Welcome to this guided meditation.
My name is Yogi Brian.
And find a comfortable spot lying down.
You came here because you may have a headache.
So find a comfortable place where you can lie down.
Maybe a pillow in the back of the head.
Maybe some support under the knees.
Keeping your body straight.
You can lie down on a yoga mat or in your bed.
But just find a place where you can be still.
When you find that place,
Softly,
Gently close your eyes.
And allow your mind to arrive.
Allow your mind to arrive to your body.
It's okay when you start.
Your mind might be all over the place.
It might be thinking about yesterday or thinking about tomorrow.
And that is totally normal and okay.
But just invite your mind to the room,
To your space,
To your body.
And you notice any sounds in your room or any sounds outside your room.
Those sounds just relax you even more.
Because those sounds are supposed to be there.
And you're supposed to be here.
Right here.
Right now.
Now start to notice your breath.
Noticing the inhale and the exhale.
Just observe the breath.
Notice the breath.
Be the witness.
The observer to your breath.
Now start to breathe in and out through your nose with your mouth closed.
Finding a comfortable,
Natural,
Steady breath.
Matching your inhales with your exhales.
Feeling the air go in and go out.
Each and every breath you take you start to relax even more.
Now bring your awareness to your body.
Taking a scan of your entire body.
And just noticing you have this body.
Taking a scan all the way up and all the way down your body.
Any areas you feel tension,
Especially that head of yours,
You're feeling that headache and that's okay.
But notice any other tension in your body.
And allow your body to sink deeper and feel heavier and relax even more and more.
Scanning the body,
Noticing the body.
And allowing your body to be.
Allowing your body to flow.
Each and every breath you take.
Each and every breath you take you sink deeper and deeper and deeper into a relaxed state.
Because you deserve to relax.
Telling yourself silently,
I will relax.
Now let's relax our minds.
In just a moment,
Not yet,
But in just a moment.
I wonder if you can imagine the alphabet backwards,
Starting from Z.
In a moment you'll see the letter Z and you'll start to count down the alphabet backwards.
Now imagine the alphabet backwards starting from Z and start to count down.
And as you count down,
Those letters start to get further and further and further away.
So far away that you just can't see the letters anymore.
And your whole mind starts to let go,
Starts to relax.
Feeling so relaxed,
So safe and so secure.
In just a moment,
I want you to use that great imagination of yours.
And I wonder if you can imagine your hands feeling warm.
I wonder if you can imagine your hands feeling so warm.
Like they're in warm water or warm sand.
And in just a moment,
As your hands feel warm,
I wonder if you can imagine your head all around your head feeling cold.
Like an ice pack is on your head or cold air surrounding your head.
In just a moment,
I wonder if you can imagine these two areas in your body,
Your hands feeling so warm and your head feeling so cold.
Now imagine your hands being warm and your head feeling cold.
Feeling your hands so warm and your head so cold.
Feel the sensations in your hands and feel the sensation in your head.
Feeling your hands so warm and your head so cold.
Now I wonder if you can make those hands even warmer and that head even colder.
As your hands get warmer,
Your head gets colder.
Now I'm going to count from one to five.
When I reach five,
The warmth in your hands and the coldness in your head will fade away.
One,
Two,
Three,
Four,
Five.
Allowing the warmth in your hands to fade away and the coldness in your head to subside.
Noticing how you feel.
Noticing how your headache feels.
Noticing how your body,
How does it feel.
But let's feel even better.
I wonder if you can imagine a healing light.
A healing light from above,
It can be any color,
Multiple colors.
A healing light from above.
If you don't see a color,
Maybe it's a sensation,
Maybe it's a feeling.
See this feeling,
See this light.
This color pours down the crown of your head like water fills a glass.
And any pain you feel,
Any tension you feel,
Starts to wash it through all the way out your fingertips and toes.
All throughout your body this healing light pours from the crown of your head.
Solving and dissolving any tension,
Any worries,
Any pain you feel.
This healing light flooding your body,
Flooding your entire body and all your worries and all your cares and all your pain and all your tension exits out your fingers and toes.
Noticing how your body feels.
Some people feel peace,
Others feel a sense of safety,
A sense of wholeness,
A sense of healing.
Allow this healing light to absorb your entire body,
Every single cell,
Every single muscle fiber.
Now I'm going to count down from one to five.
When I reach five,
You'll open your eyes,
You'll be here in the present moment,
You'll feel safe,
Secure.
One,
Two,
Three,
Four,
Five.
Now open your eyes,
Notice how your body feels,
Take as much time as you need.
Thank you so much for meditating with me today.
Have an amazing day.
Namaste.
