This is Rasa Lukosiute.
Welcome to this relaxing healing body meditation.
Today we will start off by taking several purifying breaths.
Breathing is the most natural thing in the world,
Yet it is so healing to take in deeper,
Conscious breaths.
Let's honour the breath now and how it brings us to the present moment so that we can relax.
Take 5 significant and purposeful breaths.
1.
Fully inhale,
Expanding your belly and chest as much as you can,
Holding it for a moment,
And exhale,
Feeling a wave of relaxation sweep over you.
2.
Inhale,
Filling your entire breathing system with fresh oxygen,
Hold it and exhale,
The wave of relaxation gently sweeping over you.
3.
Inhale,
So that you are brimming with air,
Holding it,
Soaking in oxygen,
And exhale,
Your body relaxes in different areas without any effort.
4.
Fully inhale,
Feeling these breaths purifying your entire body,
Exhaling,
Just notice how you are feeling,
And 5.
A beautiful breath coming in,
Hold it,
Feeling invigorated from the oxygen,
And exhale,
Allowing relaxation to sweep over you.
Take note of how you feel at this very moment.
You now have an abundance of oxygen.
This is how we are created to feel.
Breathing deeply and fully is an expression of self-compassion.
Let your breath be natural and notice how abundant it feels.
Now find a spot in front of you to focus on and do not look away.
Begin to slowly blink your eyes,
And with each number I say,
Blink once,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1 and 0.
Allow your eyes to gently close,
And when you do this,
Feel a wave of relaxation to sweep over you.
Now I'd like for you to focus on the sensations at the top of your head.
Just notice how the very top of your head feels.
Let your focus move down to your eyes.
Just notice how your eyes feel and ask them to relax.
Any small eye movements you notice simply allow for you to feel calm.
Notice how the back of your head feels.
How heavily or light does your head feel right now?
Let your focus move to your nose,
Feeling the slight sensations of the air moving in and out with your breath.
When you breathe in,
Imagine that you are being filled with a natural medicinal phenomenon,
And when you breathe out,
Imagine your body feeling light and so deeply relaxed.
Very good.
Now,
Focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing it is.
From here forward,
You can only hear my voice guiding you.
All other sounds passing through only take you deeper into a state of healing.
Now,
Focus on your mouth.
How does it feel and what do you notice?
Perhaps you can imagine biting into a fresh piece of your favourite fruit and notice how your mouth begins to water.
Very good.
Move your focus down now to your neck and shoulders,
And if there is any tension along the way,
Just ask it to release.
Move your attention slowly going down each arm,
Down all the way to each fingertip.
What are your fingertips touching right now?
Feel the sensations on your fingertips.
Lovely.
Allow your focus to go to your chest,
Relaxing this area,
As well as your upper back,
And if you notice any tension,
Just ask it nicely to release.
Now,
Imagine you are focusing on your heart.
Feel it beating strongly,
Supporting you.
Relax your heart and notice how good it feels to do so.
And now focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your entire body.
Allow your focus to move through your vital organs and digestive system.
Just notice your belly and observe it digesting effortlessly for you.
Now,
Notice your lower back and if it presses against the surface you are on,
And if you feel any tension,
Just say,
''Please relax''.
Focus now on your pelvis and hips and notice any sensations you are having there.
This takes you deeper into a state of relaxation,
Which heals you,
Allowing your focus to move down each leg now,
Slowly relaxing those as well.
Your legs have been taking you to so many places over the years and they deserve to fully relax.
This wonderful wave of relaxation moves over your knees and down your lower legs,
All the way to your feet and to the very tip of each toe.
You are doing so well.
Now we are going to take our focus going back up the same way we came,
But this time imagine you are slowly pulling in your favorite color.
This color is a deeply healing substance.
Imagine your favorite color is coming in through your toes and into your feet.
It goes up your legs,
Passing over your knees and up into your pelvis and hips.
This beautiful color is filling up your digestive system and belly.
It fills your vital organs and continues its revitalizing,
Healing journey into your lungs.
This beneficial color is profoundly healing you.
It glows as it fills your whole heart.
Notice how happy you become while doing this.
The hue travels across your shoulders and down each arm,
All the way to your fingertips.
This invigorating color is moving up your neck now,
Mending you as it goes.
It blankets your mouth,
Ears,
Nose and eyes.
It instantly fills every tiny space in your brain,
Encompassing your mind,
Healing it as well.
It moves all the way to the very top of your head where we began,
Enveloping you in a curative experience.
Notice how completely relaxed your entire body feels right now.
Become aware of every part of your body,
Putting you completely in the present moment.
Being present with yourself allows for you to be present in your life.
So,
Whenever you are ready,
Return your awareness to this very present moment.
Take a nice,
Full breath and open your beautiful eyes.
Thank you for joining me in this soothing and healing meditation and until next time.
