Let's allow ourselves to come to this comfortable,
Easy place.
Let's close our eyes as we come within for a meditation today.
And as you close your eyes,
Allow the corners of your lips to turn up slightly in a smile.
Welcome this time in and find gratitude for showing up for yourself.
The very choice of taking this time to come to your meditation cushion or your meditation space to feel a connection,
To connect to yourself,
Connect with your spirit and your breath.
Bringing all the awareness to your face once again with that gentle smile and feel your eyes soften.
Begin to notice your beautiful breath,
This breath that is always with you.
And notice the inhale and the exhale,
The ever constant breath.
As you breathe in and breathe out,
Stay with the rhythm of your breathing.
Allowing these next few minutes just for yourself.
You're not needed anywhere else but here.
And you've chosen this moment and devoted this moment for your wellbeing.
Come back now to your eyes and allow your eyes to soften.
Notice your steady rate of inhaling and exhaling.
Notice when your chest rises and falls as you breathe.
Begin to allow this breath that's concentrated in the chest,
The rise and fall,
And allow it to inch its way downward into your belly as it moves down in towards the lower part of your belly.
It fills up on the inhale as the belly expands and on the exhale,
The belly draws in.
You may feel as if you're breathing in and out of your belly button.
Bring all your attention to your belly at this time.
Focus on your belly button.
And as you breathe in,
Feel the expansion.
And as you breathe out,
Feel the contraction.
The inhale allows the breath to fill the abdomen and the exhale releases all the air.
This back and forth movement of inhale and expanding and exhale contracting.
Mind yourself.
On the inhale,
We draw in and fill.
And on the exhale,
We release.
As you continue to breathe,
Notice on this exhale,
The release that you imagine.
You feel stress and tension melting away.
You gently pull in fresh,
Clean air and you send out stress,
Tension,
Or anxiety.
Bring breath in,
Worry out.
The out breath releases the sensations that are not serving you well.
And you may want to bring to mind what those are.
Simply bring to mind whatever you need to let go.
Not with a story or a conversation,
But just a quick thought.
Making room for yourself for all the new possibilities and releasing anything that's not serving you.
Continue to relax and unwind.
As you make this space for yourself,
This place of showing up,
This choice that you made today,
Allow this opportunity to be comforting,
Pain-free,
And worry-free.
Get this intention for yourself.
As you continue to breathe in a relaxed way,
Notice the places in your body where you may still be holding tightness or pain.
Feel yourself sending soothing fresh air to those places.
Gently and easily send your relaxing breath into those spots.
And as you exhale,
Release the tension from those spots.
Those areas that you've been holding on for so long,
Give yourself the opportunity to let them all go.
It's time to let them all go.
As you continue to breathe in and out,
I want you to picture the bottoms of your feet.
Imagine that a soft spot is opening in the bottom of each foot.
And as it does,
It creates a dream,
Another opportunity to release any tension from your lower body,
From your hips,
Your thighs,
Your knees,
Your calves,
Your ankles,
And your feet.
This gentle release drains stress,
Worry,
Or pain from your lower body.
Continue to feel those soft spots opening at the bottom of your feet.
Your muscles soften.
Your hips soften.
And feel your lower body relax and make space.
This space will now be filled with clean,
Refreshing breath,
The source of life and wellbeing.
Now I want you to picture the palms of your hands and imagine that a soft spot is opening in each palm of the hand.
And as it does,
Feel the drain of tension from this spot.
Feel now the drain of tension in your palms.
Release the stream of stress and tension here.
Feel your muscles soften,
Your joints soften,
And feel your upper body relax.
And soften.
You are making space for refreshing life-giving breath to enter and to restore your wellbeing.
From these soft spaces in your palms,
You are bringing fresh,
Clean,
Restored energy up your arms,
Into your shoulders,
Across your upper chest and upper back,
Surrounding the ribcage and inner organs,
Into the belly and navel area,
Around your back,
Mid-back and lower back and tailbone,
Up the back of your neck and up and over your head,
Down your face,
Your eyes and cheekbones,
Skin,
Lips and jaw.
Make a beautiful flow of energy restored with the breath and allowing more and more tension to dissolve.
As you continue to breathe,
Feel the swirl of energy take you deeper and deeper into a relaxed state.
With each breath,
Notice this energy moving within you.
Become aware of your heart space and within your heart space,
Become aware of your heart beating.
With each breath,
Your heart is steadily moving this life force energy through your body.
See if you can feel it now.
You may even be able to hear it.
See it move in the awareness into your heart.
See this light lead you more deeply into your heart space.
Your heart withholds all the answers for you,
The messages that guide you from within,
The support that is always there and this feeling of love and compassion.
Follow this light deeper and deeper into your heart.
As you follow this light,
Allow it to pass to the very core of your heart and notice this light warm and welcoming.
All around you now is the glow of peace and safety.
You recognize this space and sensation of calm.
This place is your core,
Your center and your strength.
You have found a constant steady peace and comfort here and you have arrived in the center of wellness and wholeness.
This is where you are aware of your goodness,
Your strength and your loving capacity.
We explore now,
Taking a moment to explore your surroundings,
Keeping your eyes closed.
Notice the landscape of your inner heart.
If your heart was a place,
What would it look like?
The colors,
The sounds,
The sense of being at home,
Safe and comfortable.
Create this space to reflect this feeling in your heart and allow this space to always guide you to this feeling within.
As I leave you here for the next few moments,
Exploring the inner wonders of your heart space.
Continue to explore and gently breathe in and out.
I slowly welcome you back knowing that something special,
Real and healing has happened.
This gift is something that will remain with you always.
It is always here to help.
God bless and help this beautiful city.
You
