Welcome,
My name is Noelle Cormier and I will be leading you in an energy-based meditation that is loosely based on an energy medicine protocol that I learned from Dr.
Melanie Smith.
In this meditation we will use visualization and deep breathing exercises as a way to balance the stress hormones.
You will hear me say terms such as imagine and picture.
You can imagine or visualize energy however you choose to do so in your mind's eye.
You may even feel energy as a sensation throughout this meditation.
Please let it be your own experience.
For each of us is unique in our own way,
So our experiences will differ.
Let's begin.
Make yourself comfortable lying down in your favourite meditative posture.
You can place a pillow behind your head,
Your neck,
Lower back or your knees.
And close your eyes.
Begin to just soften the breath.
Every time you exhale,
Feel as though your body is sinking into whatever surface it is you're lying on.
We will begin with mental alternate nostril breathing.
We will do seven rounds.
I will guide you on the first two rounds and let you continue.
To do mental alternate nostril breathing,
We will start on the right side inhaling through the right,
Exhaling through the left,
Inhaling through the left,
Exhaling through the right.
And that will be one round.
Pause your breath.
Inhale and feel the breath coming in through the right nostril up towards the third eye point.
And as you exhale,
Feel the breath going down and out through the left nostril.
Inhale through the left nostril to the third eye point.
And exhale out the right.
Inhale through the right.
Exhale left.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Inhale left.
Exhale right.
Release right.
Inhale left.
Bring your awareness to your temples.
Start to feel a pulse at the temples as you inhale and exhale.
Bring your awareness to your throat.
Pause your breath.
With your awareness at your temples,
Inhale through the temple.
Pausing the breath,
Shift your awareness to your throat and exhale out through the throat.
Pause the breath.
Inhale through the throat.
Pause as you shift your awareness to your temples and exhale out through the temples.
That was one round.
Inhale through the temples.
Pausing the breath.
Shifting to the throat.
Exhale out through the throat.
Inhale and energy through the throat.
Pausing to shift your awareness to your temples.
And as you exhale,
Breathe out through the temples.
Complete a few more rounds,
Breathing in through the temples,
Out through the throat,
In through the throat,
Out through the temples.
Picture the breath as an energy connecting these two points like an upside down triangle,
From the temple to temple to throat.
Then throat to temple.
And when you're finished that round,
Bring your awareness to your navel.
And now bring your awareness one inch above the navel and then one inch over to the right and one inch over to the left.
Bringing your focus on these two points,
An inch above and an inch out to either side of the navel.
And then we'll focus the breath,
Imagining it coming in through the temple and then out through the adrenal points here at the navel.
And then we'll go in the adrenal point and out the temples.
And we'll do that a few times.
So pausing the breath.
Breathing in,
Focusing on the temples.
As your breath,
As you shift your awareness to your adrenal points and exhale out the adrenal points.
And then inhaling through the adrenals,
Shifting to the temples as you exhale one round.
And three more like that.
And when you finish completing that round,
We're going to go an inch below into either side of the navel,
Connecting to the cortisol points.
So this time we'll breathe in simultaneously from the temples and the cortisol points.
Pause the breath.
Breathe in as though you're drawing in energy through the temples and the cortisol points,
An inch below into either side of the navel.
And then as you exhale,
Just let the breath settle.
And then breathe in again from these four points,
Temples and cortisol points.
Exhale to settle.
And do that three more times on your own.
And when you finish that last round,
Bring your awareness to your navel.
And now picture a box around the navel connecting these four points.
The two points below the navel and the two points above the navel.
When we inhale,
We're going to inhale from the navel out to these four points like a star.
And when we exhale,
We're going to retract from the four points back to the navel.
Breathing in and breathing out.
Do this a few more times on your own.
And finishing one last round,
A full inhale,
Full exhale.
And then bringing your awareness to your tailbone.
I'm going to trace from the tailbone up the spine,
Up over the back of the head to the forehead,
Over the face to the upper lip.
And we'll do that on an inhale and then we'll exhale to relax.
Pause your breath.
Inhale up the back of the body from tailbone,
Spine,
Head,
Face,
All the way to your upper lip.
Exhale,
Relax.
Breathing in up the back of the body,
Over the head,
Face to the upper lip.
Exhale to relax.
Do that a few more times.
