Hello and welcome to this guided visualization meditation.
My name is Faye and I welcome you here with an open heart today.
Now before we begin,
Just making sure your body is nice and warm.
You've either got a blanket or a warm jumper as the body temperature can drop when we become deeply relaxed.
Popping on some headphones and just finding that lovely position that feels good for you today,
Whether that's laying or sitting down,
Both are okay.
As you're coming into that position,
You can close down your eyes right away.
And as you close down your eyes,
Just setting a little intention for your practice.
Knowing that that can be something very simple.
And taking a nice big breath in through the nose,
Feeling the lungs,
Feeling the belly.
And just let that first breath fall out of the mouth.
Perhaps that comes with a bit of a sigh,
A little sound.
Taking another one like this.
Feeling your breath as it passes through the lips.
And one more in through the nose.
And out through the mouth.
And just intend to almost cast your intention out,
Let it fall out of the mouth with that exhaled breath.
Not grabbing,
Grasping.
Good.
Then when you're ready,
Closing the lips,
Beginning to breathe in and out through the nose if that's available there for you today.
And with your lips gently touching,
Just allow your teeth to unclench.
Let them fall apart.
Allowing your tongue to become soft,
Perhaps even fall from the roof of your mouth.
You might feel a wave of softness around the jaw.
Before you bring that attention to the sounds,
Noticing the sound of my voice,
The music,
And perhaps even your breath.
Listening to the sounds around you.
Perhaps even beyond the room in which you're in.
And then taking a nice big breath,
Drawing your awareness closer to your body now.
Finding a bit of skin that's exposed to the environment in which you're in.
That might just be your cheeks or your lips.
And see if you can feel the temperature of the room in which you're in with that little bit of skin.
Noticing whether it's warm or cool.
Good.
Then coming to the very edges of your nostrils.
And just taking some awareness to that space beneath the nostrils,
Above the lips.
And as you breathe out,
Can you sense that the breath is slightly warmer than that in-breath?
Good.
Let's take the awareness in a little deeper now as you draw your awareness and attention in with a lovely inhale breath.
Coming all the way down and into the chest.
Just sensing that rise and fall of the chest as you breathe.
Not needing to change anything just yet.
We're just noticing.
And then on your next exhale breath,
Following that beautiful exhale down into the breath.
Good.
Then coming to the very edges of your belly.
Just gaining a sense of the rise and the fall,
If any,
As you breathe in and out of your nose.
Allowing that awareness to just lay steady here in the belly.
Good.
Can you follow your exhale breath from the belly through the hips?
And then from the hips down through the knees.
Almost riding a wave through the body as you follow that exhale breath.
And then from the knees to the belly.
To the bottoms of the feet.
Good.
And as you arrive at the bottoms of the feet,
I'm going to invite you to imagine that there's a beautiful sphere of light,
A warm ball of light.
And that light represents your awareness.
So anywhere your awareness goes,
That beautiful light and warmth follows.
And right in the center of this beautiful sphere,
Whether you can imagine it or it's more of a sense.
Feel its warmth,
Its kindness,
And how it just draws your attention into the present moment.
Anchoring your focus there,
Just beneath the feet.
Good.
And when you feel ready,
You can imagine taking a nice big breath in,
Drawing that sphere up through the bottoms of the feet.
And I want you to find the bones in the feet.
And I want you to imagine that everywhere that beautiful sphere goes,
Your bones are infused with this lovely,
Warm light of awareness.
If you can see it,
Perhaps you sense the color of this light as it moves and weaves through the bones of your feet.
And everywhere this beautiful light goes,
The bones are just softening into the ground beneath,
Almost giving in to gravity.
Good.
Using your inhale breath to move from the bones in the feet to the bones in the lower legs and around the knees.
And just see how that beautiful sphere moves in rhythm with your breath,
Infusing your bones with that loving intention of presence.
Softening you into the ground beneath your bones,
Just surrendering into gravity.
Drawing your body into stillness as you breathe.
Good.
And can you take it from your knees up the bones in the thighs and all the way up to the hips?
Sensing that beautiful sphere almost rolling around through the pelvis.
Drawing your bones into stillness as you give your body permission just to soften and let go,
Really,
Of the need to do anything other than let gravity do its work as it grounds you here in the present moment.
Good.
Finding the base of your spine.
And let's take one big breath in as you feel the lungs and the belly and begin drawing that beautiful light of awareness from the base of the spine to the top of the neck.
Allowing it to spill back down with that exhale breath and allowing that same divine heaviness that grounds us here in this present moment to anchor us in presence.
