Hello my love,
Welcome to this meditation called the Micro Method.
My name's Tina Bruce and I'll be guiding you through it.
It's a practice that I use whenever I feel stressed or anxious or I have physical pain.
So instead of running away or numbing or ignoring it,
We're going to turn towards it and I'll guide you through it.
So let's find a comfortable seat and take a moment to settle in,
Bringing a bigger breath in through the nose and releasing it out the mouth.
Again breathing in to fill all the way up to the top of the inhale and out to empty and release.
Let it all go.
Let your breath just find its own natural rhythm.
And as you sit here,
Just scan your body from head to toe,
Tune in and notice the stress or the pain and can you give it a rating out of 10,
10 being the most intense.
And just record that number,
Put it aside for now.
And continue to deepen your breath and bring two fingers to touch the centre of your chest.
And this touch signifying straight away a connection to the heart,
To the intuitive power of this part of our body and the energetic vibration that we can create simply by this physical touch.
Notice the impulse,
The beating of the heart,
The rhythm,
The pulse of the universe itself working its way through you and around you.
As you breathe in,
You feel the expansion into your fingers.
Feel this expansion of life force.
And now ask yourself this question,
What is my dominant fear in this situation?
What is the dominant fear that's causing this pain,
This stress,
This anxiety?
And the answer will be brief and succinct.
Give it time.
There's no rush.
Let your intuition reveal what is deeper,
What is it that wants to talk to you.
And now bring into your awareness three feeling states that you want to live inside of.
Bring into your heart three feeling states that you desire and that desire you.
Perhaps it's compassion,
Joy,
Bliss,
Freedom,
Gratitude.
Let these feelings make themselves known just by opening yourself up to how is it that you want to feel.
Let them build and build.
And so you can embody a sensation of feeling bigger than your own body.
Every breath in that you take,
Allow the feeling to expand with as much intensity as possible.
I feel free.
I feel free.
I cannot be contained.
Let yourself go boundless,
No restrictions,
No limitations.
Anything is possible.
Let anything be possible.
And with a slight smile on your face,
Can you feel yourself radiating out these feelings from the inside out?
And on a breath,
Can you send them to somebody who might need them,
Somebody else in your life or in the world who might need these higher vibrational states of healing,
Of joy,
Of love?
By sending them out and by giving,
We receive just as much.
Now imagine grace,
The sacred energy of grace descending down towards you through the crown of your head,
All the way out the bottom of your feet like an energetic circuit of grace rolling heaven onto earth through you,
That you are the vessel.
You are the channel for grace.
You are the embodiment of these feeling states.
And as the grace moves through your body,
Show it where to go.
Take it to the pain.
Take it to the tension.
Take it to the stress.
And let the grace transmute this pain.
Let it soften it.
Let it sweep it away.
As you inhale up to the crown,
Exhale grace all the way through every cell of your body and with it washes away all pain,
All stress,
All worry.
Let the grace take it away now.
Let it transform it.
Grace enters a moment and always transforms it to something better.
This is the power.
Let it move you now.
Now take a deep breath in through the nose and as you relax your hands to your lap,
Let the breath fall out the mouth.
Moving around now for that stressful thought or that physical pain and can you give it a rating out of 10?
Notice if the number has dropped.
In gratitude,
Bring your hands together in prayer position and in the correct order we bow the head towards the heart in great reverence of this power zone and say thank you and Namaste.
Be satisfied.
You
