Welcome to this guided meditation.
Today we will work on scanning the body and offering release,
Creating space.
As we round out the end of this year in this decade and we begin a new year,
A new decade,
Stepping into a new journey.
We begin by finding a comfortable position for our bodies to rest so we can go on this path inwards.
Finding an upright spine that is comfortable for you,
Perhaps it's supported behind you.
Begin to settle in,
Gently closing the eyes,
Turning our gaze upward and outward as if we were enjoying a beautiful sunrise coming over the mountaintops,
Way off in the distance.
We begin to observe the breath,
Using that as the foundation of our practice,
Noticing its movement just in this stillness,
In this moment that we sit here.
Perhaps you can feel for any tension or tightness in the belly or the chest and offer an intention to release and relax.
We begin to scan the body with our breath,
Sending your intention.
Imagine your body is surrounded by a brilliant bright white light.
This light is nourishing,
Healing,
Energizing,
Whatever your body might need.
We begin by taking a deep breath in,
Beginning with the belly rising up through the chest and holding,
Feeling this breath swirl around and slowly releasing through the nose.
Again,
Imagine this brilliant bright white light as you breathe in,
You breathe this light in,
Filling the lungs,
Rising up,
Expansion of chest and ribs,
Holding on a slow release through the nose.
Two more times,
Breathing in,
Filling the belly,
Rising up all the way to the collarbones and a slow release through the nose.
One last time,
This deep breath in through belly,
Chest,
Hold and a slow release.
Settling back into just a normal rhythm of breath and noticing if anything might have changed.
On your next breath,
Imagine breathing in through your nose,
That light that surrounds you and sending it all the way down to your toes,
Every single one of them,
Spreading throughout the foot,
Noticing any sensations,
Perhaps the connection to your seat or the floor and imagine this light just illuminating every cell in the foot.
Breathing in through the nose,
That light and sending it down to the ankles,
Allowing that light and the breath to swirl around.
Our intention with this practice is to not only release tension in the physical body,
But tension in the form of stress or fear or anxiety that gets trapped within the energy and emotional body.
And as we take inventory of our entire body,
We just give permission to let go,
Creating space with the light that we breathe in and on the exhale,
Allowing whatever needs to go to leave us.
Breathing in that light and sending it down to the calves and the shins.
On that next breath,
Breathing in that light and sending it to the knees,
The front and the back,
A place where we just put so much pressure,
We require so much and we get so much in return.
Mobility,
Flexibility,
Action.
Breathing in,
We're sending nourishment,
Relaxation.
Breathing in and sending it to the thighs and the back of the thighs.
The entire legs just illuminated with this brilliant light.
Breathing in,
Finding every single corner and cell and muscle and space within the body to light and on the exhale to remove.
Breathing into the hips and the pelvis,
The space where our tailbone and our root,
Our foundation,
Breathing light into this space and connecting with the energy there.
Softening the lower belly.
On the next breath,
Filling the entire belly and just allowing it to swirl and dance around.
This is a place where most of our organs live all throughout this space in our body.
So much energy and activity and production and elimination and creation.
Continue to breathe into this space for just another moment lighting up everything.
Offering healing and cleansing and purification.
This core is where our power lives,
Where we receive the fuel for the rest of our body and our activities.
Send some intention to make space to release anything that might be anxiety or fears or just anything heavy energy.
Noticing the middle of the back and each vertebrae.
Rising up and filling the upper chest,
The upper back with this brilliant light.
Pure.
Connecting with your heart center.
And taking inventory to anything that you notice in this space,
Perhaps a resistance.
Can you imagine that window to your heart center wide open?
Receiving the light to heal anything that we hold in our heart.
Trauma and pain or heartbreak or just simple emotions that are hard to process.
No matter how small or big you may think that is,
Giving yourself permission to release,
To no longer carry it with you forward.
Continue to breathe in through this heart center,
Feeling a lightning occur,
An easiness,
A flow state.
We can let go of our old stories and create new ones.
Just like our cells regenerate,
They create new ones.
Our body.
An infinite unfolding of new change.
Sending light down the arms to each finger.
Feeling for any sensations,
Temperature,
Any contact your hands might have right now with each other,
Your body,
A blanket.
Softening the shoulders.
We carry so much burden.
It can be seen and we move about,
Curled forward.
Imagine releasing open and those arms down and leading with confidence and shedding that heavy weight you carry.
Breathing into the throat center,
Softening the back of the neck.
Imagine that breath coming in through the nose,
The light going up the bridge,
Meeting at the point between the brows,
Swirling around there before it flows down the back of the throat.
Softening each muscle in the face,
The eyes and the lips.
Entire body illuminated with this light clearing out so that you can step into the new.
Follow your breath for just another moment.
Setting your intention for what you'd like to create,
What you like to step into and become.
Perhaps that's feeling more joy or ease in your life or perhaps there is a bigger change around the corner waiting for you and creating this space allows it to flow easier.
We create space,
We step into the moment and in this moment infinite possibilities exist.
Connecting with your heart perhaps just in your mind or your hands at your heart center.
Offering gratitude for this purification,
This cleansing,
Renewing.
And bring to mind anything else you're grateful for.
Thank you for sharing your practice with me.
May you enjoy the space you've created.
