In today's meditation practice,
I wanted to offer a visualization to help overcome and let go of any anger and frustration.
My name is Karen and I just wanted to thank you so much for joining me today as I lead you through this practice.
And no matter how you are feeling in this moment,
Whether you are angry or really frustrated,
I just want you to close your eyes and focus on your breath.
Starting to allow your inhales to become a little bit deeper and your exhales to become a little bit longer.
Just breathing in and out of the nose,
This conscious breath.
Breathing in a little bit more oxygen than you normally would.
And on the exhale,
Allowing it to be smooth and long.
Just taking one more deep round of beautiful breath here.
And on your next exhale,
Just for a moment,
Let's let go of the storyline of whatever has caused this feeling of anger to arise in you.
Just take your attention into your body.
Just reconnecting to the breath as it finds its natural rhythm,
Its natural pace.
Just continuing to breathe in through the nose and breathe out through the nose.
I would like you to imagine that you are sitting in warm sunlight,
Sunshine,
And this gentle warmth is helping to thaw out your body.
Continuing to imagine this beautiful stream of sunlight pouring down all over your body from right above your head.
And as it flows down into your body,
It is helping to just melt away any feelings of anger,
Frustration,
And tension.
Melting away any areas of discomfort.
Using this space to just let go of whatever storyline exists around the anger,
Around any frustration that you are feeling.
And just watching as the body slowly begins to fill with this liquid sunshine.
Starting all the way down at the soles of the feet and your toes.
Just filling with this warmth.
Filling with this beautiful light.
Watching it as it slowly and gently starts to move up into the legs.
Filling up the legs and just melting away any tension that it comes across.
Allowing the body to feel at ease.
This beautiful sunlight slowly filling the lower half of your body.
Taking its way into your hips and softening everything as it travels up.
Feeling the warmth fill your chest,
Fill your heart space.
Just melting away all that anger,
All that frustration.
The body relaxing and feeling at ease.
The sunlight climbing up into the throat and into your face.
Forming your cheeks,
Your ears,
Softening the forehead.
Going all the way up to the top of the head,
All the muscles just softening here.
The whole body warm,
The whole body filled with this beautiful bright sunlight.
And you are radiating this light.
Sitting here in this space.
This warm light radiating from your body,
Reaching out into the space around you.
Warming the room that you are in.
This beautiful light reaching out to the walls,
The windows,
The door.
This beautiful light that has become you.
That has made a home within you.
The body continuing to breathe in this space.
Breathing in this beautiful light.
The breath just becoming soft.
Flowing in and flowing out.
Like an essence.
And in this moment everything is just effortless.
As you breathe and as you shine in this space.
Keeping your eyes still closed.
Just coming back to your physical body.
Just feeling the weight and the space of your body here.
Feeling any clothing or fabric that's touching your skin.
Feeling the air around you.
And with your eyes still closed,
Just noticing how you feel.
Still radiating this beautiful light and still breathing in this space.
Together let's take a final round of breath.
Let's breathe in as deep as we can through the nose.
Coming to the top of the breath and then taking a little bit more.
And this time now open up your mouth and just exhale.
Sigh releasing any little bit of tension that's still hanging on.
Gently opening up your eyes.
And just taking a moment to thank yourself for making this time.
For taking this pause.
For connecting into the present moment.
And I thank you so much for joining me.
For allowing me to be a part of your journey.
And thank you so much for being a part of mine.
Until next time,
May you be happy.
May you be healthy.
And may you always be safe.