That lovely awareness of your spine.
Breathing up and down that sphere of light.
And as your bones are called into stillness.
Good.
And then splaying that awareness as the sphere grows in the light of your attention or your intention so that it's wide enough to encompass your arms and your hands or maybe it splits into two,
Just allowing it to melt and move through the bones in your arms however that works for you.
And everywhere that beautiful light touches,
The bones just soften,
Let go,
Melting into the moment.
Feel the weight of your hands soften.
An invitation into stillness.
And then up the arms through the neck and into the head,
Finding the skull,
The jaw,
Even your teeth.
And just infusing the bones of your body in your face with this beautiful light.
The light of awareness.
Good.
Can you draw your attention and your awareness to your entire skeleton all at once?
Can you allow your skeleton just to become heavy,
To connect to that earth body as you give into gravity and come into stillness as you breathe?
Good.
No need to force,
It's just an invitation.
With that full skeleton,
Awareness and that beautiful heaviness that keeps us grounded and present,
Can you draw your attention back down to the feet?
And as you take a deep breath in,
Can you move beyond the skeleton?
Moving to the muscles around the bones.
And see that same light of awareness,
But allow it to lose its shape,
Seeing it more as a fluid space.
Perhaps it changes color.
And in that beautiful movement,
That pattern like a motion that moves in rhythm with your breath,
Can you begin to invite it into the muscles around your feet and your lower legs?
Everywhere this light touches,
It just absorbs and it just moves.
Absorbs contraction or tension in the muscles of the body.
Allowing your breath to move more freely.
As it just absorbs any tension in the body.
Coming into those bigger muscles through the thighs.
And see how that light moves around the muscles in rhythm with your breath.
There's a warmth and a kindness that moves with this light as it softens any tension in the muscles of your body,
All the way up to your hips.
Feeling your pelvis soften.
Your glutes relax as that beautiful light easily finds your lower belly.
Embracing the muscles of your belly with peace and ease as you breathe.
Like a blanket of softness that moves and dances around the muscles of your body,
Absorbing any tension as you breathe.
And feel that same wave of relaxation that now is in the lower part of your body begin to build up into the top half of the chest.
That light is intelligent.
It knows where the muscles are in the body and all you need to do is observe it.
Feel it weaving in and around your ribs.
Around the heart.
And dancing down the arms as it softens,
Opens,
And relaxes.
And nourishes the muscles of the body as it absorbs that tension with ease.
Allowing your body to breathe a little deeper and with more ease.
Good.
Can you breathe it up through the neck and into the face,
Through the backs of the eyes,
The jaw,
The forehead.
And just notice how easily that light just absorbs any tension through the muscles in the body.
Bringing fluidity to the breath.
Allowing it to find a new depth.
It's still okay to have thoughts.
And as you feel ready,
Can you draw your attention to all the muscles in the body.
From the top of the head through the tips of the toes,
Just notice the muscles in your body.
And now in the light of awareness,
That tension just melts away,
Creating softness in its space.
Still with your breath.
Good.
And then when you're ready,
All the way down to the feet.
Expanding a little closer to the surface where we find the skin.
The light changing again.
Perhaps it's a new color,
A new temperature.
And in this light,
Can you sense the absolute kindness and compassion that moves in this light?
Almost painting your skin with a sense of kindness,
Softness,
And peace.
See if you can even allow it to melt in between your toes and the sides of your feet.
Feel its softness as it moves around the ankles,
The calves,
And the shins.
And allowing that beautiful light to melt across the knees,
In between the legs,
The thighs,
The bottom,
And the pelvis.
Painting that beautiful light of kindness.
Around every little inch of skin.
Good.
Can you breathe it up to your belly?
And as it finds the skin in your belly,
See how kindly you can breathe this beautiful light around your skin.
Softening the moment and bringing a lightness to your body and your being.
Feel a dance across your chest,
Perhaps your breasts,
Under the arms,
Across the shoulders,
And all the way down to your hands.
Feel it warm the palms of your hands as it softens the skin.
And almost washes you in kindness as you breathe.
Good.
From the palms of your hands,
Up the arms,
To the neck,
And feel that lovely light wash across the face,
Like a warm embrace melting around the back of the head.
And in that lovely big breath,
Can you become aware of all the skin in your body?
And how it glows in this lightness,
This kindness,
And this softness.
And then exhale back down to the feet.
And then from here,
Generating another color of light.
A different pattern,
A different shape.
And this beautiful light,
This light of awareness,
Wanting to become aware of that space beyond the feet.
