Hello.
Welcome to your guided meditation with me,
Tara.
This meditation will be for easing your mind,
Relaxing your body,
And letting go of any stress or anxiety that you might be holding onto.
When you're ready,
Find a comfortable seat,
Sitting upright,
Making sure that your hips are elevated off the ground.
You can do this by sitting on a cushion or a block or a folded up blanket.
Make sure to get nice and comfortable,
Keeping your legs cross-legged or sitting on your shins.
Place your hands on your thighs,
Letting the palms down,
Resting gently.
As they rest here,
Feel the weight sinking into your legs.
Notice how it feels to have your hands resting on your thighs.
Notice any heat,
An exchange of energy with one body part touching the other.
Soften your eyelids,
Allowing them to close or maybe keeping them open,
Slightly gazing at the ground in front of you.
Now,
Making sure that the muscles around your eyes are relaxed,
Your temples,
Your cheeks,
Your mouth,
And your chin.
Imagine there's a golden thread attached to the crown of your head and it's extending all the way up to the sky.
As it extends up to the sky,
It allows your body to suspend in space in this position,
Allowing you to let go,
Allowing you to just be in this place.
As the crown of the head lengthens up towards the sky,
Tuck your chin in slightly to add a lengthening to the back of your neck.
Now see if you can press the back of your skull gently in space.
When you do this,
You bring your shoulders over your hips.
Now see if you can relax your shoulders,
Finding a lengthening in the sides of your neck.
And as they drop down your back,
See if you can find a slight broadening of your chest as you feel your heart opening outwards.
As you begin to feel your heart opening,
Notice this gentle expansion of energy.
Notice if anything comes up,
Any thoughts or feelings,
Tenderness,
Vulnerability.
See if you can let these just be.
Allow your body and mind to simply hold this space.
Now make sure your ribs and belly are soft,
Letting go of any effort here.
Now feel your hips and pelvis on the ground beneath you,
And feel your legs swaying towards the earth as if they were forming roots all the way down,
Helping to stabilize your body in this upright position.
And as you visualize these roots,
Know that you are safe here.
Know that you can feel and think in your body and mind without judgment,
Without attachment.
You are right now just allowing yourself to be.
And from this rooting,
Feel that extension again through your spine,
Imagining each vertebrae stacked on top of one another,
All the way from the low back,
To the mid back,
To the upper back and neck.
And up through the crown of the head,
Suspended by that golden thread.
You are relaxed in this position.
You are safe in this position.
And you are capable of experiencing this life with peace and happiness and joy.
At the bottom of your next exhale,
Take a deep breath in through your nose,
Feeling your torso expanding with breath,
With life,
With air,
With energy,
Gently lifting up and out of the waist.
And slowly exhale out the air,
Letting go of any tension,
Any pressure,
Letting go of any negativity.
Take another deep breath in through your nose,
Filling your whole body up and feeling that expansion all around your ribs,
Your chest,
Your shoulders.
And exhale slowly,
Feeling this gentle release,
Knowing it's okay to let go.
It's okay to be here right now.
You are safe to feel and experience anything that comes up in your lifetime.
Take another deep breath in,
Feeling that expansion of breath,
Of life,
Of energy,
All throughout your whole body,
All the way down to your toes and your fingertips.
And slowly exhale out.
Now come back to a natural breath.
Draw your awareness on the gentle inhales and exhales,
Finding length through your spine,
Finding relaxation in your shoulders,
Finding an openness in your heart,
Finding soft muscles in the face and the ribs and the belly.
And continue to breathe.
Continue to notice your breath.
And as a thought comes up in your mind,
See where it relates to.
Does it make you feel anxious or maybe happy,
Excited or joyful?
Just notice what feeling comes up.
And as you begin to notice,
You may find yourself attaching.
Using your breath,
Breathe into that attachment to the thought,
Sending it space.
And exhaling,
Visualizing the thought melting away,
Whether it feels good or bad.
See if you can let it go.
And continue to do this with each thought that comes up,
Noticing the grip your mind places on it and seeing if you can loosen the grip through your breath.
Thoughts become a mirror of what we think is real.
And our attachments can turn our thoughts into our reality.
See if you can,
For right now,
Just loosen those attachments.
Give yourself,
Give your body and mind and heart the space that you deserve and need.
The clarity,
The clearing of anything that's left over from the past or anything from the future.
Just let your mind wash away in this stillness as you work towards finding peace.
Notice if you found any tension in your body and see if you can relax your body parts,
Keeping the extension in your spine.
And the softness in your limbs.
At the bottom of your next exhale,
Take a deep inhale once again,
Feeling that expansion.
And slowly exhale,
Letting everything go.
Take another deep breath in.
And once again,
As you exhale,
Just let it go.
Relaxing into this here and now a little more.
And take one more deep inhale.
And slowly exhale.
Find a natural breath.
And take a moment to send a little loving energy towards your own heart.
Sending yourself anything that you need right now.
Now extend that same energy out to the world and to all beings.
Plants,
Animals and people.
Sending everything a little love.
Thank you so much for practicing with me and I hope you have a beautiful rest of your day.
