Meditation for Recovery: Step 2

Mindfulness Body Scan with healing imagery and music. Perfect for all levels of practice. Came to believe that a Power greater than ourselves could restore us to sanity. 11th Step Meditation.

Transcript

Welcome everyone.

Find a comfortable seat and gently close your eyes.

We begin today by noticing her breath.

Noticing the qualities of her breath.

Is it long or short?

Is it staccato or smooth?

Just notice.

Throughout the meditation we'll be breathing in and out through the nose.

Long,

Slow,

Deep breaths tell our bodies that everything is okay and that all is well.

It's the same breath we naturally have as we're falling asleep.

As our body begins to let go of the busyness of the world around us and settle into the deeper states of relaxation.

We'll begin today by relaxing our bodies from head to toe.

I'll identify a body part.

You'll bring your awareness to that spot on your body and imagine relaxing and letting go.

With your breath soft and natural we begin.

Bring your awareness to the top of your head and imagine relaxing your scalp and your forehead.

Soften the space between your eyebrows.

Relax your temples and soften all the tiny little muscles outside your eyes.

And the eyelids themselves are so very gently closed it's almost as if they were barely touching.

The eyes sink deep into the eye sockets,

Resting away from the insides of the eyelids.

Relax your cheeks and your jaw and soften your lips and let the tongue rest gently in the lower palate.

Relax the outsides of your ears but let the insides stay soft and open so that you can continue to hear these words.

Relax the back of the neck and the sides of the neck and soften down into the pit of the throat.

Feeling that wave of relaxation beginning to come across your head and down your neck.

Now relax your right shoulder,

Right elbow,

Right wrist,

Right palm and all five fingers on the right hand.

Relax and let go.

Wrist,

Elbow,

Shoulder,

Pit of the throat.

Relax your left shoulder,

Right elbow,

Left wrist,

Left palm and all five fingers on the left hand.

Relax and let go.

Left wrist,

Elbow,

Shoulder.

Relax the left side of the chest and the right side of the chest.

Now let your awareness settle on the heart and take a breath here.

Imagining that the breath were coming right from the center of the chest,

Right from the heart.

With each inhale you bring fresh energy into your body and with each exhale you let go a little more.

Now imagine the heart resting,

Letting it sink deep into the chest,

Completely surrounded by the soft tissues and protected by the rib cage.

Let the heart rest in your chest even though it's been beating for you since before you were born and will continue to beat for you through the rest of your life.

Let it rest here for just a moment.

Now let your awareness come to the solar plexus and relax.

Navel point softens and relax the entire spine down to the tip of the tailbone.

Keep breathing.

Now bring your awareness to the right hip and relax.

Right knee softens,

Right ankle relaxes.

Top of the right foot,

Bottom of the right foot and all five toes relax.

Right ankle,

Right knee,

Right hip,

Tip of the tailbone relax your left hip,

Left knee,

Left ankle,

Top of the left foot,

Bottom of the left foot and all five toes relax.

Left ankle,

Left knee,

Left hip,

Tip of the tailbone.

Take a moment here and let your attention wander around inside your body,

Recognizing the state of relaxation you've created here.

As your mind wanders around,

Notice if there's any last little spots that are still a little sticky or a little tense.

And if you come across one of those areas,

Bring your awareness to that spot and resolve to let go a little more.

So nice.

And just take a moment to acknowledge the state of relaxation that you've created by doing this simple practice.

Feeling the lightness about you and recognizing that this state of peace and calm always exists underneath the busyness of your thoughts.

And it only takes a few moments to get back to it.

Whenever you need it,

It's always here for you.

Now let your attention notice the right side of your body and then the left side from head to toe.

And let your awareness drift back and forth,

Right side to left side.

Just gently bouncing back and forth.

And as you do this,

You'll notice that your attention naturally slows down and begins to settle right down the center of the spine.

Finding balance,

Alignment.

It's in this state of alignment,

Body,

Mind and spirit,

All in alignment.

And that our best decisions are made and that we can in here our internal guidance system directing,

Showing us the way.

So nice.

And now we ride that alignment up from the base of the spine to the navel point and the solar plexus,

Pit of the throat,

Space between the eyebrows and top of the head.

And then imagine just above the top of your head,

Just a few inches,

Right above your head,

A tiny pinprick of white light.

And let your awareness go to this spot and feel yourself being pulled like a little tug of cosmic traction pulling you straight right from this little light.

