Please find yourself a comfortable place where you can sit or lie down now for the next 10 minutes or so.
Turn off your phone.
Dim the lights.
This is your time.
A time for total relaxation and inner stillness.
Take a moment to make sure that you're warm enough and that you're seated or that you're lying down comfortably.
You can rest your hands loosely in your lap.
Now gently close your eyes and let's begin.
Take a long,
Slow,
Deep breath in through your nose and then slowly exhale.
Just allow any tension to melt away as you gradually relax more and more deeply with each breath in and each breath out.
Take another long,
Slow,
Deep breath in through your nose and release.
On the exhalation,
Empty your lungs completely all the way out.
Take another deep breath in.
Take your time and just let it go.
You can already feel yourself drifting into a state of deep relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
Just sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Feel the muscles in your forehead and temples relax.
Allow your eye muscles to release.
Let your cheeks and your jaw soften.
Let go of all tension.
Now let this peaceful feeling flow down into your neck.
Feel it loosening every muscle,
Every tendon,
Every fiber relaxing.
With each breath you take,
This relaxing feeling becomes deeper and warmer.
It works its way into the muscles in your shoulders,
Soothing them,
Releasing them.
This peaceful feeling flows down from your shoulders into your arms,
Loosening the muscles in your upper arms,
Your forearms,
Your hands,
Relaxing and soothing all the way down to the tips of your fingers.
As your body relaxes,
Your mind relaxes and your thoughts seem to become lighter.
You're slipping further and further into a dreamlike state of stillness and relaxation.
Now bring your awareness to your chest and your stomach.
Feel how this area of your body gently rises and falls as you breathe.
The peaceful sensation flows throughout this area of your body,
Soothing and releasing every muscle,
Relaxing every organ.
Turn your attention to your upper back and feel this relaxing sensation flow all the way down your spine as it gradually works its way down your body.
Feel every muscle in your back relax and unwind.
Feel your entire upper body has become loose,
Limp,
Relaxed.
Now feel your hips relax as this peaceful feeling starts to work its way down through your lower body.
Relax your buttocks,
The backs of your thighs,
The front of your thighs.
Feel all of these large strong muscle groups becoming looser and more and more relaxed with each passing moment.
Soothing feelings of relaxation flow down through your knees,
Into your calves.
Your ankles relax.
Now your feet relax.
Allow your entire lower body to relax totally and completely and allow any remaining tension from anywhere in your body to flow out of your body through the tips of your toes straight into the ground.
You are totally comfortable,
Peaceful and relaxed.
And now that you're relaxed from the top of your head to the tips of your toes,
It's easy for you to visualize with perfect clarity.
Bring to mind your heart chakra.
As you continue to inhale through your nose and exhale through your nose,
Just focus your attention on your heart chakra.
Feel the warmth of your heart chakra coming into the rest of your body.
This is the place that you experience love for yourself and for others.
So visualize the beautiful green energy of your heart chakra as you breathe in,
Knowing that how you feel matters and release.
Breathe in what you want matters and release.
Breathe in that you matter and release.
Allow that truth to flow through your body,
Swirling with your heart chakra energy infusing every cell,
Every molecule,
Every tendon,
Every muscle with this beautiful energy of your own importance,
Of your own self-love and self-consideration.
Our affirmation this month is,
I express my preferences,
Desires and limits with ease and grace.
Silently repeat it to yourself,
I express my preferences,
Desires and limits with ease and grace.
And I'll let you know when it's time to stop.
I express my preferences,
Desires and limits with ease and grace.
You can gently stop repeating our affirmation,
I express my preferences,
Desires and limits with ease and grace.
As you continue breathing in through your nose and out through your nose,
Let each inhalation draw in self-consideration and each exhale release anything that no longer serves you.
Notice how you feel as you were saying those words to yourself.
Memorize that feeling of self-care,
Of self-consideration and of making your feelings a priority.
Now visualize or imagine the gorgeous green heart chakra energy flowing throughout your entire body right now,
Moving back out into the world.
With each exhalation,
Imagine that you're releasing any negative thoughts or past hurts around boundary violations that may be lingering in your mind.
Breathe directly into your heart chakra and visualize love,
Self-love overflowing.
Let this warm feeling,
This light permeate every cell of your body from your heart center,
Filling up the rest.
Feel a sense of comfort and calm traveling up through your chest into your neck and your head,
Out into your shoulders,
Your arms,
Your hands and then down your ribs,
Your belly,
Your pelvis,
Your legs,
Your feet.
This beautiful sensation from your heart chakra.
Allow a sensation of warmth to fill you from head to toe.
Breathe here and know that you can always count on you and our collective power is always available for you whenever you need it.
This beautiful green light and the energy of your heart chakra is emanating from you out into the world.
You are surrounded by love and this protective light,
Making drawing boundaries and speaking your truth easier and easier.
Take another long,
Slow,
Deep breath and now it's time to come back.
So I'm going to count back from 10.
10,
9,
You're feeling rested and relaxed.
8,
7,
Feeling incredibly grateful.
6,
5,
Feeling uplifted and joyful.
4,
3,
Feeling ready for what's next.
2,
1.
And just slowly bring your awareness back to your body and back to the room that you're in.
You can gently stretch your hands and rock your feet and give yourself a full body stretch.
Please do this meditation as often as you wish and as always,
Take care of you.