Perhaps a foot beneath the feet,
Where we feel our Earth Star Chakra beneath.
That lovely center that grounds all of our psychic energy into the Earth grid's beneath,
Just gaining a sense of foot beneath the feet.
Just beyond the body,
Into that electromagnetic field around you,
Or your aura.
Good.
Drawing that attention and that awareness in front of the legs,
In between the legs,
Either side of the legs and underneath the legs.
As you gain a sense of that space around your skin,
Your muscles,
Your bones,
Your physical body.
Feeling how that space holds space for you,
Protects you,
Nourishes you.
Creates a boundary for you.
Good.
Draw it out further around the body,
Around the sides,
In front of the chest,
The belly,
And even the face.
Just notice that space just in front,
Behind,
And either side of the body.
Do you find that space above the head?
Can you gain a sense of that egg-shaped light all around the body,
Your bubble,
Your aura,
Your electromagnetic field?
And with one big breath,
Can you become aware of that whole space around the body?
From above the head to below the feet,
All the way down to the Earth Star Chakra.
And with that awareness,
Can you bring in the skin?
That softness,
That ease,
That kindness,
Compassion,
And peace.
Dropping in a little deeper as you bring the muscles back into your awareness.
That fluidity and depth of breath.
And then one even further into the bones as you feel that stability,
That presence,
And that centeredness.
All different shapes and colors and tones of light.
And see if you can have whole body awareness from the bones,
The muscles,
The skin,
And that auric field all around the body all at once.
Including that space behind you or beneath you,
Above and below you,
And all the way within you.
Good,
And just take a moment to breathe here in the silence,
In the stillness,
And in the peace.
If you find your mind wandering,
Just take a big breath,
Draw your awareness,
That light,
Back into the body.
Allowing your attention just to simmer in the moment,
And all you need to do is breathe.
Still with that forebeing awareness.
Good,
If any tension or the urge to move,
Or that feeling of tightness or contraction surfaces,
Just take a breath.
Allow the light of awareness to absorb it.
We don't judge you,
We just notice.
Allowing the intelligence of the body and the being to reorganize itself here in this moment.
There's nothing you need to do other than observe.
Just simmering in your own light of awareness.
Good,
And when the attention shifts outside of the present moment,
We can feel little contractions,
Little tensions,
Even a change in the rhythm of the breath.
We don't judge that,
We just get curious.
Knowing how easily we're gonna breathe that attention back into the body.
And come back into that space of witness.
Giving permission for the body to relax.
Can you bring more warmth to that light?
More acceptance.
Beautiful,
And you're welcome to stay here longer if you need,
You can pause the recording.
Or if you feel ready to come out of this meditation,
You can begin just to draw the awareness back down to the feet.
Noticing that Earth Star Chakra beneath.
I'm just paying attention to how easily you can move the awareness through the body.
Good,
And from the feet.
Just noticing the weight of the feet on the ground,
Whether you're laying down and it's your heels connecting beneath,
Or whether it's your bottom and the sides of your feet.
Just feel into that space where the body touches the ground beneath.
And finding your beautiful spine and taking a lovely breath from the base of the spine all the way to the back of the head.
Following it in to the top of the neck.
And folding your awareness forward as you find the backs of your eyes,
Beginning to bring a bit of movement to the eyes,
Keeping your eyelids still closed.
Perhaps you look with your eyes closed,
Your eyeballs from left to right.
Good,
And then down to the lips as you give them a little lick.
Take a nice big breath in through the nose and let that breath fall back out through the mouth.
Beginning to notice the sound of that exhale breath.
And following it all the way down to your feet as you bring a little bit of movement back into your feet.
Up to the hands where you begin to give your fingers a little wiggle.
Moving how your body needs as you slowly and gently begin to come out of this meditation,
Perhaps setting an intention to take that presence with you into your day or your evening.
Good,
Noticing the room in which you're in.
And if there are corners,
Just mapping them in both on the ceiling and the floor.
Beginning to notice the sounds around your body,
Your being.
And then the quality of your mind within,
Perhaps there is just the sound of your breathing.
Just a slight little increase of space between thoughts,
Perhaps not,
And that's okay,
That's just a practice today.
Good,
And as you feel ready,
Just drawing your eyes open nice and slowly.
Allowing the physical space to enter back into your awareness.
Allowing your eyes to move slowly as you adjust back into your environment.
Good,
Thank you for meditating with me today.
If you enjoyed this,
Share it with a friend and I'll see you next time.
Namaste.