And with your awareness on the spot,

You begin to see that white light glowing brighter and actually radiating out.

The light begins to grow like a waterfall coming from that one spot radiating light and warmth down over the top of your head,

Across your face and neck and down to your shoulders.

As the light covers you in its warmth and glow,

You feel so safe,

So protected and loved.

The white light continues to engulf you down past your upper chest,

Abdomen,

Onto your hips and thighs,

Knees,

Calves,

Ankles and all the way down to your feet until you're completely surrounded by this most glorious,

Beautiful white light.

And you feel so good,

So safe,

Completely comforted.

This white light is your higher power,

The higher power of your understanding,

Always at the ready for you,

Always available.

Just notice how you feel.

Step two,

Came to believe that a power greater than ourselves could restore us to sanity.

Just breathe gently.

Sense all the sensations as they arise in your body.

Maybe you feel a lightness or tingling or maybe nothing.

Whatever you experience is perfect for you.

And just as we've asked the white light to come and shine down on us,

We also acknowledge that it has to retreat.

And as it begins to draw up into itself,

It comes up over our legs,

Thighs,

Hips,

Abdomen,

Retreating across our chest and throat,

Face,

Forehead,

Top of the head until it completely disappears into that little spot right above the top of our heads.

And we feel so relaxed,

So blessed,

So peaceful.

We take just a moment here to relax,

Relax,

Relax.

Keep breathing.

If your thoughts wander away,

Just gently bring them back.

There's nowhere to go and there's nothing to do.

Just this.

And we slowly begin to come back from our deep state of relaxation,

Knowing that we can always come back to this.

Start to become aware of the placement of your body in the cushion or the chair,

Feeling the heaviness of your body as it's resting so deeply.

And then feel the air above your body,

The air in the room,

Feel the movement of the air across your skin.

And give yourself a few deeper breaths,

Beginning to wake up the body,

Maybe wiggling fingers and toes,

Maybe stretching just a little bit.

The sound of the bell brings me back.

My mind is calm.

My body is relaxed and I am at peace.

Let the smaller movements lead to bigger movements and the slower breaths lead to deeper breaths.

As we come back into our conscious minds and bodies,

Knowing that because you've done this practice today,

You've let go of some tensions and stress and you felt the power of your higher power.

You experienced it deeply and fully.

As you're ready,

You can slowly open your eyes.

At first with a downward gaze.

And then when you're fully ready to reengage with the busyness of the world around you,

You can open your eyes all the way.

It was my pleasure to guide you today.

My wish for you is the same as always.

May you be well.

May you be happy.

May you be free from suffering.

And may you know peace.

Namaste.

Reviews

Very relaxing! Wondering where the track for part 1 is, as I would love to practice that one as well!

Love the White Light visualization and relaxation guidance! Excellent piece

Oh my! Robyn, that was beautiful. What a lovely way to start the day. Beautiful connection. Thank you 💙🙏

Excellent so relaxing, stopping the washing machine brain.

Loved it
I would love more recovery stuff meditations

Thank you truly for this body scan which connects us directly to our HP. Sometimes it can feel like our HP is far from us and intangible, but this meditation shows us a way to find this power through your clear instruction and peaceful manner.

Thank you, bringing together the second step, and the body meditation helped me integrate the healing

Beautiful, calming, serene, needed. I am grateful to have found this meditation. Thank you!

Thank you so much this was a lovely way to start the morning and especially the reminder that I have a second step.

So relaxing, thank you.

Namaste.
Beautiful to be aware of my higher power, God. Thank you for deeply relaxing us.
Peace, Love n Cheer!

So very peaceful and calming thank you

Really beautiful guided body scan meditation. Feeling so much more peace to start my day. Thank you. It's truly beautiful.

Very nice- thanks!

Absolute bliss. So pleased to discover this transformative meditation. Can't speak of it highly enough. ♥️💕❤️ With metta to all ☮️🙏🏻

Be calm, be peace, be relaxed and be well in the moment...

so glad i discovered this recovery meditation! I already used the 11-minute version, but wished it lasted longer. Really like the light visualization and love your quiet an peaceful voice ♥️ thank you 🙏

Loved it thank you!

Simplicity. Namaste.

I listen to you almost every morning and I cannot begin to express how you have helped me in my journey of relaxation and healing! Thank you so much!