Hello and welcome to the guided meditation for today.
My name is Amy Ballantyne and I am very honored to be a part of your meditation practice.
I invite you to get into a comfortable spot if you are participating in this meditation in a seated position that your feet are flat on the floor,
Your chin is in line with the floor,
Your back is supported,
Your hands can be relaxed gently in your lap.
I invite you if you are participating in this meditation lying down that you have something supporting your head and neck and if it helps you to feel more comfortable something underneath your knees.
This is a beginner guided meditation and I do encourage you to honor yourself and if your mind begins to wander,
That's very normal.
Just do your best to come back to your breathing and to the sound of my voice.
When you feel ready to do so,
Closing your eyes and tuning into your breath,
Focusing on increasing the length of your inhale and exhale,
Noticing your belly expanding on your inhale and falling on,
Feeling that breath as it moves into your body and out of your body.
On your next breath in,
Taking your attention down to your feet,
Feeling your toes,
Feeling this beautiful sense of relaxation flow up through the bottom of your feet and flow all the way up your legs.
Relaxation flows through your knees,
Through your quads and hamstrings to your hips.
So your entire lower half is feeling very,
Very relaxed.
Your attention now goes to your lower abdomen,
Releasing any stress and tension being held here.
Very calm as this relaxation flows up through your chest.
It flows up to your shoulders,
Down your arms,
To your fingertips so that from your shoulders to your fingertips,
Your arms feel very,
Very calm.
You feel the sense of relaxation flowing up through your neck,
Through your jaw,
Around the muscles of your face and eyes,
And out the top of your head.
And you take another deep breath in here,
And in your mind,
You scan from your head all the way down to your toes,
Any other places that need extra relaxation and calming energy.
On your next breath in,
I invite you to see a huge glass picture of bright white light pouring down into the crown of your head,
Like it's filling you up,
And it fills up your head and neck,
Flows down your shoulders,
Down your arms,
To your fingertips.
This bright white light flows down,
All the way down your chest,
Your torso,
Your hips,
All the way down your legs,
And out the bottom of your feet.
And out the bottom of your feet grow these strong,
Deep,
Deep roots,
So deep into the ground,
Strong and thick roots,
Helping you to be very connected and grounded and safe.
On your next breath in,
You see a beautiful pathway,
It is paved,
It's leading to you towards a forest that you know is up around the bend.
As you walk along this path,
All that you can hear are your footsteps,
And the sounds of birds tweeting here and there around you,
Letting you know that they are there,
And you just walk along,
Enjoying the peacefulness,
The calm,
The sun on your skin,
It is comfortable,
There is no breeze,
There is no wind,
There is no other sound,
And you feel very,
Very calm and content walking along.
You come to the place where the path meets the forest,
And you continue on your journey into the forest,
Down a small hill,
Around a bend,
And you can feel yourself traveling slightly downward with each step along this path,
And you know at the end of this path there is a small stream,
You like to walk by it,
It reminds you that life continues to flow,
That water continues to flow,
That you can continue to flow,
That obstacles may be put in your path,
But you can find a way to shift,
To change,
To grow.
As you walk along here,
You feel very calm,
Very content,
Very relaxed,
Peaceful.
You come to a place near the stream where the sun is beaming through the trees,
And you turn your face towards the sky,
So the sunlight is hitting your face,
You can hear the sounds of the water bubbling over the rocks in the small stream,
And you decide to be in the flow,
To tap into and tune into this feeling of calm,
And standing here with your face to the sun,
You feel that beautiful beam of light choose you,
That pours down into you,
Filling your head and your neck,
Filling your entire torso,
All the way down your arms,
Filling your legs,
Your feet,
Connecting you,
This beautiful energy,
This calming peacefulness,
You feel very calm,
Supported,
And safe.
On your next breath in,
I invite you to release all images.
On your next breath in,
To move your hands and your feet to coming back into your space,
And finally when you feel ready to do so,
I invite you to open your eyes.
Thank you so much for meditating with me today.
Namaste.
