This is a rejuvenation meditation for when you need a quick recharge.
You can listen to this lying down or sitting comfortably in a way that you can completely let go.
Please close your eyes.
Start by taking a nice big breath in through the nose.
Hold it for a moment and then blow it out of your mouth like you're blowing a candle.
One more time,
Big breath in and blow it out of your mouth.
Last time,
Take your biggest breath in and then blow it out with all of the thoughts from the day.
Now close your lips,
Touch your tongue to the roof of your mouth and continue breathing only through your nose.
We're going to practice circular breathing which means your inhales flow directly into exhales and your exhales flow directly into inhales with no pause in between.
You can imagine a water wheel turning inside of your belly.
Every inhalation brings water from the bottom of the wheel up to the top and every exhalation brings water back down.
Visualize the wheel turning at an even pace and allow it to slow down even more.
Slow down to as slow as it can get while remaining comfortable and with your next breath,
With the next turn of the wheel,
Visualize it sending water,
Healing energy down into your thighs.
Notice the feeling of your thighs.
Notice any sensation that you may have in this part of your body.
As you breathe,
As the wheel turns,
You can visualize this rejuvenating energy allowing this part of your body to relax and release.
As you breathe,
This healing energy can absorb any discomfort,
Tension or fatigue from your thigh muscles.
And as you breathe gently and visualize this energy filling your thighs,
You may begin to feel more in your thighs.
You may begin to feel a gentle vibration as you pay attention.
This sensation is a sign that your cells are rejuvenating.
As you breathe gently,
As the wheel turns,
This vibration can begin to feel more and more pleasurable.
This vibration,
This tingling sensation,
Can allow you to relax more and more deeply.
Now allow this healing energy to spread lower into your body,
Into your lower legs,
Past your knees,
Into your calves and ankles.
Allow the wheel to turn and send this cleansing energy into your lower legs.
And notice how good it feels as you breathe gently and easily,
As the wheel turns effortlessly and sends rejuvenating energy into your lower legs,
Absorbing any fatigue from your calves,
Filling your lower legs with a healing energy.
And as you pay attention to this part of your body,
You may again feel a tingling sensation.
This is your cells relaxing as you continue to breathe gently and easily,
Noticing the sensation become more and more pleasurable.
Notice how this sensation allows you to relax more and more deeply.
And now allowing this healing energy to extend down into your feet.
You continue breathing gently and easily.
As the wheel continues to turn,
Sending this healing flowing energy down to your feet,
Your lower extremities.
You can notice the sensations in your feet.
You can visualize this healing flowing energy absorbing fatigue from your feet,
Absorbing the tension that it had when you were on them earlier in the day.
Allowing this healing,
Flowing,
Circulating energy to allow your feet to relax more deeply.
Allowing your entire lower body to release.
Continue breathing gently and easily,
Visualizing this turning wheel.
And allow yourself to notice your entire lower body,
From your belly down to the soles of your feet,
Noticing how with each and every breath you can visualize this healing energy circulating through your lower body.
And you may notice as you relax more and more deeply,
You may begin to feel more and more tingling sensation,
This vibrating feeling of your cells rejuvenating,
Resting as if you had a good night's sleep.
Visualize the wheel again turning with each gentle breath.
And now imagine this healing energy moving up from your belly,
Allowing it to fill your chest,
Allowing the muscles in your torso,
Your chest muscles,
Your back muscles,
And all of the organs inside of you to fill with this rejuvenating energy as the wheel inside of you turns with each and every breath.
And you can imagine this rejuvenating energy absorbing any fatigue from the muscles,
The tissues,
The organs in your torso.
As you continue to breathe,
The wheel turns,
Exchanging your fatigue for a rejuvenating feeling,
Exchanging any tension that was there from an enlivening feeling.
So as you visualize this healing energy filling your chest and torso,
You may notice this same tingling sensation,
This feeling of vibration in your upper body now.
Continuing to breathe gently and easily,
Visualize this wheel turning effortlessly and smoothly,
Filling your upper body with this rejuvenating energy and allowing it to rise up into your shoulders,
Across your shoulders,
Into your shoulder muscles,
And into your upper arms,
Allowing the muscles to relax more and more deeply as this rejuvenating energy enters your upper arms.
Continue breathing gently and easily,
Allowing this wheel to turn,
Allowing this healing energy to circulate all the way into your arms,
Now down into your lower arms,
Visualizing this healing energy filling your arms all the way through to your hands,
Allowing your hands to release any tension.