Breathing in up the back of the body,
Breathing out to relax.
One last time.
Exhaling to relax.
Now awareness just to the pubic bone,
Just below the navel.
And the inhale will be like you're zipping up from pubic bone to bottom lip.
The exhale will relax.
Pause your breath.
Inhale from pubic bone to bottom lip.
Exhale,
Relax.
Inhale imagining you're tracing from your pubic bone to your bottom lip.
Exhale to relax.
Four more times.
Last one.
Exhaling to relax.
Bring your awareness to your neck,
Right about where the Adam's apple is.
And when we breathe in,
We're going to imagine stretching the skin from the Adam's apple up towards the chin and down towards the bottom of the throat.
Okay,
So pausing your breath.
Breathing in,
Imagine you're stretching the neck.
Exhale to relax.
Do that two more times.
Relaxing.
And when you inhale and imagine that you're stretching,
You may even feel that you want to tip the top of your ears back and physically stretch the neck.
Let's do one more.
And then relax.
Imagine that we're tracing a heart around our face to the chin.
So pausing with your awareness at the bridge of your nose.
As you inhale,
Imagine tracing a heart around your face all the way to your chin.
And as you exhale,
Drop your awareness from the chin to the throat.
Breathe in and feel the energy opening up the collarbone.
As you exhale,
Imagine that the energy is going down the side of the arms and to your elbows.
Pause your breath,
Focusing on the throat again.
Inhale across the collarbones to the shoulders.
And as you exhale,
Imagine the energy going down the sides of the ribs to the outer breasts.
Breathing in.
And as you exhale,
Imagine that energy going down from the outer breast to the navel,
The inside of the legs,
And off the feet.
Feel your feet grounding into the earth.
Bring your awareness to your forehead.
Pause your breath.
As you inhale,
Trace an imaginary line from the forehead up around to the top of the head to the back of the head.
And as you exhale,
Rest your awareness at the back of your shoulders.
Take a deep breath in.
And as you exhale,
Trace an imaginary line or energy down your back,
Over your buttocks,
Down the back of the legs,
And off the heels into the earth.
Breathe here.
Relax.
Bring your awareness to the bridge of your nose.
And now you're going to imagine that you're washing your face,
Sliding your hands down from the bridge of the nose to your jaw,
Around the outside of the face to the forehead,
And down,
Circling around the eyes a few times.
And now washing down the neck,
Crossing your arms,
Crossing your hands,
Resting them on your upper chest,
Breathing in,
Breathing out.
And now draw three big hearts over the front of your body,
From your collarbone to your lower belly.
Three big hearts.
And now wash that energy down the front of the legs to your feet,
Front of the legs to the feet,
Front of the legs to the feet.
And now washing down the back of the body from your forehead,
Washing down the back of the head out over the shoulders,
And then from the shoulders down the back of the legs off the heels.
Bring your awareness to your sacrum,
That downward pointing triangle shaped bone that's at the bottom of the spine,
Just above your tailbone.
Imagine you are breathing in and out of the sacrum.
Now imagine an energy circling around the sacrum as though you're massaging your own lower back.
And then trace an energy from the sacrum over to your left hip,
Around the front of the body to your right hip,
And down your right leg off your right foot.
Do that a few more times,
From the sacrum,
Around the left hip,
Over the front of the body to the right hip,
Down the right side of the leg off the foot.
One more time,
From your sacrum,
Your lower back,
Around your waist to your left hip,
Down the side of the right leg off the right foot.
Awareness is at the sacrum again.
Breathe there for a few breaths.
And then we'll go from the sacrum to the right hip,
Across the front of the belly to the left hip,
Down the left leg off the left side of the foot.
From the sacrum to the right hip,
Across the front of the belly to the left hip,
Down the left leg off the left foot.
One more time,
Awareness at the sacrum,
Sacrum to right hip,
Right hip across the front of the body to the left hip.
From the left hip down the left side of the leg and off the left foot.
Bring your awareness to both hips.
Imagine that you're standing with your hands on your hips,
Taking a deep breath in.
And as you exhale,
You swipe down both sides of the legs and off the feet.
Do that a few times,
Imagining this energy going from the sides of the hip down the sides of both legs off both feet.
Good,
And relax.
Take a deep breath in through your nose and breathe out as if you were blowing out a candle.
