Very welcome and I want you just to you can put the phones down by your side make sure your notifications are off and you can still listen to me but you don't really need to see me so don't worry about that and we're going to go into this beautiful gentle meditation I'll give you little cues throughout for your own space and time and at the end I'll give you a few minutes silence and I'll call you back but for some of you you may like to stay in that space and maybe you're lying on your bed or sitting on a chair quietly somewhere giving yourself some space so wherever you are just allow yourself that space now as I bring you into this beautiful meditation so everyone closing your eyes now so relaxing slowly now into your space allow your body to become comfortable allowing it to rest feel the body as it slows down and just allow yourself a few moments to give your full attention to your body so so as you notice your body and how it feels your mind may be going all over the place so for a moment just allow yourself to notice the many thoughts flowing in and out and I'd like you to catch a thought right now what is it is it important or is it just some random thought that you were unaware of until you focused on it just stay with this thought for a moment so and now we take our focus off the mind and bring our attention to our breathing slowly breathing in through the nose all the way down into the stomach and then up holding for a moment and breathing out fully through the mouth so and each time you breathe out you are letting go of any constraints in the mind and the body just let go and breathe deeply and slowly don't force the breath in any way just allow it to be deep and slow okay And starting at our toes,
We bring our focus and attention to each body part as it's mentioned.
And we release any tension from this area.
So letting all tension go from your toes,
From the left foot.
Now the whole foot.
The ankle.
The lower leg.
The knee.
Your thigh.
Your left hip.
The left side of your upper body.
The left hand.
The left arm.
Elbow.
Upper arm and left shoulder.
The left side of the neck.
The left side of your face.
Ear.
Head.
Moving over to the right side of your head.
Your ear.
The right side of your face.
The right side of your neck.
The right shoulder.
The upper arm.
Elbow.
Lower arm.
Wrist and right hand.
The right side of your upper body.
The right hip.
Thigh.
Knee.
Lower leg.
Ankle.
The toes of the right foot.
And the whole of the right foot.
The whole front of your body.
The back of your body.
The whole body just letting go.
And going deeper and deeper into relaxation.
Just relax.
Breathe easy.
And let go.
And now we will go on a journey within.
Deep within where we feel either safe or trapped depending on what is going on for each of us right now.
As we travel inwards.
We go to a place that feels safe and comfortable for us.
But just allow yourself to let this place appear in your mind.
Don't force it or try to make it appear.
Just let it come into your inner vision naturally.
When you see it look deeper.
How do you feel in this place?
What do you sense here?
Take a few moments silently now.
To look around this place.
And how you feel within it.
And let go.
And let go.
And let go.
And let go.
There is a reason that this place has come into your inner vision.
This place represents how you feel about yourself.
So how would you describe this place to yourself?
Just let the words come into your mind silently.
Without judgement.
And let go.
And let go.
And let go.
This place also represents how you believe others see you.
So as an outsider looking in,
How would you describe this place to another person?
Just let it silently and objectively for a moment.
Let go.
And let go.
And let go.
And let go.
And let go.
And let go.
If the words are not very positive.
Just ask yourself quietly in your mind and from your heart.
What one change could you make in this place?
Let it be described better.
And let go.
And let go.
And now I would like you to wipe that image from your mind,
Whether it was positive or negative.
And ask a picture to form in your heart.
This picture is very small at the moment.
It may be just like a tiny dot.
But the more you focus on this dot,
A dot of light.
It grows bigger and brighter.
And soon you will be able to see it in your mind's eye.
Focus on that dot of light within your heart.
Becoming brighter.
You may see colors and shapes forming.
And notice how you feel on seeing this new image within your heart and mind.
This is a place where everything is peaceful and full of light and positive energy.
Relax silently into this space.
Allow yourself to float within this energy.
And I will call you back in a few moments.
And now I would like you to wipe that image from your mind.
This picture is very small at the moment.
It may be just like a tiny dot.
But the more you focus on this dot of light within your heart.
And notice how you feel on seeing this new image within your heart.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And I will call you back in a few moments.
And breathe this beautiful place created in your heart.
And breathe this beautiful place created in your heart.
And breathe this beautiful place created in your heart.
And radiate out into your energy glowing all around you.
And everyone you come into contact with will also feel and benefit from this light and energy.
And you can send this energy from your heart with intention to all your family and friends,
Your communities,
Your country and the whole planet.
And you can send this energy from your heart with intention to all your family and friends,
Your country and the whole planet.
Place your right hand on your heart.
Feel the warmth.
Feel the love.
And feel gratitude from my heart to yours.
And gratitude on behalf of our beautiful universe for coming together and creating this light and color in loving energy for ourselves and all others.
And I will call you back in a few moments.
I'm taking a deep breath in now everyone.
Breathing out,
Gently wiggling the fingers or toes.
Letting the body know you will be coming back to awareness.
Another deep breath in.
Breathing out a big sigh of relief.
Breathing in through the nose once again.
And on the out-breath,
Opening the eyes,
Fully aware,
Present,
Replenished and revitalized.
And coming back to the space.
And I thank you all for joining me in this beautiful meditation tonight.
I would love to hear your thoughts,
Where your inner journey brought you.
And to reflect on the place that you visited and as you stood back as an outside observer,
What it felt like or looked like to you.
And again,
Not to judge it,
But to know that one small change can create such a difference within your mind and within your life.
Thank you all everybody and blessings to you tonight and always.