And as you continue to breathe,
As the wheel continues to turn,
You can visualize this energy circulating all the way through,
All the way to your hands,
Through individual fingers,
Absorbing any fatigue or tension,
Filling your hands,
Your fingers,
With rejuvenating energy,
With healing energy.
And as you allow this energy to fill your hands,
Again you may notice a fine vibration,
A tingling sensation in your hands as you breathe gently and easily,
And your hands fill with more of this healing sensation.
You may notice this pleasurable tingling increases.
You may notice that your entire arms feel this gentle,
Relaxed sensation as your breath circulates this healing energy through your arms.
And now allow your tension to rise up into your neck.
Visualize the healing energy flowing up into your neck as the wheel turns,
As your breath continues gently and easily in this circular fashion.
You can imagine this healing energy absorbing any tension from your neck.
You can imagine it cleansing your neck muscles of fatigue,
And instead filling it with a rejuvenating,
Healing feeling.
So as you focus on the sensations in your neck,
You may notice that you can feel a little bit more.
You can feel this fine vibration,
This tingling sensation,
And you may even notice you feel like you have more space in your neck,
Like whatever was holding on can let go.
As you continue to breathe,
Allowing the wheel to turn,
You can visualize the healing energy rise up into your head,
Can rise up into your jaw,
Noticing the joint where your jaw connects to your head,
Allowing the healing energy to enter this space,
Allowing it to let this part of your body relax as well,
Taking away any tension,
Absorbing any fatigue,
And filling it with this rejuvenating energy that is continuous,
That is unlimited,
As long as you continue breathing gently and easily,
Allowing this energy to relax your tongue,
Noticing the sensation in your tongue,
Noticing if your tongue wants to expand inside of your mouth,
To take it easy for a while.
With each and every breath,
More and more of this rejuvenating energy enters your head,
Allowing the muscles on the sides of your head to relax,
Allowing your brain to relax,
Allowing everything to slow down.
As you visualize this healing energy filling your brain,
Cleansing it of any fatigue-causing thoughts,
Cleansing it of any tension,
And continuing to breathe so that you have an unlimited supply of this rejuvenating energy that flows from your belly all the way to the crown of your head,
Filling your eyes,
Allowing your eyes to relax.
Notice the sensation of your eyes and around your eyes as you breathe gently and easily.
Can you allow more and more of this healing energy to fill your face,
To relax your face muscles,
To fill you with a rejuvenating energy,
The energy of a child,
Allowing free emotional expression within you so that nothing needs to be contracted or tense.
Continue to breathe gently and easily,
Visualizing this wheel.
Continuing to circulate healing energy outwards from your belly,
Downwards into your legs,
All the way to the soles of your feet,
And even into your toes,
Upwards from your belly,
Through your chest,
And out through your arms to your hands and fingertips,
And up through your neck,
All the way to the crown of your head.
Continuing to breathe and turn this wheel that has an unlimited supply of energy.
With each breath the wheel turns,
Circulating this energy through your body,
Rejuvenating each and every cell,
Cleansing them of fatigue and giving a healing,
Rejuvenating feeling instead.
And see if you can feel your entire body at once.
Can you allow your gentle attention to feel the entirety of your body,
Feel all the sensations at once?
With each breath more and more energy can circulate,
Which means you can feel more and more sensation,
This gentle tingling,
This feeling of vibration.
You can bring your attention to a part of your body that isn't feeling as much,
And you can visualize more of this healing energy circulating into this part of your body.
You can notice if this part of your body can relax and release even more.
Continue breathing gently and easily,
And allowing it to circulate through your entire body,
Breathing so that you can feel every cell from the soles of your feet to the crown of your head,
Noticing how good it feels to allow your body to heal itself,
Noticing how good it feels to rejuvenate,
Allowing the tingling sensation,
This feeling of rejuvenation,
To fill your entire body.
We're going to end this meditation in a moment,
But you can take as much time as you want to continue to relax and rejuvenate and visualize circulating this energy within your body.
If you'd like,
You can roll onto your side and take a nap.
Otherwise,
Take a moment to be still and enjoy this feeling inside of your body.
And as you go about the rest of your day today,
Remember that at any moment you can return to turning this water wheel,
To accessing your reserves of energy and rejuvenate your body.
