Hello,
My name is Stephanie and in this guided meditation we're going to take a journey to meet your inner child.
In this practice our only task is to be open and receptive,
Creating a relationship with awareness.
So be wherever you are and don't worry if you miss an instruction.
Just pick up where you are,
Follow my voice,
See if you can stay in that state of awareness.
Whether you find yourself in a seated position in a chair or on a meditation cushion or whether you choose to lie down and let the entire body settle.
See if you can find a position that allows you to feel supported and allows you to settle into stillness.
Making any little wiggles and movements you need to settle in.
Now sense the tranquility of the stillness.
Remain aware of my voice.
We are going to begin our rotation of awareness through the body.
Simply allow your awareness to be guided by my voice.
Sense the fullness of your awareness without restriction,
Thought or hesitation.
And then draw that awareness to the face.
We're going to begin to tense the muscles of the face.
Squeezing and pursing the lips together,
Squeezing the cheekbones high,
Squeezing the eyelids together and wrinkling up the forehead.
As you inhale,
Find full tension of the face.
Hold and then as you exhale,
Completely release.
Draw your awareness to the right arm.
Spread and reach all five fingertips.
The whole arm becomes active and tense all the way up to the shoulder,
Turning on every muscle as you inhale and hold that tension.
And then as you exhale,
Completely let go.
As you draw your awareness to the left arm,
Left fingertips spread wide,
Whole arm engaged all the way up to the shoulder.
Take an inhale here and hold and then exhale to let go.
Travel your awareness to the right leg as you spread all five toes.
Engage the foot,
Ankle,
Leg all the way up to the glute and the hip.
Take an inhale here to hold that tension and then as you exhale,
Let it go.
As we notice the left leg,
Begin to spread the left toes,
Activate the foot,
Tense the entire leg all the way up to the glute and hip.
As you inhale here,
Hold that tension and then as you exhale,
Let it go completely.
Now the whole body,
The muscles of the face,
Chest,
Both arms all the way down to the fingertips,
Both legs all the way down to the toes.
As you inhale,
Hold complete tension in the body,
Whole body active.
And as you exhale,
Let it completely soften.
The whole body settles into stillness.
Sense the tranquility of the stillness.
Now bring your awareness to the breath.
Observe here the organic tide of life-force energy moving through you.
Become aware of the experience of breath in the whole body.
The whole body inhales through the surface of the skin,
A gentle expanding with the tight of the inhale.
Experience the whole body softening with each exhale.
With each breath,
Smooth and steady,
The whole body expands and contracts.
Whole body breathing.
And now go to the left leg.
Feel the sensation of heaviness fill the left leg.
The left leg becoming very heavy.
Go to the right leg.
Feel the sensation of heaviness fill the right leg.
The right leg becoming very heavy.
The right arm,
The right arm filling with the sensation of heaviness.
The left arm filling with heaviness.
Now continue to feel the whole body filling with heaviness.
The whole body is so heavy it sinks deeper into the chair or the floor.
Whole body heavy.
Now feel the whole body filling with lightness at one time.
The feeling of lightness completely filling the entire body.
The body weightless begins to hover just above the surface of the floor.
Surrender into the feeling of weightlessness.
Be fully aware of the whole body becoming weightless.
Now take a long deep breath in.
As you exhale,
Imagine your bare feet touching the earth.
Feeling the cool ground beneath your feet.
You begin to walk along a winding dirt path that leads you deep into the forest.
As the forest welcomes you in its embrace,
You stop to look around.
Noticing the sights,
Smells and sounds of the forest.
Breathing it all in.
Hear the gentle sounds of a nearby stream call to you.
Moving deeper into the forest and off the beaten path,
You tenderly approach the water's edge.
Curious.
There,
Sitting quietly on a smooth stone under the canopy of a huge green tree,
You see your intuitive self.
Vibrant and alert.
Immersed in a pool of silent contemplation.
As you meet,
You gaze deeply into soft eyes that reflect back to you the very wisdom,
Guidance and support you've been seeking.
You absorb everything that this intuitive self has to offer.
Breathing it all in.
Suddenly,
You hear rustling in the canopy of the tree overhead.
Following the sound,
You begin to climb the tree.
As you move up the sturdy trunk,
You pass thick branches laden with green leaves.
Sunlight filters through,
Caressing your skin.
Your curiosity carries you out onto a long branch that extends over the stream far below.
The rustling continues and you see its source.
Sitting there at the end of the tree branch,
Legs swinging carelessly in the breeze,
Is your own inner child.
As you draw closer,
You observe this inner child,
Noticing the language of their body,
The expression on their face.
Taking in their presence patiently,
You then embrace your inner child,
Holding them close.
As you give love to the child,
You give love to yourself.
While nurturing them,
You are nurturing your own true being.
Without words,
Tenderly ask your inner child what they need from you.
Perhaps they simply want to cry and be held.
Maybe they have questions to explore or need to bask in your attention.
Maybe they simply want to play,
Laugh,
Or dance.
Spend these precious moments with your inner child,
Here and now,
Allowing them to be.
Begin to let your inner child go as you slowly begin to descend back down the trunk of the tree,
Slowly returning to the earth.
And as your feet touch the cool ground,
You gaze up at this tree,
Taking it all in.
Now become aware of the breath and its gentle tide,
Sensing the breath animating and fertilizing the desires of your inner child with each gentle breath.
Become aware of the body,
The whole body pulsing to the vibration of the soul.
Become aware of the space surrounding the body.
Feel here,
Too,
The energetic dance of the soul that fills the space surrounding you.
Gently begin to move the fingers and toes,
Returning to the senses,
Slowly inviting larger movements into the body,
Awakening,
Enlivening.
Inviting a deep inhale through the nose.
As you exhale through the mouth,
Allow a sigh.
Ah.
Two more.
Ah.
Ah.
As you gently allow the eyes to open,
Taking in your surroundings,
Allowing yourself to slowly re-enter this space.
And may your inner child and your intuitive self remain with you as you carry this practice into your day or into your night.
Namaste.
