Welcome to this guided meditation healing experience.
Find yourself a comfortable position,
Whether lying down or sitting.
And remember,
If you ever need to change your posture during your experience,
You can always listen to your body,
Readjust yourself,
Then take a deep breath and drop back in.
And when you're ready,
You close your eyes and you take a nice deep breath,
Feeling into your breath.
So not forcing your breath,
But just breathing as you are.
And you're bringing all your attention down to your breath.
So if you're breathing through your nose,
Focus on your nose and the feeling that the nose can capture all the temperature of that air going in the nose.
Feeling the air have a smell to it,
Noticing what you can smell,
What you feel in the nose.
And then when you breathe out,
Feeling that air come back out and noticing the detail of this breath.
Noticing the detail of every breath.
And as you breathe,
Now I invite you to take a deeper or slower breath.
So breathing slower in and a slow breath out.
Another slow,
Deep breath.
And a long breath out,
Letting your whole body relax when you breathe out,
Letting go.
Every time you breathe out,
Use it as a chance to let go more and more,
So that you can drop into your body more and more.
Every time you breathe out,
You let go and accept everything that you are right now.
When you breathe in,
Feel that energy enter.
When you breathe out,
Feel your body relax.
And if there are any thoughts,
Then you can also use the breath to gently and kindly breathe out any thoughts that you do not want to have on your mind right now.
So that you can bring all your focus to you and your breath.
And just feeling yourself breathe in a normal and natural way.
You don't even have to try to breathe.
You just have to notice.
And you are just watching yourself breathe.
You are listening to everything that you are already doing.
The breath by default is natural.
And all you have to do is be with your breath,
Completely with your breath.
Let yourself sink deeper and deeper into your breath,
With every breath in and every breath out.
You can even start to relax all the smaller parts of your body.
The quiet places in the body that may still be holding on.
Any tension.
Letting your breath out,
Relax all the little parts around your head,
All the muscles around your face.
The muscles around your mouth,
The forehead,
Eyebrows,
The cheeks.
Relaxing all the head around your hair,
Your ears.
Letting your breath out,
Release anything it's still holding on to.
And relaxing down your body,
Down your neck.
All the muscles in the back of your neck,
The front of your neck.
Relaxing down your shoulders,
Letting your breath out,
Relax all those muscles at the back of your shoulders.
Down your arms,
Relaxing all the muscles down to your hands and fingers.
Using your next breath out,
To just let go of the muscles in your hands and fingers and shoulders.
And then bringing your focus down the back,
Relaxing those big muscles at the back.
Relaxing all the muscles at the front of your chest,
Down to your stomach,
Down to your hips,
Down to your legs.
All the way down to your ankles,
Your feet,
Each toe,
Letting go with every breath out.
Becoming heavier and heavier,
Clearing the way,
And letting yourself be open to whatever you feel right now,
In this present moment.
Because there is nowhere else to be,
Only be here,
Here with yourself.
Feeling what is inside you,
What is inside you,
Right now.
And anything you feel is acceptable,
That is part of your experience.
Welcome the human experience of being here,
In this body,
In this moment.
And let go of anything from the mind,
You can let go of the thoughts,
That you do not want to have in this moment,
So you can bring all your attention to yourself.
And you're going to bring your focus down your body,
And focus on your root chakra,
The first chakra at the bottom,
Between your pelvis,
Your hips,
Around the groin.
Feeling into this part of your energy body.
If you feel something,
Or if you don't feel anything,
Both is okay.
We're just learning to observe,
To watch the detail of the energies in our body.
It's a very quiet feeling,
And you can even send your thoughts of love and healing,
Clearing and balancing to this root chakra.
And if you connect with colours,
You can think of the colour red,
You can give it a shape.
And notice if there are any pictures that come into the mind,
That's also okay.
We're just going to focus on the root chakra,
Anything that you think you might feel,
That's okay.
Anything that you might see or hear,
That's also okay.
And then accepting everything that you experience,
All that you experience is okay.
And when you're ready to move up the focus into your second chakra,
The sacral chakra,
Just a little bit under your belly button.
Focusing on the energy centre in this part of the body.
Notice what you feel,
And remember all that you feel is okay.
And even if you're not sure if you can feel anything,
Let that be the real part of your experience as well.
Because we're not changing anything,
But we are just learning to watch and listen to the energies in our body.
You can even use your breath to breathe out and clear or cleanse,
Bring balance to this part of your body.
And if you connect with colours,
You can think of the colour orange,
You can give it a shape that feels right.
And just notice the quiet details in this part of the body,
If there's any pictures,
Or sounds,
Or any feelings that come,
That's all okay.
Send your healing thoughts,
Your loving thoughts to this part of your body,
Asking it to be clear and open.
And bringing your focus up to your solar plexus chakra,
The third chakra,
Just under your ribcage.
You can even use your breath to reset and connect with this part of the energies in your body.
Noticing what you feel here,
Whether you feel something or not is okay,
We're just learning to look into this part of the body.
And see what we can sense about the energy of the solar plexus in our body right now.
You can even think of the colour yellow,
Give it a shape,
Anything that feels right for you.
