Illuminate Me | Rest & Revitalise | Breath & Meditation

Start by taking three really intentional,

Present breaths.

In through the nose,

Maybe you wash it out through the mouth.

Inhaling a sense of openness,

A sense of vitality.

And exhaling any tension,

Stress,

Fear,

Doubt.

Opening with the inhale and releasing with the exhale.

And then gently sealing the lips and continue to breathe now through the nostrils.

As you nasal breathe,

Simply allow the body to gravitate a little bit more.

Noticing what parts of your body are in contact with the support beneath you.

Starting to allow those parts connected to the support beneath you to get a little heavier now.

Connection to support.

And then allowing the jaw to relax five percent.

The forehead to smooth and spread.

The shoulders to relax and release down a little.

And this practice is designed to support you reconnecting with your inner source of vitality.

Not seeking it from outside of yourself,

But knowing you have a well within a fresh energy.

From here,

We're going to work into a little bit of active breathing.

If you're pregnant,

Please don't suspend the breath.

Just continue to breathe to a steady count.

And we'll start with a clearing breath.

So go ahead,

Take a really deep,

Luxurious breath in through the nose.

And then let the mouth open and wash it away.

Breathing in through the nose.

Out through the mouth.

Active inhale through the nose.

Passive exhale through the mouth.

In through the nose.

Out through the mouth.

In.

Out.

In.

Out.

In.

Out.

In.

Active.

Out.

Passive.

In.

Out.

In.

Out.

Just one more.

In.

Out.

Fully in now.

Fill the whole body with bright,

Beautiful energy.

Suspend the breath.

Pause.

And then as slowly as you can,

Release through the mouth.

When you come to the end of the breath,

Suspend in time and space.

Just for a few moments.

Relax the jaw.

Relax the body.

Open in the pause.

And only you know when it's time to return to your breath.

We'll move into round two of three.

And this time we'll just find a little bit more of a dynamic rhythm.

Let's clear the breath once again.

Inhale fully.

Exhale through an open mouth.

Let it go.

In through the nose.

Out through the mouth.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

For ten.

Nine.

Eight.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

And fully inhale.

Fill your whole body being with fresh vital energy.

Pause at the top of the breath.

Suspend at the fullness.

And slowly,

Like a deflating balloon,

Let it go.

At the emptiness at the bottom of the breath,

We just remain here for a few extended moments.

Relax and open in the space between.

Notice what's here.

And only you know when it's time to return to your natural breath.

Moving toward our final round,

Which will be that little bit speedier.

Let's clear it out to begin.

Inhale fully.

Exhale,

Let it wash away.

In.

Out.

In.

Out.

In.

Out.

For five.

Four.

Three.

Two.

One.

Fully in.

Last time to experience this.

Fill the brightness,

The boldness of the being.

Suspend at the top of the breath.

And as slow as you can,

Through the mouth.

Let it go.

At the very end of the breath,

You suspend in time and space.

Relax the forehead.

Relax the brain.

Only you know when to return to the breath.

If you haven't already done so,

Towards natural breathing now,

You venture back to that.

And just allowing yourself to find your natural rhythm of breathing,

Easy,

Fluid breath.

And just take a moment to notice.

On the back of that short and sweet active breathing technique,

What's present for you?

All is welcome.

And now let's move that down toward the ground through a supportive,

Grounding breath.

We're now present on a deeper level.

And now let's unwind a little.

The breath being a wonderful tool for all these qualities of being.

We'll do another clearing breath.

And then we'll move into our serene breath.

So when you're ready,

Inhale fully.

Exhale to let it go.

Inhale,

2,

3,

4.

Exhale,

6,

5,

4,

3,

2,

1.

Inhale,

2,

3,

4.

Exhale,

6,

5,

4,

3,

2,

1.

Inhale,

2,

3,

4.

Exhale,

6,

5,

4,

3,

2,

1.

Inhale,

2,

3,

4.

Exhale,

6,

5,

4,

3,

2,

1.

Continue in for 4 and out for 6.

See if you can spread the breath to make the whole count of 6 feel easy and steady.

As you extend the exhale breath,

You're allowing the autonomic nervous system,

The parasympathetic nervous system to say,

Hey,

It's okay to slow down.

Moving into rest and digest recovery mode now through this simple breathing technique.

Just a couple more rounds of serene breath.

In for 4,

Out for 6,

Stay within.

And then allow yourself to return to an easy breath.

Unfiltered,

Uninhibited,

Just smooth,

Steady,

Natural.

And now I invite you to open your mind's eye.

Visualizing now yourself standing or sitting or lying,

However you feel more appropriate,

In a peaceful sunlit meadow.

The air is fresh and clean,

Carrying the scent of the blossoming flowers in the gentle breeze.

Above you,

The sun shines,

Casting a warm golden glow over your entire body,

Feeling the rays of life and energy from the sun.

Imagine the sunlight pouring down onto the top of your head,

Feeling it warming your scalp,

Soothing,

Bathing your mind,

Dissolving any mental tension or fatigue.

This golden light now flows down the rest of your face,

Relaxing every single muscle and continues downwards through your neck,

Your shoulders,

Releasing any stagnancy,

Stuckness or tension as it moves.

Allow yourself to connect to the feeling of this golden glow now flowing into your chest,

Filling your heart area,

Your lung area with flowing vital energy,

A sense of joy spiraling here in the heart space.

You witness this golden,

Warm,

Glowing energy moving through your shoulders,

Your arms,

Through the elbows,

Lower arms,

And it pools in the palms of the hands.

Feeling this infusion now of renewal energy and strength moving through your upper body.

This golden,

Warm light allowing each and every cell to reawaken,

To replenish and to rejuvenate.

Each cell glowing dynamically.

You witness this light now traveling down into your hips,

Your upper legs,

Knees,

Lower legs,

And down,

Down into the soles of your feet.

As you stay with the soles of your feet,

Just feeling a sense of groundedness washing through you now.

Connected to the earth beneath you.

And now imagining the entire body just illuminated in this golden,

Vital light.

Imagine this light had the power to diminish,

To dissolve any limiting beliefs,

Any things that are keeping you small or tired or stressed.

This golden light just blasts it all away.

And imagine that light starting to radiate from you now into the space around you,

Creating a protective orb where you are being fully recharged,

Floating,

Glowing.

And as you stay within this visualization of you recharging in this golden,

Good light,

You feel a sense of inner peace washing through the entire mind,

Body,

Heart system.

And as you do this,

These affirmations appear.

Feel free to let these affirmations be repeated internally once or twice in the space between,

Or simply let yourself bathe and bask within them.

I am a source of endless energy and vitality.

Every intentional breath I take renews and recharges me.

I release what drains me and welcome what nourishes me.

I am grounded,

Vibrant and vital.

And if there's any other statement that you would like to bring into this moment for yourself in this visualization,

Please bring that in now.

Allowing gently that image to dissolve in your mind's eye,

But the feeling in the mind,

Body,

Heart to be ever present,

Imprinted by that visualization now.

Knowing that you can return to that whenever you need a little uplift or a little recharge within yourself.

Starting to deepen the breath once again.

And as you deepen the breath,

Just noticing any sounds in your immediate environment.

Noticing any sounds outside of your immediate environment.

Feeling the ground or the support beneath you.

And when you're ready,

You can start to blink the eyes open.

And maybe it feels nice to take a few stretches through the body and come back to your space.

Allowing rejuvenation to stay with you as you move into the next part of your day.