Let's begin either sitting upright or lying down,
And I want you to take a few deep breaths to really settle into the space.
Take a deep breath in through your nose.
Exhale everything out your mouth.
Let's do that two more times.
Take a deep breath in through your nose,
And exhale it all out through your mouth.
One more time,
Deep inhale through your nose,
Filling your lungs,
Filling your belly with air,
And sigh everything out your mouth.
Just let it all go.
Now we're going to scan our body from top to bottom,
Just noticing where there's any tension,
Where you're holding on to stress or frustration,
Anxiety,
Any emotions that are not serving you.
You're just going to notice without attaching any stories or any judgment,
Just notice.
And now I want you to imagine that there is a beautiful warm light shining down on your entire body right now.
This light,
Whatever color it may be,
Or maybe it's just white or gold,
Imagine that this light is going to break up and dissolve and soften any trapped emotions,
Any stress,
Any anxiety that's living in your body.
This light is going to run through those areas and just dissolve it.
This light is also going to fortify and strengthen any areas that feel a little tender or need a little extra care.
Just allow this light to surround you now,
And let's begin starting at the top of your head,
Your forehead,
Your temples,
Your cheeks,
And your jaw.
Notice if you're carrying any stress in these areas.
And if you are,
Just breathe in this loving light and allow it to move with your breath into those areas and clear away all the tension,
All the stress,
Leaving your face and your head so relaxed and moving down to your neck and your shoulders.
Maybe move your head back and forth,
Up and down.
Notice if there's any tense or stiff areas.
And feel into the tops of your shoulders,
Shrug them up,
Shrug them down.
This is an area where you can physically feel like you're holding the weight of the world or the weight of your family.
And if you're feeling that way,
Or if you're feeling any anxiety there,
Any stress,
Breathe in this beautiful light and allow it to just melt away all of this tension.
Just feel it covering all these areas and leaving them clear and bright.
Now let's move down to your heart space.
Take a few deep breaths in and out,
And notice if that's easy or if it feels more challenging to take a deep breath in your lungs.
This can be an indication of how open or closed your heart is at the moment.
And if your heart needs softening and opening,
Just breathe that light into your heart space and let it swirl around,
Clearing any blocks,
Any emotions that are not serving you,
Filling your heart only with the highest vibration of love.
And now allow your awareness to shift to your arms.
Notice how you're feeling from the top of your arms,
Down to your wrists,
All the way down to your fingertips.
Perhaps you want to roll out your wrists or touch your fingertips to one another.
Maybe stretch your fingers and just become aware if there is any light needed here to remove any tension and any stress that you may be holding.
And if so,
Just breathe it in and feel it move down your shoulders,
Down your arms,
All the way to your fingertips.
Now bring your awareness back to the center of your body and let's focus on your lower stomach and your lower back areas.
Take a few deep belly breaths and again notice if this feels easy and effortless or if taking deep breaths into your belly is a challenge.
Either way is perfectly okay.
Just notice and breathe light wherever it needs to go,
Wherever you are holding that anxiety or that stress.
For many of us,
Our gut area,
The solar plexus,
It's really the seat of our confidence and our empowerment,
But it can also be an area where we hold anxiety.
Just breathe that light into this area if you need it.
Perhaps if you need it in your womb space,
Imagine breathing it there.
The womb is the seat of creativity and birth,
All the stress,
Allowing the light to wrap around you and travel into your back wherever it needs to go.
Just softening and fortifying.
And now let's move down to your pelvis,
Your hips,
Your seat.
The hips are a space where many of us hold stress and tension and trapped emotion.
If you feel cold,
You can move around and stretch out your hips now and just breathe light into these areas.
When that feels complete,
Move down your legs,
Front and back,
Down to your kneecaps,
All the way down your calves,
Just feeling each leg,
Noticing which side might feel a little more stiff,
Which side feels more open.
Traditionally,
The left is our receiving feminine side and the right symbolizes our giving,
Take action masculine side.
You may notice some symbolism there as you scan your body,
Just continue breathing light downwards,
Moving our awareness down to the ankles,
Into your feet,
All the way down to your toes.
Maybe rotate your ankles,
Stretch your toes out,
Curl them back in,
Flex and release your foot a few times.
Just keep breathing light to any tension.
And now let's do one last body scan,
Just quickly from head to toe,
Just noticing if there are any other areas you'd like to send your breath and the light to,
And take a few deep breaths,
Feeling how much more open and softened and clear and bright your body feels now.
Notice how much calmer your mind feels,
And how relaxed your nervous system is,
And know that you can come back to this practice any time you need it,
You don't have to be in meditation,
You can always send your breath and send light to any anxieties or worries and any spaces in your body that need it.
Let's just seal this in with one big unified breath in through your nose,
Hold it,
And exhale,
Sigh everything out your mouth,
From my light to yours,
In deepest gratitude,
Thank you.
