Hello,
Welcome to your meditation.
Thank you so much for carving out the time to share this space with me today.
Finding yourself in a nice comfortable seated position.
Allowing the hands to fall down to the lap.
Placing the palms facing upwards.
Encouraging receiving during this meditation.
Closing the lips softly together as you're ready closing down the eyes.
Removing the tongue from the top of the mouth.
Placing it behind your two front teeth.
Softening the jaw.
Starting to find your breath moving into your body through your nose.
And moving it out of your body through your nose.
Bringing the focus to the breath as it moves in and moves out.
Softening any points of tension in the body.
Relaxing the shoulders.
Sitting up nice and tall and breathing here.
Noticing any thoughts that are coming to you right now.
And just allowing them to come.
Not bringing too much attention.
Not criticizing,
Not judging.
Just allowing the thoughts to come.
As we're here in this moment accepting ourselves exactly as we are.
Accepting how we feel physically,
Emotionally,
Spiritually.
Breathing in and breathing out.
As the thoughts come and go.
Noticing if there's anything that's no longer serving you.
That you need to release.
Something that's weighing heavy on your mind,
On your heart.
Maybe it's been here for five minutes.
Maybe it's been here for five months.
Calling to mind something that you need to let go of.
Now moving whatever it is to your heart space.
Picturing it there.
Feeling it's in your heart.
Noticing what it feels like to be within your heart space.
Take a deep breath in and a deep full breath out.
Slowly allow whatever it is that you need to release to start moving out of your heart space until it's a few feet in front of you.
Where you can picture it.
Where it's no longer a part of you but you can still view it.
You could still reach out and grab it if you wanted to.
Viewing it here in front of you and now placing it in a box.
However big,
However small.
Whatever color it is.
Whatever comes naturally.
Placing it in a box.
Closing the box.
Noticing how it feels now that the object can no longer be seen.
But you could open the box if you wanted to.
Observing all four sides of the box.
Together we will take a box breath outlining those four sides.
Where we will breathe in for four counts.
Moving up the left side.
As we move across the top we will hold our breath.
Moving down the right side we breathe out for four counts.
And moving across the bottom we hold our breath again.
Keeping your eye on the box begin to exhale all of the air from your lungs.
Together we breathe in for four.
Three.
Two.
One.
Across the top.
Three.
Two.
One.
Down the right side.
Three.
Two.
One.
Pause at the bottom.
Three.
Two.
One.
Breathe it in.
Three.
Two.
One.
Hold the breath at the top.
Two.
One.
Exhale it out.
Three.
Two.
One.
Hold here.
Three.
Two.
One.
Breathe it in.
Three.
Two.
One.
Pause here.
Three.
Two.
One and release.
Three.
Two.
One.
Hold at the bottom.
Three.
Two.
One.
Keep moving just like this on your own.
Except now the box starts to move away from you.
Further and further into the distance.
Slowly disappearing.
Where it is no longer within reach.
You can hardly see it as it moves farther and farther away.
Take one more full round on your own of box breath.
You can no longer see the box.
It is completely out of your vision.
Returning to normal breathing after you finish.
Noticing how it feels now that the box cannot be seen.
Cannot be touched.
Cannot be opened.
Giving yourself permission now to fully release that object that was on your hearts.
Feeling that release in your body.
Maybe whispering to yourself I release what no longer serves me.
I release what no longer serves me.
Take a deep breath in and a deep breath out.
Drawing your right hand onto your heart.
Left hand over top connecting with the beating heart.
Feeling the warmth from the palm of your hand.
Feeling yourself with love in this moment.
Forgiving yourself this space.
The time.
The permission to release what no longer serves you.
Thanking yourself.
Take a deep breath in and a deep breath out.
Gently letting the hands fall back down to the lap.
Take a deep breath in and a deep breath out.
As always,
You can come back to this meditation anytime,
Anywhere.
I hope this meditation served you in the way that you most needed it.
Namaste.
