This is Rasa,
Welcome to your guided meditation.
For this meditation,
Please find a comfortable place to sit.
You can sit in any way you like as long as you are comfortable,
Relaxed and feeling content in your sitting posture.
Place your hands in your lap,
Facing upward.
Close your eyes.
Begin to induce stillness.
Take 7 deeper breaths,
Breathing in and breathing out.
Focus your attention only on your breath and number of deeper breaths you are taking.
Prolong your breath on your exhale.
Feel how your body begins to give way and relaxes on each exhale.
Feel how all the tension is released from your body every time you breathe out.
If some thoughts arise,
Let them come and then let them fade away.
Keeping your attention on your breath.
Follow only the motion of your breathing.
That is the only thing you are doing right now in this moment.
Scan your body with your awareness,
Starting with your toes.
Feel your left foot from left to right.
Feel each toe one by one.
Without moving your toes,
Feel that it is there.
Place your attention on each toe,
One by one.
Feel the energy flowing,
The warmth and that your toes are there as part of you.
Same way,
Feel the whole left foot.
Feel the vitality of it.
Slowly move your attention upwards to your left leg.
Be aware of your shin and without moving or looking,
Find an inner evidence that it is there.
Focus only on it.
Now go up to your left knee.
Feel it and the energy inside.
Move your attention up to your thigh.
Be with it.
Feel the life force pulsating there.
Now shift your attention to your right foot,
This time from right to left,
Feeling each toe and slowly move your attention through it,
Just like you did with your other leg.
Now feel both of your legs together and say inner thank you.
Feel gratitude and love for your legs being there and helping you walk every day.
Be thankful for it being an important part of your body.
If some thoughts or emotions arise,
Let them come and be in the background until it fades away.
Feeling your breath on each inhale and each exhale.
Take your attention to your body.
Relax your body.
Notice how you are more aware of your whole body waist down.
Consciously let go of any tension or tightness there.
Feeling only feelings of lightness and freedom into it.
Now walk your attention to your belly.
Feel the life force and energy pulsating within.
Your belly and stomach are such vital parts of you.
Just say inner thanks for all the work that it does by digesting and assimilating food,
Turning it into energy for your whole body to use.
Feel grateful and loving towards your belly.
Imagine that you hug it with all your love and kindness.
Continue with moving your attention up to your chest and now placing soft attention on your heart.
Feel the strong and peaceful energy of life there with and within every heartbeat.
Feel special gratitude and empathy for your heart since it allows your whole body to live.
Your heart is working for you all the time without any holidays,
So send all your love and kindness towards your dear heart.
Now move your awareness to your hands.
Saturate each finger of your left hand with attention.
Feel your fingers one by one.
Continue by being attentive of the warm and flowing energy in your left palm.
Give your attention to your whole arm,
All of it,
From your hands to your shoulder.
Feel the aliveness of it.
Now your whole arm is here and now together with you in this moment.
Saturate your attention to your right hand and feel each part of it,
Starting with your fingers one by one.
Then move your attention to the palm.
Be with it for a moment.
Go up your whole arm,
Up into your shoulder.
Be there with your full soft and gentle awareness.
Thank your amazing hands and arms for being there and allowing all the things you do.
Be grateful for your hands and arms allowing you to touch,
To hold,
To receive and to give.
Thank it for allowing to feel and to communicate with the world around you.
Your arms are the extensions of your soul.
Feel your hands and arms with your love and kindness.
Now feel your neck and now your head.
Feel the life force energy in your whole upper part of your body.
Relax your body even more.
Observe how you are becoming much more calm and peaceful and balanced.
Observe how your neck becomes so relaxed,
So much lighter and harmonious.
Connect your awareness to your head and feel the energy of the life force within.
Notice the energy of life inside.
Observe the energy on your face.
Notice the buzzing of life force inside your lips.
Your nose.
Your eyes.
Your ears.
Now feel love and gratitude for your face because it is exquisite in its design and its uniqueness.
Feel gratitude for your neck and your head as it allows you to see,
Hear,
Smell and experience this world on a whole other level.
Your whole body is thanking you for receiving so much loving attention from you.
Your body needs it and appreciates it.
You can feel it through the deep calmness and peace you are experiencing right now.
Your body loves being the component,
Part of you and experiencing the world around you.
Now feel the soothing life force in your whole body.
Imagine you are laying down somewhere out in nature,
Anywhere you enjoy doing so.
The weather is perfect.
The sun is shining.
You feel mild sun rays on your skin.
Feel the warmth that the sun is caressing you with.
You are completely relaxed and happy.
You can hear the peaceful sounds of nature.
Your body is sun-kissed and relaxed.
Bring this sense of peace and balance into the things you do,
The words you speak and in the intentions you make.
Stay here a little longer or when you are ready,
Slowly open your eyes.
Feel the people and everything are coming through you.
Move.
Feel.
I love it.
You You You You You
