Sit or lay down in a comfortable position.
Close your eyes.
Feel yourself relax.
Feel the tension in the muscles releasing.
Feel the skin of your scalp relaxing.
Relax your jaw.
Relax your tongue.
Relax your eyebrows.
Relax your forehead.
Allow your shoulders to drop down.
Feel the tension from your forearms.
Allow your sit bones to sink into the earth grounding you.
Let go of all the unnecessary heaviness you carry.
Let it go.
Let it go.
Let it go.
Now bring awareness to your breath.
As you take deep breaths,
The energy starts flowing down into your body,
From the head down to your toes and back into the universe.
Feel with every breath more and more energy cascading down through your head,
Your shoulders,
Down to your chest,
Down through the stomach,
Calming and soothing.
As you find yourself more and more relaxed,
Allow your breathing to become deeper and deeper until you feel at one with the rhythm of the universe.
Observe your chest rise and fall as you hear my voice softly in the background of your mind.
Today's object of meditation is the spider.
Do not be afraid.
Admire and observe its beauty with your mind and heart.
The spider is an expression of life.
The spider has the ability to be invisible in plain sight.
The spider represents patience.
The spider connects us with the inner world.
Its web,
A proof of divine connection.
Choose your favorite spider and embrace its essence.
Imagine its color.
Maybe it is green,
Red with black spots or blue.
Select any color of your choice.
With your full attention,
Focus on the spider,
On its tiny frame,
Delicate legs and bright colors.
Allow any thoughts that distract you to pass by.
Bring your focus back to the colorful spider.
For the next 10 minutes,
Focus on the spider,
Focus on the spider,
Focus on the colorful spider.
It is all there is.
It is all there is.
It is all there is.
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Spider spider is slowly walking away is slowly walking away the spider is fading the spider is fading its colours disappearing its colours disappearing its colours disappearing bring your awareness back to your breath continue to breath at your own pace allowing each breath to come and go as it may like waves in the ocean become a silent observer as the air flows effortlessly through your weightless body notice your lungs slowly fill with air when you breath in and deflate when you breath out without any conscious effort to change your breathing notice how your chest is rising and falling in complete harmony as you inhale and exhale prana flows through every cell of your body.
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Bring awareness back to your body remain with your eyes closed slowly move the toes of your left foot slowly move the toes of your right foot move both your feet open your left hand as much as you can feel each and every one of your fingers stretch open your right hand as much as you can feel each and every one of your fingers stretch lengthen your spine move your shoulders up and down close both your hands and rotate your wrists and your hips from side to side in slow motion move your neck up and down remain with your eyes closed place your hands together in the center of your chest on the heart chakra anahata rub your hands together place your hands over your closed eyes open your eyes to the darkness with your hands together in unity place them on the heart chakra anahata and gently bow your head gratitude for joining this guided meditation.
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