Hello dear friend.
Welcome to this meditation.
My name is Zhou Yu and I will be your guide during this journey.
It's been a long work day.
You have been working so hard.
Let's unwind together.
I invite you to first open up your journal.
Grab your colored pencils or some crayons and choose a color that reflects your current mood,
Your current emotion,
Your current state of being.
And with your eyes opened or closed in a comfortable position of your choice and feel into how your body wishes to move right now.
Invite this movement with an inhale and exhale to pour out of you through your arms,
Through your colored pencil or crayon onto the piece of paper in front of you.
Let your body lead you.
Let your body show you exactly how it wishes to express itself.
And when your body feels satisfied,
When your body feels as if it's expressed itself sufficiently,
Let your body give you a signal.
And you can acknowledge this signal by putting down your colored pencil or crayon and coming back to a posture of stillness.
Let's begin our meditation.
I invite you to feel into your eyes and gently allow your eyelids to soften and drop down over your eyes.
Invite a little bit peace.
Invite rest into this area of your body.
And now let's take a breath in gently into your body and exhale.
Allow all the stale air to leave through your mouth.
Breathe in again and allow your exhale to bring out everything that frustrates you,
Everything that creates stress.
Ask them to exit your body and leave you in peace.
And gently let's invite a bit of slowness to our breath.
Stretch out your inhale a little longer and do the same to your exhale.
Let yourself take this time to enjoy your breath.
To feel into the sensation of air coming into your body and leaving your body.
Feel into the softness of your muscles,
The softness of your inner space,
The warmth.
Feel yourself expand and stretch outwards with your inhale and feel yourself contract,
Surrender,
Let go with your exhale.
Now I invite you to recall to your mind the color and the doodling that you did before this meditation.
You can open up your eyes,
Look at your journal and gently close them back down again.
Now envision this expression of your state of being on this piece of paper.
To slowly start to move and unravel.
As you breathe in,
Envision the marks that you have made to come into life.
Feel into these marks that you have made and in a light-hearted way they're flowing,
Dancing like music notes.
Feel them moving and coming to a rest on the top of your head and asking for permission to enter into your inner space.
You're safe,
You're held and as you allow them to come into your inner space,
Visualize these marks,
The stream of color to slowly seep into your mind space.
Slowly downwards through your head into your throat,
Downwards into your body and as they move,
Imagine these colors to illuminate areas of your body that are carrying tension from your day.
The areas where these marks,
This color,
This motion originated from.
Let your body be a crystal-clear mirror and show you exactly where it is that you're carrying this tension.
Breathe in,
Invite the stream of color to settle even deeper and do a sweep inside of your belly,
Through your legs,
All the way down to the tips of your toes and circling back up,
Illuminating you of where your body is stressed out.
And as this stream of color travels upwards,
Imagine it carrying with it all of these residual tension,
This residual tangling inside of your inner space,
Inside of your body.
Maybe invite some movement into your body to help the stream of color carry all of these stress upwards.
Let this process be slow,
Gentle and nourishing until every single last bit of all that needs to be unraveled comes upwards and upwards.
And with an exhale,
Allow the stream of color to exit through your mouth and let them be released.
Inhale and exhale again.
Let it be done.
Let it be done.
Let it be done.
As you breathe in again,
I invite you to use your breath to do another sweep through your body,
Through your space.
Feel into how things have started to move.
Feel into the space that you have already created.
And when your breath reaches deep down into your belly,
Allow your body to reveal to you a different color,
A different motion,
A different feeling perhaps.
Allow your body to reveal to you how it feels like to be naturally restful,
To be in peace and open up your heart and simply receive.
Now bring that color into your heart.
Bring that color to your shoulders,
To your neck,
To your mind space.
Let that color seep through your legs,
Your feet,
Your hands,
Your arms and fill every single part of your body.
Feel into how differently this color feels,
How it may be nurturing your body.
And with your next breath in,
Keep this feeling anchored inside of you.
And as you exhale,
I invite you to gently open up your eyes.
Stay connected.
And on the journal in front of you,
I invite you to pick up this new color from your crayons or your color pencil and let your body lead you to express.
Be aware of how it's moving differently now.
How fast or how slow your hands are moving.
Feel into the difference and gently observe this new color,
This new pattern,
This new mark.
Covering up and adding onto the marks you have made before.
Breathing as you're journaling.
And when you feel ready,
Let your body give you a signal and you can put down your crayon or your pencil and bring a close to this practice by putting your hands in front of your heart or on your belly or on your shoulders.
And gently offer a quiet gratitude to yourself for this time.
I hope this practice has helped you to unwind in a different way,
In a creative way.
And that it has brought nourishing sensations to your body and to your soul.
My name is Zhou Yu.
Thank you for being with me and have a restful rest of your day.
