Thank you for being here now,
In this present moment.
This meditation is designed to guide you to a deep state of relaxation.
To begin,
Please feel free to sit or to lie down.
Take a moment to make yourself comfortable.
If seated,
Please sit long and tall with your back straight.
If you're lying down,
Feel free to lay your hands by your side in a comfortable position.
And when you're ready,
Close your eyes slowly,
Letting the room disappear and your inner world come to life.
As we start the relaxation process,
Please take a deep,
Full breath in through your nose.
Hold it at the top.
And with an audible sigh,
Release the air out of your mouth.
Let's do another breath in.
Hold it at the top,
Just a little longer,
And then release with another audible sigh through your mouth.
Let's do one more.
Breath in.
Hold at the top.
And this time,
Sigh out,
Relax your body,
And breathe out through your mouth.
Now as you relax,
Feel free to maintain a consistent breath in and out in a natural rhythm.
I will periodically ask you to send this wonderful breath,
An elixir of life,
To parts of your body.
But for now,
Just keep falling into deep relaxation.
Deep relaxation.
Now,
Find the tension in your neck,
In your shoulders,
And let them relax.
Feel your heavy shoulders move towards the ground,
And your neck muscles be free of all tension.
Feel your upper body move into deep,
Deep relaxation.
Find each and every muscle and let it release,
And fall heavy to the ground.
Move your awareness now to your eyes.
Let's do a slow roll in a circle a few times.
And when you're ready,
Relax them.
Let them.
Now relax all the muscles around your eyes.
Then your nose.
Let's relax your tongue,
Your mouth.
Let your jaw fall heavily to the ground while keeping your lips together and your breath consistent and natural through your nose.
I'd like you to imagine your breath moving down your arms,
To your wrists,
And to your hands.
Send that breath to your thumbs.
Feel them buzz with energy.
Now move your awareness to your index finger and feel it pulsate with wonderful energy.
Take your thumb now and touch your index finger,
Creating a beautiful circle.
Feel the energy of your breath spinning and lighting up your fingers.
If you need to feel that mind-body connection now or later,
Know that these two fingers combined will buzz life and connect your body with your mind as one.
Feel free now to release this connection and let your hand and fingers rest.
Relaxation.
Deep,
Deep relaxation.
As you start to feel this deep relaxation,
Know that your mind may wander.
That's okay.
Know that I will be with you.
My voice will be with you and wherever you go,
You are meant to be.
No judgment and no perfection.
It's where you're supposed to be in this present moment.
We are on this journey together.
As you relax even deeper now,
Take a moment to feel a wave.
A wave of gratitude in this moment.
This is all that you need to do.
We are here together and we are deepening the gift of the present moment and the joy of connecting the body to the mind.
In a moment,
I'm going to count down from five.
With each number,
I want you to relax deeper.
Find the tension in just one more muscle,
One more part of your body and relax.
Take a deep breath in,
And as you breathe out,
Relax.
That's it.
Go a little deeper.
Four.
Feel the tension as it lets go,
As it falls to the ground.
Deeper now into a state of complete relaxation.
Complete relaxation.
One.
Two.
Even deeper now.
As you slip into this deep and peaceful state,
I want you to think about the word courage.
Many think courage is for heroes only.
I want you to know we all can be courageous.
Do you know how?
By asking for help,
Saying we don't know,
Making mistakes,
And speaking only in truths.
As the great Brene Brown says,
Courage has a ripple effect.
Every time we choose courage,
It makes the world around us a little better and a little braver.
How can you choose to be courageous?
I want you to take a moment and find something you've been thinking of,
Not acting on,
A truth that hasn't been spoken,
A feeling that is being hidden,
Or a choice that feels scary.
Take a moment to be so truthful with yourself,
Your body,
And your mind.
See this thing,
This thing that eats at you,
Is causing you stress,
Causing you shame.
I know this can be difficult,
But I want you in this moment to know that you're not alone.
Someone else has felt this exact thing.
Someone else struggled as well.
And the beautiful thing is when people share whatever it is that you're struggling with in courage,
It sees the light for others to bask in.
It sees the light for others to bask in.
What are you not shining the light on?
Sit in this very truth that is just waiting for courage,
And play it out in your mind.
Who aren't you telling?
What do you think will happen?
Who will be hurt?
Who will benefit?
Ask yourself this question.
Who will benefit?
Who will benefit?
Who will be hurt?
Who will benefit?
Ask yourself,
Do you deserve to hold this?
How is it affecting you?
As you imagine this thing that's begging for you to be courageous and share,
Think of the emotion that comes up.
It could be anger,
Fear,
Sadness,
Anxiety-driven,
Or just not safe.
Feel in your body what's coming up.
Where in your body do you feel this truth that deserves courage?
I want you to breathe in deep into your body where you feel this feeling,
And gather the courage to speak this emotion that's arising.
I want you to say out loud this emotion that is showing itself.
Say it now.
Wonderful work!
That took courage.
Know that I'm here with you.
You are not alone.
Feel it.
Feel the braveness that it took,
The gratitude to speak it into the light.
You are changing the very essence of you.
It may feel scary.
There may be tears.
It may feel odd,
But know that you are feeling.
You started the snowball to your authentic self.
How awesome is that?
Let's take a moment to thank ourselves.
Place your left hand on your heart and your right hand on your stomach.
Thank your body and your soul.
Say out loud or quietly to yourself,
Thank you for the courage.
One more time,
Thank you for the courage.
Hold space there for a moment.
Just breathe into it.
Breathe into it.
With your hands on your heart and stomach,
I want you to say out loud,
I am courageous.
It's okay to ask for help.
Because I am courageous.
It's okay to make mistakes.
Because I am courageous.
It's okay to tell the truth.
Because I am courageous.
Wonderful work.
Thank you for being here.
I am courageous.
Wonderful work.
So,
So wonderful.
Slowly move your hands to a comfortable position and breathe that courage in.
Feel it like a light move through your lips,
Throat,
Chest,
All the way to your stomach.
Watch it turn to beautiful energy and move up your spine slowly from your stomach to your chest,
Your throat,
All the way to the top of your head.
Feel it sit there at the top of your head,
Connecting streams of courage that flow through your entire body like a beacon.
You have shone the light on something that took courage.
One more time.
You've shone the light on something that took courage.
You did it.
You can always come back to this meditation when you need it.
Courage is needed in many forms.
And if you feel yourself stuck to be courageous,
Feel yourself stuck to be courageous,
Take a moment for yourself.
Sit,
Lie down and revisit this meditation until that courage oozes out of your pores and overflows your soul in abundance.
Please know that we all struggle with it.
And that's the best part.
It's contagious.
And the contagion of courage makes us all a little braver and the world a little better.
When you're ready,
Take a deep breath into this feeling and feel your attention move to the room and the ground beneath you and the temperature of the very place you're in,
The sounds and the feelings.
And as you breathe,
Feel free to wiggle your toes,
Wiggle your fingers.
And as you do,
Know that you did something for yourself today that was hard,
But bask in the joy of this courageous act.
Notice courage in others and nurture courage in yourself.
Know that you can't be perfect.
Know it isn't a competition.
It's just one courageous act at a time.
When you're ready,
Move into this new you and slowly open your eyes.
Because you are brave.
You are courageous.
And you can create change.
You are brave.
You are courageous.
And you can create change.
Peace and love.
