Getting into a comfortable position,
Slowly closing down your eyes and connecting back in with yourself.
Taking a moment to feel your body on the floor or mat beneath you,
Noticing the points of contact your body is making with the ground,
And at each one of these points,
Feeling your body relax,
Releasing any tension,
Any stress,
Or any worry.
This is not only a time to relax your mind,
But also a time to relax your body,
Allowing your breath to do all of the work.
So we're going to start with some box breathing.
We'll breathe in for the count of four.
We will hold our breath for the count of four.
We will then exhale for the count of four.
And finally hold for the count of four.
I will be counting us through all of it.
And if any point,
This pattern of breath feels overwhelming or unsupportive,
You can feel free to let it go and just come back to a slow,
Easeful breath.
Getting comfortable where you are.
And we will begin with taking a deep inhale in for one,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Two more rounds.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Now take a big,
Deep inhale,
Holding this breath at the top.
And just feeling yourself full,
Full of love,
Full of peace,
Full of joy.
And then exhaling whenever it is that you are ready to let go.
Allowing all of this goodness to pour out of you,
Sending it to everyone around you.
Before returning back to your regular pace of breath,
Allowing your body to completely relax and melt into the mat.
If at any point you find that your mind is racing,
You can always come back to this breath.
Breathing in for four,
Holding for four,
Exhaling for four,
And holding again for four.
As a way to refocus your mind and come back into this present moment.
In this meditation,
We'll be exploring the light and dark that lives within us.
As with all things in life,
There are both light and dark.
And first,
I want you to take a moment to see in your body a warm,
Golden,
Swirling light.
Trust wherever it is that you can sense this light within your body.
Feeling its calming energy.
This is your light,
The part of you that shines,
That gives,
That creates.
Taking a couple of deep breaths in and out of this light,
Before gently allowing it to fade away.
I now want you to see a cool,
Dark,
Swirling light within your body.
Noticing where it is that this shows up for you.
Feel this cool sensation in the body,
In any heaviness that may be here.
This is your shadow,
The part of you that fears,
That doubts,
That resists.
Many times in life,
We want to focus on our light,
But our shadow is where so much of our wisdom lies.
Our shadow is our protector,
The part of us that works so hard to keep us safe.
So taking a moment to give this cool,
Dark light,
The shadow that lives within you,
Your attention.
Taking a couple of deep breaths in and out of it.
And noticing any sensations or feelings that may surface as you do.
Using your breath as your anchor,
Your strength.
Then I want you to begin to see that this cool,
Dark light is lifting.
And as it does,
I want you to notice what exists under it.
What has it been hiding or protecting?
Giving yourself space to sit with this,
To explore this,
And to breathe into this.
Now slowly bringing your attention back to the part of your body that holds your light.
Seeing again this warm,
Golden light within you.
This is your love,
Your potential,
Your power.
As you tune into this light,
I want you to remember all that you are.
Feeling it grow brighter with every inhale.
And seeing it begin to spread throughout your entire body.
As it fills your body,
I want you to notice that this light does not erase your shadow.
But instead,
I want you to visualize both energies,
Light and dark,
Swirling together in balance.
Creating a sense of harmony and wholeness within you.
The shadow teaching you the lessons you need to shine your light even brighter.
Working together to help you become everything that you came here to be.
Seeing both of these energies filling your entire body.
And having gratitude for every part of you.
Knowing that balance comes when you embrace it all.
So taking a deep breath into all of that.
Holding it at the top.
Before releasing and letting it all go.
Again,
Taking a deep breath in to everything you are.
Holding it at the top.
And exhaling,
Releasing anything that is no longer serving you.
Taking a couple of calm,
Soothing breaths at your own pace here on your mat.
Releasing any lingering tension.
Coming back even more deeply to the breath and to this present moment.
Noticing anything that may have shifted within your mind or body.
Staying here as long as you need.
And whenever you feel ready,
You can slowly begin to wiggle your fingers and toes.
Roll on to one side and come up to seated.
For slowly blinking your eyes open.
Thank you so much for practicing with me today.
