Quick Guided Meditation & Visualization

This quick guided meditation and visualization takes the listener on a journey through the body, specifically the spine, visualizing oneself on an elevator. Through body scan techniques, astral travel and yogic methods the listener will take a journey through the self to the self.

Transcript

Just take a few moments to get comfortable.

Settle into your nest.

Puff up your blankets,

Your pillows.

Make sure you are supported.

And then once you've found a comfortable seat,

Making sure there is no tension or stress around your hips.

Take a big inhale to lengthen out the spine.

And then take an exhale to just settle in to your seat.

And if you're comfortable in doing so,

Close down the eyes.

Tune inwards.

Feel your breath moving your body.

Feel your breath travel all the way from the top of your head down to the base of your spine and back again.

And like your breath is on an elevator,

Going up with each inhale,

Going down with each exhale.

Your breath lasts 33 floors,

Moving through each vertebrae of the spine.

And then you have the option to keep going to the penthouse,

Leading you all the way up into your brilliant mind.

Notice if the elevator pauses along the way on any floor.

Wherever the elevator needs to take a stop,

Assess that floor.

Check in.

Make sure the surroundings are comfortable.

There is no stress or tension on that floor.

Bring the entire floor to peace to the best of your ability.

Then get back on the elevator and continue your ride.

Let the exhale open up the doors to each floor that you need to stop at.

And then take as many breaths as you need to to find the peace,

To create the peace on that floor.

And then when you get back in,

It's an inhale and an exhale.

You press your button and then carry on your way.

If you happen to get off at the penthouse and stay there a little while,

See if you can swirl the breath around the entire penthouse,

All the way physically from the jaw line to the top of the skull.

So this is your penthouse.

This is where the cervical spine ends and where the penthouse begins.

We have so many nerve endings,

So many viewpoints in this penthouse.

Let yourself scan the whole perimeter.

Again,

Looking for any tension and stress,

Any discomfort in this space.

Walk around it,

Fluff up the pillows.

Add some of your energy to the space.

Do your best to bring balance,

To release,

To make space.

Imagine these elevator rides and clean sweeps of the floor are preparing you to welcome a guest to that space.

You can only welcome the guests if the space is clean,

Clear,

And ready to receive them.

So take as many stops along the way as you need to.

Prepare your space.

And if you haven't already,

Make sure to take an elevator ride down to around the center of the torso and around the chest and the heart space.

Maybe this is the maintenance floor.

Checking on each lung to make sure the air that is purified through the body is clean and clear.

Making sure there's no dust and debris going through your ventilation system,

Infecting any other floor.

Purify the space.

Maybe taking full breaths in,

Counting to four,

And then seeing if you can take long breaths out,

Counting to six or even eight.

Make sure you survey both lungs,

Checking on the air quality,

Using the portal of your heart as the hallway in between each lung.

Passing through your love center,

The place that keeps this whole entire structure alive,

Keeps it standing,

Keeps it upright.

Once you've cleared both lungs,

Come to the center of your chest.

Imagine you are standing immediately behind your breastbone,

Right at the middle of your body.

Although this is a wall in the interior landscape,

It's a protective load-bearing wall,

So it's necessary for your structure to remain upright.

The beautiful part is that you also have a wall on the other side,

And that being the vertebral column in your spine.

I want you to imagine right now that as you lift your arms out and bring them level with your shoulders,

Physically here in this space,

Turn the palms to face outward,

And then imagine as you stand here in the center of your chest that you can put one hand against the back of your sternum and the other hand against the back of your spine,

Completely supporting yourself here.

Feeling the energy traveling up and down each bony structure,

Infusing your energy into your whole space,

From your penthouse down to the basement.

Feel yourself holding up yourself physically,

Energetically,

Emotionally,

Spiritually,

Mentally.

Notice here that the only person holding yourself up is you.

This is all you need.

Continue to hold yourself up here,

Pressing your hands in opposite directions.

