Hello and welcome to your guided meditation.
My name is Jackie and I will lead us through this practice today.
Before we begin,
Find a comfortable position that can be seated or lying down.
Anything that makes you feel safe,
Supported and comfy.
As you settle into your position,
Let your eyes softly close.
Gently relax your shoulders away from your earlobes.
Your bottom teeth gently drop away from the top teeth.
Maybe even your tongue relaxes away from the roof of your mouth.
Feeling yourself in contact with the surface beneath you.
Can you let those parts of you that are in contact with that surface or surfaces,
Can you let those parts of you soften even a tiny bit more than they were a moment ago.
Allowing for yourself to be a bit more relaxed and at ease.
Letting go of effort and allowing yourself to let go.
Begin to tune into your breath.
Breathing in and out.
If it is comfortable for you,
Breathe in and out through the nose.
But of course,
If you have allergies or any difficulty with that,
Please feel free to breathe through the mouth.
Breathing through the nose just gives us a bit more control over the breath and can help us slow it down.
Breathe a little deeper and more mindfully.
So as you inhale through the nose,
Expand your belly outward to fill up with air.
And as you exhale,
Allow for your belly to soften back towards your spine,
Relaxing.
Continue to expand your belly outward with each inhale and let it soften,
Relax back towards your spine on your exhales.
Can you also add the expansion of the sides of your torso with each in breath?
So expanding not only through your belly,
But also through the sides of your body.
Outward with each breath in and allow for it to all softly relax back to the center as you exhale.
Now making this a full circle,
This 360 degree expansion of your body as you inhale,
Filling up not only through your belly and your side bodies,
But also through your lower back.
Fully breathing in and exhaling to let everything come back to the center to relax.
So breathing in to fill up and expand,
Breathing out to relax and let go.
Continue breathing however is comfortable for you.
And now bring your awareness as you continue to breathe.
Bring your awareness to the top of your head,
Floating right above the crown of your head.
And imagine that you can send your breath into this space floating right above you,
That each breath nourishes,
Heals,
Comforts and soothes this space that exists right above you.
Each breath sending more nourishment and love and ease into this space.
You can even imagine it as a soft,
Warm light.
And now imagine that light shines down and expands across your scalp and that you can breathe in more attention,
Nourishment and compassion into your scalp,
Allowing for your head to relax and that ease to continue washing across your face your face as you unfurl your brows,
Your eyes soften,
Ease across your cheeks and your lips.
Imagine you can send your breath into your whole face,
Filling it with soft,
Relaxing,
Kind energy and exhale to just exist in that energy.
Imagine that you can send your next few breaths to your throat,
To the front of your neck,
The sides and the back of your neck,
Breathing in attention,
Care and tenderness into your neck and your throat.
Allow for that soft,
Warm light and the breath full of nourishment and healing to wash over your shoulders,
To flow down your arms for ease and relaxation,
To enter your hands,
Your palms,
Nourishment and attention in each finger and fingertip.
Imagine flooding your arms and hands with this loving breath and allow for that nourishing breath to flow into your chest.
Imagining each breath goes directly into your heart space,
Opening yourself up to receive compassion,
Tenderness,
Care and nourishment.
Continue breathing that nourishing breath into your upper back,
Imagining filling yourself up with care,
With compassion and with peace.
Let your next few breaths expand beyond just your upper back and let that love and peace flow into your mid back and your low back,
Feeling your whole torso,
All the way up to the crown of your head,
Full of this loving,
Compassionate,
Peaceful breath of yours.
With each exhale that you can take or that you take,
You can let go of something you're ready to release.
Maybe a piece of anger or resentment or self-doubt,
Breathing in love and tenderness and breathing out to let go.
Continue sending that nourishing breath down into your lower body,
Your glutes and your hips.
Imagine that you can fill up your thighs and your hamstrings with this powerful,
Healing breath of yours,
Letting nourishment,
Tenderness and ease.
Wash down your legs,
Your knees,
Your shins and your calves.
Each inhale,
Filling you up with a little bit more compassion,
Peace and ease.
Each exhale,
An opportunity to let go,
To let go of any stale,
Negative,
Old energy you're ready to free yourself of.
Allow for that breath of yours to continue flowing down into your feet,
Across the arches,
Your heels,
Into each toe and toe tip,
Flooding your entire being,
Your entire physical body,
Your mind and your heart with your breath.
And with each breath,
Allow yourself to feel the compassion,
The nourishment and the relaxation that you so very much deserve.
Take another few breaths on your own.
Slow,
Deep inhales.
Slow,
Complete exhales.
Lovingly bring one hand to your heart and the other hand on top of that hand,
Tuning into the beating of your heart and how powerful,
Resilient and strong that heart is and how powerful,
Strong and resilient you are.
Give yourself a little bit of appreciation,
Maybe even a lot.
Give yourself the love that you deserve.
Bow to yourself and I invite you to thank yourself for taking this time to reconnect and to replenish.
I thank you so much for joining me in this practice today.
I hope you enjoyed yourself and I hope to hear from you.
Have a wonderful rest of your day and please treat yourself well.
Namaste.
