Welcome.
My name is Stephanie Sarah.
I'm going to take you through the 4R meditation.
It's just a gentle step-by-step mindfulness journey designed to guide you into a state of calm,
Peaceful and intuitive awareness.
So if you're seated in a comfortable position,
Let's begin.
Just let your body rest gently,
Whether you're sitting upright or lying down.
Relax your arms,
Drop your shoulders,
And you can close your eyes.
Take a moment to simply arrive,
Giving yourself permission to relax and be present.
Starting with the first R is relaxation.
It begins with your breath.
So take a slow inhale through your nose,
Gently filling your lungs,
And exhale through your mouth,
Longer,
Slower,
Like a soft sigh of relief.
And again,
Inhale slowly and an extended exhale,
Letting the tension begin to melt.
Just feel your chest rise and fall.
Continue to breathe in slowly,
Exhale slowly.
Let each exhale carry away a little more heaviness.
Inhale completely,
Exhale slowly.
Just continue this rhythm,
Long,
Relaxed exhales,
And just feel your body beginning to settle in to calm.
Now the second R is release.
Just bring awareness to the physical body,
Starting with your face.
Soften the tiny muscles around your eyes.
Just relax the cheeks.
Just unclench your jaw.
Let your tongue rest.
Melt the tension from your neck and shoulders and let them drop.
Feel that release moving down your arms,
Elbows,
Wrists,
All the way down to your fingertips.
Just let it go.
Let your chest open with ease.
Breathing in completely and breathing out slowly.
Unwind your stomach.
Soften your hips,
Your thighs,
Your knees.
Just feel the release trickling down to your legs,
Your ankles,
And out through your feet.
And as you exhale,
Just let it all go.
You are completely supported.
You are safe to release all of the tension and resistance.
And continue to breathe slow and steady.
The third R is rise.
We'll move our attention from our head to our heart.
Just start by taking a deep breath from your heart by bringing your awareness to your heart center as you breathe in completely and exhale slowly.
Again,
With your awareness on your heart,
Breathing in completely and exhale slowly.
Now gently bring to mind something or someone that you are deeply grateful for.
This could be a person,
A pet,
A place you love,
A peaceful moment that has shaped your heart.
Just bring to mind something that brings you unconditional love and joy.
Let that image fill you.
Feel the warmth of through your chest.
Let it expand.
Allow your vibration to lift with this feeling.
Feel it in your body.
Allow it to percolate throughout your body like tiny bubbles raising your vibration.
Feeling connected,
Feeling loved,
And feeling light.
The fourth R is reach.
As we raise our vibration,
We can reach for calm and peaceful presence.
So in your mind's eye,
Just imagine yourself standing before a tall,
Beautiful ladder.
Each step leads higher beyond the boundaries of thought,
Worry,
And concern.
You place your foot on the first rung and you slowly begin to climb,
Step by step,
Rising above the chatter of the mind,
Rising above the stories,
The memories,
The concerns.
Higher now toward clarity,
Calm,
Stillness.
You can feel it washing over you as you climb,
Peaceful.
Keep climbing,
Step by step.
Imagine you climb right up into the clouds,
Light and airy.
You find yourself above the clouds,
At the top of the ladder,
In a quiet,
Boundless space.
Here nothing needs to be said.
Here you simply are.
Just let go of needing to understand,
To control.
Let go of the need to do and just be.
Breathing in completely and breathing out slowly.
Listen and observe.
Maybe you want to ask a question.
What is it that I need to know?
Or what does my higher self want me to know?
Then give yourself the grace to listen.
My voice will be quiet for a few moments as you listen from within.
Now when you're ready,
Gently begin to bring your awareness back.
Feel your body,
Your breath.
Wiggle your fingers and toes.
You can start to open your eyes,
Softly.
Just carry this stillness with you as you return to reality.
Thank you for joining me today and remember you can practice the four R's whenever you need to raise your vibration.
Relax with your breath.
Release through body awareness.
Rise by moving from your head to your heart and reach by climbing above.
