Feel Lighter + Relaxed

This guided meditation is perfect to kick off your workweek. Together, we will practice grounding techniques and a body scan meditation to get you out of your mind and into your body and heart space. From there, you will tap into what you're grateful for and set your intention for your week ahead so you can be the best person you can be.

Transcript

So when you're ready I'd like you just to close your eyes and just start by breathing gently in and out through your nose if possible. Just finding a comfortable seated position or perhaps you're lying down and begin that gentle breathing in and out through your nose giving yourself full permission to relax here for just a few minutes. Starting to move down now from our mind space down into our heart and into our body. Just feeling that shift our minds work so hard for us and so often we're stuck up in our heads. This is a time to breathe and to tap into your heart space and for the next few minutes there's nowhere that you need to go and nothing that you need to do except be here in this moment following my words gently and just feel your shoulders relax down away from your ears and feel your spine tall as if you are a puppet on a string and just start to bring awareness and sensation to your skin and just notice the temperature of the air around you. Perhaps it's cool or warm. Perhaps you notice a gentle movement of the air or perhaps it's still. I'm not trying to change it in any way just starting to notice what your skin and the room temperature feels like. Bringing awareness now down to your feet and just wiggling your toes and for a moment I'd like you to imagine that you have roots on the bottom of your feet like a giant redwood tree or an oak tree and just notice those roots are traveling down through all the layers of the earth traveling as far deep into the earth as the tree is tall and now seeing those roots travel out wide grounding you into this present moment as you breathe and if your mind starts to wander not a problem that's what our minds do so just notice that and bring your attention back to your breath back to the sensation of those roots anchoring you into this present moment. Good. And now bringing your attention to your feet once again and just noticing noticing what your toes feel like in this moment drawing your attention now to the bottom of your feet your arches your heels not trying to change them in any way just bringing attention and awareness to how your feet are feeling today. Drawing your attention now up into your ankles your calves your knees just noticing what do they feel like today and if your mind wanders not a problem just bring it back to the attention on your knees noticing now your thighs and your quadriceps just feeling your attention now move up to your sits bones and your pelvis your hips just noticing and as you breathe see if you can bring that breath down into your hip area bringing your attention now to your stomach your organs your kidney your liver breathing just feeling them that sensation of flow all your blood vessels your digestion marveling at the incredulousness that our bodies are doing all of this work on their own supporting us and bringing us back to homeostasis as you continue to breathe perhaps you notice the gentle rise and fall of your belly and your chest noticing now your back your lower back middle back and your upper back your entire spine and as you continue to breathe see if you can imagine your breath traveling from the top of your spine down to the base of your spine just noticing the air and the sensations in your body bringing your attention now to your heart center your beautiful heart now imagine breathing in and out through your heart center as you draw attention now to your shoulders your upper arms your biceps your triceps noticing your elbows your forearms your hands and your fingertips just noticing perhaps you notice a bit of a tingling sensation in your fingers drawing your attention now back up your arms your shoulders your chest now noticing your neck drawing your attention up now around your jaw see if you can relax it just a little bit we hold so much tension in our jaw just allowing it to relax drawing attention now to your facial muscles all the tiny little muscles hundreds of them in your face just inviting them to relax just a little bit noticing your nose and your lips your eyes your forehead and see if you can smooth the lines on your forehead by relaxing your eyes back into the socket noticing the back of your head and the top of your head now bringing attention to your entire body just resting here in space as you gently breathe and again if your mind wanders not a problem just notice it and bring your attention back to the sensations in your body and in your breath as you bring attention now to your heart center imagine again that you're breathing in and out through your heart and as you do this as you feel grounded here in space I'd like you to bring to mind something that you feel really grateful for in your life and this could be a person perhaps a place or an experience a pet something in your life that brings you pure joy and just feeling a sense of gratitude here as you breathe imagining you're breathing that in through your heart center and bringing a sense of gratitude here for yourself for showing up for taking this time to ground and center yourself for your week ahead and as you're resting here in the piece of your true nature I'd like you to bring to mind what is your intention for this week ahead who is it that you need to be how do you need to show up to live your best life perhaps your intention is to be grounded perhaps it's to be inspired perhaps your intention is to be loving perhaps it's to be productive what is your truth and who do you need to be this week to live your best life as you hold that into your heart you can gently say to yourself I am grounded I am inspired I can do or have anything my heart desires as you breathe here gently for just a few more moments tapped in to your essence your light the piece of your true nature knowing that you can carry this feeling with you and it's available to you anytime you want all you've got to do is just tap in and allow the sensations to come forth taking three more deep breaths here on your own you and now as you start to bring awareness back into your body just gently wiggling your fingers and wiggling your toes bringing awareness back into your body and when you're ready you may open your eyes and return to the room

Reviews

I loved this! Stacy’s voice and choice of words are really calming and relaxing.

Such a refreshing meditation. It’s calming, and yet energizing to the mind. I’ll definitely come back to this one again! Thank you!