This is Rasa Lukashute.
Welcome to your guided meditation.
Place your time and space so no one will interrupt you.
Make your room quiet.
Maybe dim the lights.
Doing this not to force anything,
Not being hard on ourselves,
Not placing expectations,
But doing this more as an act of love and self-care,
Simply to feel better.
I recommend laying down with your hands next to your body,
Palms facing up.
If you feel any tension in your lower back,
Please put a pillow under your knees.
In the beginning,
Take your attention to your breath,
Which means noticing a little muscle on your rib cage that is rising when you inhale and falling when you exhale.
Don't try to control your breath,
Don't make it longer or shorter.
Just observe.
Rising and falling.
If over time a thought comes,
Bring to mind the instruction to observe the muscle in your rib cage.
Rising and falling.
Don't push away the thought,
Don't cling to it.
Let it be and come back to observing the breath.
Rising and falling.
With the next inhale,
Imagine the golden light entering your body and filling it out.
And with the exhale,
A dark light leaves your body,
All the way to Mother Earth.
Start small,
Let the light first fill your head.
Then with the exhale,
Release the heaviness from your face.
Feel your forehead relaxed,
Your jaw relaxed,
Your lips and eyelids.
Send any heaviness to Mother Earth.
She is capable of transmuting and transforming all the heaviness into light.
Inhale the golden light.
It enters your nostrils,
Filling your head,
Neck and shoulders.
Exhale the tension and the stresses leaving your body,
Flying away.
Next,
Inhale the golden light,
The life force filling your head,
Neck,
Shoulders and chest.
Exhale,
Release the tension from your chest and neck.
Notice the difference between parts of your body with the golden light and the parts where the light didn't reach yet.
Notice how lighter,
Relaxed and healthier it feels to be filled with that light and release what is blocking you,
Doesn't serve you or stresses you out.
Inhale,
The golden light now enters your head,
Neck,
Shoulders,
Chest and your arms and hands.
Exhale,
Realise any pain from past injuries,
Tiredness.
Let it go.
With the next inhale,
The golden light fills your head,
Your neck,
Your chest,
Your hands and whole torso.
Imagine it swirling and glowing within your belly,
Bringing healing,
Equanimity,
Balance and serenity.
Practice light,
Fill all the organs that come to your mind,
Especially those you ever had issues with.
Visualise it entering the liver,
Spleen,
Gallbladder,
Kidney,
Intestines and lower back.
If you ever experience pain or dis-ease,
Bring this part of the body to mind and send there the golden light.
Let all that no longer serve you fly out of your body,
Deep into the ground.
Feel the energy of the golden light entering your body with each breath.
Every inhale brings more and more tranquility.
Feel the healing radiating from within your body.
Each inhale brings more and more of the golden light.
Send it to your hips and let it glow in this area,
Filling all the organs.
Send this light,
Love and blessings to all body parts,
Including your legs.
Let the exhales carry out all heaviness,
Trauma and problems.
Let the exhale carry it far,
Far into the Mother Earth.
Feel now the golden light filling your body entirely,
Starting from your head all the way to your toes.
Feel your body radiating,
Glowing.
See this light fill all your tissue,
Organs and bones.
Feel it radiating out through you passing your body's peripheries.
Spreading light and healing to everyone and everything that will come into your energy field.
Let your exhales remove all the blockages,
Limits and challenges from you and everyone who is in your field.
Let this energy be clear once and forever through your breath.
You have this power.
You always had and will always have.
This will not stop when you finish the meditation.
The power of the golden light is with you now and forever.
Inhale,
The light gets in.
Exhale,
The darkness goes out.
Inhale,
The life force goes in.
Exhale,
The limits go out.
Be with it.
Feel it.
Experience it.
Live it.
Stay with it.
If at any time of your life you will feel any kind of doubt that you are less than the golden light,
You can always bring this session to mind or come back and repeat this practice.
Inhale,
The golden light in.
I will now gently get you out of this meditation by counting from 10 to 1.
On the count of 1,
You will get out of this meditation feeling rejuvenated,
Empowered and full of the golden light.
10.
You are relaxed.
9.
You are healed.
8.
You are radiating.
7.
You become aware of the space your body occupies in the space.
6.
You become aware of where you are.
5.
You become aware of who you are.
4.
You know that the golden light is now within forever.
3.
You are ready to finish this meditation.
2.
You know where you are and who you are.
1.
You might open your eyes and conclude this meditation knowing that you are the light.
This meditation is available to you again at any time you need.
My name is Rasa.
Thank you my beautiful soul for honouring and taking care of yourself today.
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All of this helps to reach more people like you and to grow this space of healing and mindfulness.
Thank you and until next time.