And as you connect,
You can send your thoughts of healing and love,
And ask for it to be cleared and balanced and open.
As you start to connect your bottom three energy centres,
It moves up your body.
And you can feel the very quiet energy moving up,
Up the body into the heart.
As you connect to your heart chakra,
Noticing all the details of what you feel in the heart chakra.
This energy in the centre of your body that connects the sky and the earth right here in the heart.
You can use your breath to relax more into your heart,
And even think of the colour green,
You can think of a shape.
Or just connect with the feeling coming from the centre of your body,
Whatever you feel is okay,
This is part of your human experience right now.
Maybe see if you can learn something from your heart chakra,
Maybe it can give you a picture or a message.
And you can send the feelings of love,
Feelings of healing and clearing,
Balancing to your heart chakra.
The energy centre in the middle of your body,
And feel that energy rising from the bottom to the heart as it moves up your body up to your throat chakra.
The throat chakra in your neck,
Noticing anything that you feel in your throat chakra right in this moment.
And you can use your breath to drop more into your throat chakra.
The energies here may be very quiet and hard to feel,
Or maybe it's very easy,
Anything is okay,
Whatever you experience.
Feeling how your throat feels today,
And accepting whatever comes,
You can connect with the colour blue,
A light sky blue,
And give it a shape.
You can send your energy of love and healing and balance to your throat chakra,
Asking it to be open.
And as you clear your throat chakra,
Maybe you can even see pictures or a message,
Anything is okay,
Even if it's nothing,
That's also okay.
Just be open,
Letting the energy move up your body as it goes from the root chakra up,
Up to your heart chakra,
Past your throat and into your third eye.
The third eye is in between your eyebrow,
Up in your forehead,
In the middle of your head.
Noticing the energy here in this part of the body,
Whatever you can feel or not feel,
You can ask for this energy centre to be clear and open and balanced.
So that you can connect your inner wisdom with more clarity,
And if you connect to colours,
Then you can think of a deep blue,
Purple colour.
And you can even give it a shape,
And if any pictures or messages come,
Then just notice what they are,
Be open to receive by connecting to this energy here,
Whatever you feel is acceptable.
Now you're going to feel back into the energy moving up your body,
So you can even use your breath to reset and go deep inside your body.
Connect with the energy moving from your root chakra,
Up to your sacral chakra,
Up to your solar plexus,
Up to your heart,
Your throat,
Your third eye,
And now to your crown chakra,
Right at the top of your head,
Feeling into the energy here.
You can ask for this energy here to be clear and open and balanced,
To send healing down through the body,
And if there are any pictures or messages that come through,
Just be open to listen.
And if there is a colour that will help you connect deeper into your crown chakra,
You can think of a golden colour,
You can even think of a shape,
And just notice what it feels like up in the crown chakra,
Right in this moment.
And you can use your breath out to release anything that you don't need to hold on to,
Release so that you can be clear and open.
As you feel back into your body,
The energy is moving from your root,
Up,
Up,
Past your heart,
Up,
Up,
All the way to the crown chakra,
Up into the sky.
Feeling that energy move upwards,
And at the same time,
Imagine energy moving down,
Down past your crown,
Down past your third eye,
Throat,
Heart,
Solar plexus,
Sacral,
And root,
Going down into the earth.
Deep into the ground,
The soil.
The energy moves two ways,
Going up and down,
And you are the connection between the sky and the earth.
You can receive from the sky,
And you can feel from the earth.
Let yourself be the container for anything that comes through from the sky,
Down into your body.
Let yourself be the container as you reach up from the earth and receive from the sky,
From the spirits,
High above.
Let anything that comes through,
Any feelings,
Any pictures or messages,
Be the channel to receive.
Let yourself drop in,
And you can even connect to the energies moving in your body,
Connecting you from the root to the crown,
And from the crown down to the root.
Clearing the channel in your body to allow for higher self or higher spiritual messages to be clear to you,
Open to accept all that you experience right now.
Bringing your focus to the energies moving up and down your body,
Feeling connected to the earth,
The energy that moves down your body,
Down past your root chakra,
Into the ground,
Into the earth below.
Feeling yourself be grounded,
Centred and steady.
Taking a deep breath here now,
And a long breath out.
Continuing with these deep breaths,
Bringing air deep into your body,
Filling your lungs and gently exhaling.
Let's do one more big deep breath together,
Filling the body with energy and gently letting it all go.
Very good,
So just breathe in a natural way as you bring yourself back and back into your body,
Grounding yourself onto this earth here and now.
Inviting tiny movements to your body,
Starting maybe with your fingers and toes,
Maybe bending your knees,
Rolling your shoulders and giving yourself a nice big stretch.
You can continue with those deep breaths if that helps you wake up more and more to this physical reality.
And take your time,
Be gentle with yourself as you come back,
Maybe even rubbing your palms together to create some warmth between your hands before placing them over your eyes.
Slowly blinking your eyes open and placing your hands back down as you start to take in light and colour from your surroundings once again.
Remember you can always tune in to this sense of inner peace whenever you're ready to come back to the present moment.
And with that ends this meditation,
This is Viv with love and you can follow for more meditations and guided self-loving healing experiences.
