Welcome,
Beloved,
To this guided meditation for deep relaxation and internal power cultivation.
This meditation is designed to retrain your body and nervous system on how to fully relax,
Allowing you to experience deep rest while staying completely alert.
As we move through each part of the body,
You will consciously release tension with each exhale,
Using an audible sigh,
Inviting in ease and presence.
Once your body is fully relaxed,
We will connect to your internal power center,
Your heart if you are a woman,
And your genitals if you are a man.
From this place of deep relaxation and inner power,
You will tune into your highest excitement and inspiration for what to move toward after this meditation.
Find a comfortable position,
Laying down.
Use pillows and blanket to make yourself as comfortable as possible.
Maybe placing a pillow underneath your knees for extra support and putting that blanket over your body.
Close your eyes and take a deep breath in and exhale,
Letting go of any tension.
Feel your body laying on the bed or the floor and really notice the points of contact between your body and the surface that is holding you.
Feel the heaviness of your body being supported by the floor.
Now bring your awareness to your feet.
Feel them soften as you breathe out,
Relaxing your toes,
Relaxing the balls of the feet,
The middle of the feet and the heels.
Feel your feet being completely relaxed.
Remember to use your voice and sound every time you exhale.
Beautiful.
Now move your attention to your ankles and lower legs.
With each breath out,
Feel them becoming heavier,
Sinking into relaxation.
Relaxing your calves and your shins.
Relaxing.
Now bring your awareness to your knees and your thighs.
As you exhale,
Release any tension stored here.
Relaxing your quads.
Relaxing the front part of your upper legs and the back part.
Beautiful.
Let's move up to your hips and your pelvis and feel them relaxing,
Melting with each breath out.
Notice if you are holding tension in your pelvis,
In your anus and relax that part.
Often times we tense those parts because we hold our power back so choose to consciously relax your genitals and the area around your hips.
Melting with each breath out.
Beautiful.
Now move your focus up to your lower back and abdomen.
Once again,
Notice if you are holding any tension there.
Are you holding back your power?
Making yourself small?
Choose to relax this holding,
Inviting life force easily and effortlessly.
Inhaling deeply and exhaling,
Making any sounds,
Using our voice to support this relaxation.
Allowing these areas to soften and expand.
Allowing your lower back and abdomen to be completely relaxed.
Now bring your attention to your chest and upper back.
With each breath,
Feel your heart space open as your muscles unwind.
As your upper back relaxes with each exhale,
Notice any tension that you may be holding in your chest area and upper back and exhale that tension out.
And give yourself permission to relax this area often closed for so many of us.
It is safe to have our heart open,
It is safe to have our heart be fully relaxed.
Moving up to our shoulders,
In this area of our body where we hold so much tension,
So much stress,
Let's now choose to consciously relax our shoulders,
Our arms and hands.
Let them feel heavy and at ease.
Your shoulders,
Arms and hands are completely relaxed.
Keep exhaling that tension,
Giving yourself permission to be relaxed,
To be at ease,
To be grounded and held by the surface beneath you.
Beautiful.
Let's now move your awareness to your neck and jaw.
Soften and release any tightness as you exhale with sound.
Allow yourself to use your own voice,
Your own power,
Your own sound to release any tension that has built up in your jaw and neck.
Notice how good it feels to simply lay here and breathe,
Consciously relaxing,
Consciously letting go of all tension.
Beautiful.
And finally bring all of your focus and awareness to your face,
Your forehead,
The space around your eyes,
The top of your head and even your hair.
Let every small muscle relax,
Melting all of the masks,
All of the roles,
All of the characters that we like to play in our everyday life.
Just letting them melt away,
Leaving your natural beauty and radiance behind.
Your natural beauty shines through.
Beautiful.
Now,
Feel your entire body being completely and deeply relaxed.
Feel how good it feels to have a relaxed body.
Breathe into the stillness,
Feeling held and safe in this deep state of rest.
Now shift your awareness to your power center or positive pole.
If you have a female body,
Bring your attention to your heart,
The center of your love and radiance.
If you have a male body,
Focus on your genitals,
The source of your vitality and creative energy.
Breathe into this area.
With each inhale,
Feel warmth and energy gathering there.
With each exhale,
Allow it to expand,
Filling you with a deep sense of power and presence.
Stay here,
Simply breathing and feeling,
Allowing this space to awaken and radiate from within you.
From this place of deep relaxation and connection,
Ask your body,
What is my highest excitement to move toward after this meditation?
Remain open,
No need to force an answer,
Simply allow your body's wisdom to reveal itself to you.
Take a few moments to receive whatever comes,
Whether it is a word,
An image,
A feeling or a deep knowing.
Trust what arises.
What is my highest excitement to move toward after this meditation?
As we come to the end of this meditation,
Bring awareness back to your breath.
Wiggle your fingers and toes,
Gently bringing movement back into your body.
When you are ready,
Open your eyes,
Have a look at your surroundings,
Noticing where you are.
May you carry this deep relaxation and inner power with you into the rest of your day or night.
You act on this highest excitement with trust,
Peace,
Clarity and ease.
Thank you for taking this time to nourish your body,
Mind and spirit.
I am your host,
Sasha Nova and until I see you next time,
Blessings.
