly start to arrive into this space by seated on a chair or on the floor.
Notice how the body feels just in this moment.
No need to judge how you feel,
No need to fix how you feel.
But just notice witnessing like a fly on the wall.
Start to summon back all of the particles of you that you may have spread out in your day,
Your week and your year.
Start to call back all the parts of you into your body.
Let's take a deep inhale in through the nose,
Filling up the space inside of you,
Your chest,
Your lungs.
And then on the exhale let it go like energy moving through you.
Now slowly start to bring awareness to the top of the head.
The top of the skull.
And as we start to trickle down your awareness in through the third eye center,
Entering into the portal of your inner universe.
From the physical body into the emotional body,
Into our spiritual body.
And as we take that journey deeper inside ourselves,
Notice what is here for you today.
Notice what is going on inside of you.
As an anchor you can feel the energy flowing through you.
As an anchor you can come back at any time to the breath if you feel like you need to create more space and light in the body.
So as we take this journey inside of our body,
Let's take our awareness to our heart space.
The fourth chakra in the middle of the chest.
And as we connect into this energy center of our heart,
Notice if there is any heaviness that you need to let go of.
How does your heart feel in this moment?
This space where we hold love for ourselves.
This space where we hold love for others.
And this space where we find understanding.
And also the ability to forgive.
Forgiveness for others.
And also forgiveness for yourself.
With every new inhale,
Feel the lungs expand like wings.
Expanding from side to side inside the rib cage.
And then on the exhale the lungs gently hug the heart.
And so with every inhale you find space with the lungs.
And every exhale you find a gentle hug inside of you.
So notice what that feels like to have that internal hug.
That internal support for whatever is going on inside your body today.
That internal support for whatever is going on inside your body today.
Allow yourself to just hold space for what is here.
Hold space for what you're holding onto.
Hold space for what you've been carrying around emotionally or physically or spiritually.
Allow this moment in time for you to accept what is here or to accept what has happened.
And as you accept breathing acceptance into the body,
Into the heart space.
Allow the body to let go on the exhale.
Breathing in acceptance and also letting it go on the exhale.
Breathing in acceptance and also letting it go on the exhale.
Nothing to fix.
Nothing to change.
But allowing this emotions or memories to move through you.
Like energy,
Like water running through a river.
Let the heaviness or the blockages be washed away by the energy of the river.
Running through your entire body.
From the top of the head,
Bring your awareness to the top of the head.
And allow this river to wash over your body.
Wash over the head,
The skull,
The neck,
The support of the shoulders,
All the way down the arms.
Let this river continue to wash over the chest,
Over the heart chakra,
Over that space in the chest.
Let the river continue to wash down and over the entire body.
Over the ribs,
Over the stomach.
And as the river washes over you,
It takes away all the tension in the body.
All of the emotions that you no longer want to carry around you.
All of the emotions that you no longer want to carry around you.
As the river continues to wash over the pelvis,
The hips,
The support of the legs and the feet.
Connecting into the visualization of your whole body being a river flowing through you.
Freely,
Energy moves through you,
In you and around you.
And around you.
This expansive river,
Allowing thoughts and emotions and sensations to wash over the entire body.
No needing to attach to any of them,
By just being a witness to what is here in your body today.
Allowing whatever comes up to be gently washed away by the river,
By the moving energy.
All around the entire body.
And as the river slowly slows to a very calm current,
This calmness that is inside of you,
This stillness.
You are whole.
You are complete.
Just as you are.
Taking a nice deep inhale through the nostrils and a healing sigh out through the mouth.
Slowly start to bring your awareness back into your body.
Back into the room.
Back into the breath.
And back into the space.
On the next inhale,
Slowly take your hands over your eyes and allow the eyes to gently blink open underneath your hands.
And in your own time,
Slowly start to open the eyes fully.
As you bring your hands back down into your lap.
Noticing your environment around you.
Noticing your environment around you.
Coming back to this present time in the day for the rest of the day ahead.
Thank you for practicing.