Good.
Bring your awareness to your sacrum.
We're going to use this breath.
So we're going to inhale through the nose.
Imagine that you're drawing an energy in from the sacrum.
And you're going to blow the breath out as though you're blowing out a candle.
And you're going to imagine you're blowing out through the front,
Out through just below the navel at the pubic bone.
So pausing your breath.
Awareness at the sacrum.
Breathe in.
Exhaling out the front of the body,
Blowing out the candle.
Breathing in from the front pubic bone.
Breathe out like you're blowing out a candle,
But focus on the sacrum.
Back to front,
Front to back.
Breathe in from the sacrum.
Breathe out the front pubic bone.
Breathe in pubic bone.
Breathe out of the sacrum.
Do that a few more times,
Remembering to blow out the candle on the exhale,
Making it O shape with the mouth will move more energy.
Front to back,
Back to front.
And we'll finish the round.
Front,
Drawing in from the pubic bone,
And exhaling out through the sacrum and relaxing.
Bringing the awareness to the pubic bone once again,
We're going to zip up three times.
Pause your breath.
Inhale as you trace an energy from pubic bone to bottom lip.
Exhale to relax.
Inhale tracing from pubic bone to bottom lip.
Exhale to relax.
One more time.
And now from tailbone to upper lip,
Up the back body,
Breathing in from your tailbone up your spine,
Around your head to the top lip.
Exhale relax.
Breathe in up the back of the body,
Tailbone up over the skull,
Face to the top lip.
Exhale relax.
One more time.
Exhaling to relax.
Bring your awareness to your temples.
I'm going to trace up around the ear,
Side of the neck,
Off the back of the arm to the pinky finger.
So with your awareness at your temples,
Pause your breath.
Breathe in and trace an energy up to the sides of the head just above the ear,
The parietal ridge.
And as you breathe out,
Go down the back of the ear,
The sides of the neck,
Off the top of the shoulder,
All the way to your pinky.
Three more times.
Bring your breath,
Breathing in as you go up,
Breathing out as you come down,
Off the shoulders,
Off the pinky.
Breathing in,
Breathing out.
Drop your awareness down to your feet.
Bring your awareness to your big toe,
The outer edge of the big toe.
I'm going to trace an energy from the big toe up the inside of the leg,
Over the groin,
To the side waist,
Up into your armpit,
And then down to the bottom of the side rib cage.
Bring the breath here,
Awareness at the inside edge of the big toe.
Inhale,
Imagine an energy going up the inside of the leg,
The groin,
To the hip,
To the armpit.
And as you exhale,
Drop your awareness to the side rib.
Pause your breath.
Awareness at the big toes.
Breathing up the inside of the leg,
Over the groin,
To the hips,
Up into the armpits,
And then down to the side ribs.
Pause your breath.
Awareness to your big toe,
Inner big toe.
One more time,
Breathing in to go up the inside of the leg,
Over the groins,
To the side of the hip,
Up into the armpit.
Exhaling,
Drop your awareness to the bottom of the ribs.
Take a deep breath in,
And relax.
Imagine you are wrapping your arms around yourself and give yourself a big bear hug.
Take a deep breath in,
And exhale.
Another deep breath in,
Give yourself a nice big hug.
Breathe out with a sigh.
One more deep breath in,
And breathe out.
And now bringing your awareness to the back of the body.
Feel how the back of the body is sinking into the surface of whatever it is you're lying on.
And we'll finish the meditation by drawing nine hearts over the body.
We're going to draw three over the face,
Three over your chest,
And three over the whole body.
Pause your breath.
Breathing in,
Breathing out.
Now trace three hearts over your face.
Just allow your breath to do whatever it wants,
You can use your breath to draw your hearts,
Or you can just draw your hearts.
Three hearts over the chest,
Three hearts over the whole body.
Good,
Now rest here for a moment.
Feel the energies in the body balance,
The energies that are responsible for balancing the stress hormones have been activated.
When you're ready to come out of your meditation,
You can begin to wiggle your toes,
Move your legs,
Rock your hips,
Open and close the palm of the hand,
Move your shoulders,
Move your head,
Give your body a nice big stretch,
Arms overhead like a big morning stretch.
And then exhaling and blinking the eyes open.
Our meditation is now complete.
Thank you for joining me.
Namaste.