And here in the physical realm,

Our arms and our hands are extensions of our heart.

In the energetic realm,

Here we stand right at the center of our being in the heart chakra,

In the heart space,

In the upper thoracic spine,

Holding up the wall of the heart.

Breathe your energy here.

Even if you're feeling physically a little bit more fatigued in the arms and in the shoulders here,

Maintain your focus and awareness of holding yourself up,

Reminding yourself that you can do hard things.

Take five more breaths here.

At the end of your fifth exhale,

Take those hands and place them on the front of the body,

Right at the chest.

Whatever hand fell on top,

I invite you to extend it back out,

Right?

Turn the thumb to face down and now take the back of your hands as high up to the back of your heart as you can.

So now we physically feel ourselves holding up this structure at the sternum and at the back of the thoracic spine.

Right in the center of this space lies our heart,

The mechanical room of your structure.

Without balance in this space,

The structure will cease to exist and optimally function.

What can you clear here mentally or emotionally?

What are you holding onto that perhaps may not be yours?

What can you release?

Whatever comes up for you,

Welcome it,

Embrace it.

You've already felt it.

Now you can heal it and let it go.

Watch your hands place in.

Continuing to nourish this space,

Cleanse and clear.

Grab your hands and place your palms face up onto the knees.

Let's take a breath all the way from the basement,

From the bottom floor where the pool is.

Let's take a breath.

Take the elevator ride all the way up to the penthouse.

This time imagine that your penthouse has an elevator all the way up to the top of the skull and then imagine those cables that brought you up here are now moving out of your structure and around your whole being down into the earth to then re-enter up through the legs and then into the basement,

Into the base of the spine.

Elevator naturally comes back down with the breath,

Not carrying any occupants,

Seeing light on its way down.

And as you inhale,

You board the elevator once again,

Take it all the way up to the penthouse,

Follow the cables and the structure out of your physical vessel down the side of the building to re-enter into the earth at the very structure,

The very base of your structure up through the legs,

Up into the base of the spine,

Boarding your elevator once again,

Doing this three more times all on your own.

Any stops that you have to make along the way,

Gather the occupants,

Gather the energy.

You are protected.

You are safe here.

And then once you get to the top and the elevator doors open,

Release all the occupants,

Let them go out of the body.

You continue to follow the cable structure down all the way into the earth to re-enter at the feet,

To come up through the legs and then board the elevator once again,

Again,

Releasing any occupants and the energies along the way.

Clearing the space,

Clearing the vessel one last time,

Very consciously,

Very intentionally.

Good.

And then the next time you come up through to the basement,

Board the elevator,

We're going to stop seven times along the way.

So we're going to push the first floor here coming up to the root chakra.

This is the foundation of your structure.

This is what carries you through the world physically,

What keeps you upright and grounded to the earth.

Give gratitude to this space.

Thank it for serving you,

For holding you up.

Moving up to the second floor,

Feeling gold and energy.

This is where the pool is.

Imagine the most custom indoor pool,

Maybe it's an indoor-outdoor pool that your mind can conjure up.

Ignite your imagination.

What does this pool look like?

Are there plants?

Are there any animals?

Color is the water.

What color is the stone in the water?

How many stairs are in your pool?

How big are your stairs?

Do they span the width of the pool or do they come from a corner or the center or side of the pool?

What surrounds your pool?

Imagine something lush,

Something that provides you pleasure,

Visually and energetically.

I want you to walk down the stairs of your pool and then plunge into the water,

Swimming underwater all the way to the deep end and then coming back up,

Placing your hands on the edge to pull you out of the water and sit down on the edge of the pool with your feet still in the water,

Looking back at the length you just swam,

Acknowledging your accomplishments and all that you've done and all that you are doing,

Giving yourself a moment to pause.

Send gratitude to this space for allowing you to be creative,

To birth new ideas into this world and to share your gifts,

Moving up to the third floor,

Coming into the outdoor patio space,

Halfway up your structure,

The golden sun,

The yellow sun shining brightly down on you,

Providing you with sun codes,

With magic,

With the secrets of your soul,

Awakening an energy within you.

