This is a meditation written and recorded by Tamiya Urban,
The Urban healer.
It's my pleasure to guide you today.
Let's begin by finding a comfortable position and taking three slow deep breaths.
Inhaling through the nose,
Extending your breath down to your center and then exhale out through the mouth.
As you begin to slow your breath,
Allow yourself to land here as you are.
There's nowhere to go,
Nothing to do at this moment.
As you land here as you are,
Give yourself permission to surrender,
Soften and settle.
You are safe here.
Let's check in with the physical body.
Feel the ground below you,
Supporting you.
Notice how your body begins to get heavier,
Taking up more space.
From here,
Feeling supported and held.
And move your next breath from the tip of the nose down to the base of the spine at the tailbone.
Notice your back body begin to align bone by bone.
Next,
Take a deep breath down towards the center,
Allowing your front body to soften.
Notice the wave of breath move from the nose down to the belly and gently extending out through the mouth,
Letting go aside.
Allow that wave of relaxation to soften you.
Is there any way you can widen the chest,
Making more space between the ribs?
Let's take three breaths into the heart space,
Allowing anything no longer serving you to be gently released.
First breath in and let it go.
Second breath in a little deeper and fully release.
A last breath in,
Biggest breath yet.
And allow yourself to surrender.
Now begin to relax the shoulders,
The neck,
The jaw,
Fully softening through the face,
Releasing any tension around the eyes.
And allow the space behind the eyes,
The temples,
And the forehead to soften.
And notice how it all feels so relaxed.
Let's take one more cleansing breath in as we arrive at the heart chakra located at the center of the chest.
This chakra is associated with the color green.
Consider allowing this color to move through your body as it allows you to connect to the energy of this chakra.
This chakra is linked to the energy of compassion,
Forgiveness,
And inner love.
Consider how this resonates for you today,
Staying kind with the thoughts,
Whatever thoughts may arise,
Releasing any judgments or stories,
Simply noticing and practicing awareness.
Taking a big breath in and let it all go.
Now allow a wave of the color green to move through your body,
Head to toe,
Releasing any tension or tightness,
Perhaps inviting every exhale to be a gentle way to soften and let go of any stagnant energy that is no longer serving you.
Now consider inviting in the mantra,
I am worthy of love.
I forgive myself and others and move forward with peace.
And as you connect the energy behind this mantra,
Notice yourself softening through the heart space,
Noticing a level of lightness begin to move through the chest as you're creating more space for the love and the abundance that is waiting for you in the future.
So perhaps every exhale releases the past and every inhale gently calls in the future with excitement and grace.
Perhaps allowing the wave of color,
The color green,
To infuse through every crevice of the chest,
Moving all the way up towards the collarbones,
All the way through the front and back body,
Towards the lower tips of the lungs,
Extending towards the belly.
Give yourself permission to let go of the past.
What is done is done.
There's no purpose in holding on to past pain and resentment so give yourself permission to forgive,
To let go,
Knowing the wisdom and truth lives within you and allowing yourself to create space for all that you desire.
Coming back to the mantra,
I am worthy of love.
I forgive myself and others and move forward with peace.
Give yourself permission to do that now to the best of your abilities,
Knowing you are exactly where you need to be.
From here let us take a few breaths in silence as you allow the healing to integrate and become embodied.
Let's repeat the mantra one more time.
I am worthy of love.
I forgive myself and others and move forward with peace.
I'm allowed color green,
The energy of deep inner love,
The seal and the healing powers of this chakra.
Maybe so and so it is.
Thank you for taking time to meditate and surrender with me.
Namaste.
