Hi,
My name is Sylvie and welcome to Refresh and Renew Meditation.
And we'll begin by finding ourselves in a seated position,
Taking some time to get comfortable in our seat,
Allowing our lower half to get heavy,
Allowing our spine to be nice and tall,
Yet soft and gentle.
Maybe inviting a slight tuck of your chin,
Softening of your face,
Taking a moment to arrive in our space.
And we'll begin by gradually lengthening our inhales and exhales,
Ideally in and out through the nose,
Taking a moment to intentionally lengthen our breath without straining or forcing.
Begin to visualize a ball of light or,
You know,
Begin to visualize a ball of light a ball of light at the base of your spine.
Maybe it has a certain color or a certain texture.
And on our inhale,
We will breathe up the length of our spine,
Allowing this ball of light to reach the crown of our head.
And on the exhale,
This ball of light will descend all the way down,
Kind of like an elevator to the base of our spine.
So taking your time,
Finding a visual that works for you.
And syncing it up with your breath,
Breathing up the length of the spine,
Smooth and steady on the inhale.
And on the exhale,
Allowing this ball to slowly descend from the crown of your head to the base of your spine.
And this will be our focus for the next 90 seconds.
So allow yourself to stick with what feels intuitive today.
And with any kind of tangents that may come up,
See if you can bring yourself gently to this focus.
Have another 30 seconds to go.
And continuing with this focus on our inhale,
We'll breathe up the length of our spine.
And once this ball of light reaches the crown of our head,
On our exhale,
I want us to visualize it pouring from the crown of our head to all 360 degrees of our body.
So allowing our exhale to take this light to waterfall and wash over our entire body.
This exhale will provide an opportunity to wash away,
Refresh,
Release anything that's ready to let go.
So on our inhale,
We take this light slowly up the length of our spine to the crown of our head.
And exhale,
We release,
Washing away,
Creating space,
Releasing what's no longer serving us at this moment.
If you have the time and space,
I invite you to continue this practice.
Thank you so much for your time.
And I hope you have the most wonderful,
Wonderful time.
And have a wonderful rest of your day.