What does this outdoor patio space look like for you?

What are your views like from here?

What can your mind and imagination conjure up?

Let it come to life.

And then take a moment to stand in the center of your outdoor patio space.

Look around you,

360 degrees,

Take in the views.

Know that you built this.

This is something to be proud of.

You built this structure.

Turn the corners of your mouth up,

Let a smile wash over the face and inspire your entire structure to feel joy,

To feel accomplishment,

Knowing that the follow through on your vision brought such beauty.

Beautiful.

Coming back into the elevator,

Making your way up to the fourth floor.

We've been here before.

Walk to the center of the hallway and then slightly to the left so that maybe we can actually hear the beat of the heart of this whole structure behind the walls,

Like a subtle drum beat.

Keeping the whole system of this structure aligned,

Full of love,

Vibrant.

You want to care and nurture for every floor within this building.

You want to.

This is a deep desire for you to maintain and care for this structure,

This building.

Feel the love.

Send gratitude to this whole space from the penthouse all the way down to the footings into the earth.

Send gratitude,

Send gratitude.

And then come back in to your elevator,

Making it up to the fifth floor.

Here we have 360 degree windows.

We can see a lot from up here.

And we are at a merging point from where the maintenance floor and the upper lookout deck are above and below you.

Here in this 360 degree view,

We are able to share this experience with others through our own lens,

From our own lived experiences through building this structure to be what it is today.

When you speak from the place of I,

You are never wrong because it is your experience that you are speaking from.

You're not trying to live someone else's or be someone else's.

You are simply speaking from what you know,

What you live,

What you experience.

Take in the views and then get back into the elevator,

Making your way up to the sixth floor.

You're almost at the highest point of the structure,

But here you have incredible views.

Again 365 degrees,

You have views for days.

What do you see?

What is in the landscape?

What is at the horizon?

What color is the sky?

And just like you can conjure up this view right now,

You can conjure up the view that is your lived experience,

Your life.

You are the architect.

This higher vision,

This intuitive guidance is always here for you if you just allow yourself to come up to this floor a little more often,

To soak up the views,

To receive the wisdom that this space offers you.

Beautiful.

Getting back onto your elevator,

Coming up to the seventh floor,

The penthouse,

Making it up to the rooftop patio.

Inside of your building structure,

Here you are on your rooftop.

What is here for you?

This is your greatest connection with the elements,

The highest point of your structure,

The closest to the sky,

To source,

And to the stars.

What's in this space for you?

What wisdom and knowledge can you gather to bring home?

Once you've gathered all of the wisdom and knowledge,

Come to sit in the very center of your rooftop patio.

Take a few breaths to just relish in the beauty of your structure,

Completely unique,

Completely yours.

You are the only one responsible for making it into what it is right now.

The touch,

Beauty,

And power,

And grace you hold,

Bring that energy into your heart here.

And then as we begin to wrap up our visualization,

Take five breaths in and out of the nose,

Bringing you back into the present moment,

Gathering all of your visions,

All of your feelings,

Your experiences,

Your emotions.

Begin to add some movement back to your body,

Wiggle through your hands,

Roll out through the shoulders,

Move the spine.

And then with your chin here,

I invite you to trace your name in the ether,

In the space around you,

Cursive writing,

Handwriting,

Write your full name,

However long your first name is,

However long your middle name is.

And then once you've written your entire name,

Take an inhale,

Reach the arms all the way up to the sky.

Open the eyes,

Look to the hands,

And then exhale,

Draw all this energy into your heart,

Following the hands down until they reach your chest,

Looking around you,

Acknowledging your surroundings,

Sending yourself in this space gratitude.

I send you gratitude for being here and sharing this space with me.

Thank you for allowing me to guide you through your practice.

Be well,

Go in peace.

Namaste.