Hello and thank you for joining me for another episode of Come Back Home to You,
A self-empowerment meditation podcast.
My name is Angela Rose and I am a self-love coach and meditation instructor helping and supporting you to get out of your head and come back home to you.
Come back home to your heart and your body,
The place where you discover yourself and find true clarity.
Today's episode is a meditation for the littles.
So grab the kiddos,
Have them either sitting up or lying down.
This meditation is all for them.
Feel free to join them.
It's amazing when families meditate together.
After you listen to this episode,
You may feel calm and relaxed and centered.
You may want to take a nap or fall asleep for the night.
For this meditation,
I invite you to lay down and get really comfortable.
Together we are going to take three deep breaths and on your first inhale,
I want you to tighten up your whole body from your head all the way down to your toes.
I want you to squeeze real tight.
Make a face,
Squeeze your fist,
Bring your shoulders up to your ears and when you're ready,
Fully let go and exhale just letting out all the tension from the day.
On your next inhale,
Again,
Tighten up your whole body,
Squeeze,
Squeeze,
Squeeze and on your exhale,
Fully let go and release,
Just melting onto the bed or the floor,
Wherever you are.
Last one,
Tighten up your whole body on your inhale,
Hold it in a little bit longer and on your exhale,
Fully let go.
I'm going to guide you through different parts of your body and as I name each part,
Think of a beautiful light or maybe it's a symbol like a butterfly.
Catching each area of your body that I name,
Blessing you with calm,
Peace and joy.
Get out all the wiggles,
Lay very still.
You can place your palms up to receive energy or you can place your palms on your stomach.
Just listen to your body and what feels good for you.
And for this time together,
I want you to put aside all of your stress,
All of your worries.
You are in a very safe and sacred space right now.
I want you to feel that you are becoming very heavy.
Become aware of the parts of the body which I'm naming.
Bring your attention to your right hand and again visualize this beautiful butterfly landing on each part of the body,
Blessing you with peace and calm.
Bring your awareness to your right hand thumb,
Your second finger,
Third finger,
Fourth,
Little finger,
Now your whole right hand,
Your whole right arm now,
Your shoulder,
Right side of the chest,
Waist,
Hip,
Whole right leg,
Your right foot,
The toes,
One,
Two,
Three,
Four,
Five,
All five toes together.
Now bring your awareness to your left hand.
Become aware of the left hand,
Your thumb,
Second finger,
Third,
Fourth,
Little finger,
Whole left hand,
Whole left arm,
Shoulder,
Left side of the chest,
Waist,
Hip,
Whole left leg,
The left foot,
The toes,
One,
Two,
Three,
Four,
Five,
All five toes together.
Feel the two feet together.
Now feel the two legs together,
The hips,
The stomach,
Chest,
Back,
The two shoulder blades,
The two arms,
The neck,
Head,
Scalp,
Forehead,
Your eyes,
Right ear,
Left ear,
Nose,
Right cheek,
Left cheek,
Mouth,
Lips,
Tongue,
Teeth,
Chin,
The whole face,
The whole head,
The whole neck,
The whole back,
The four limbs,
The whole body,
Whole body,
Whole body.
Feel the contact between the body and the floor.
Be aware of the back of your head where it touches the floor,
The back of your shoulders,
The back of your arms,
Hips,
Calf,
Heels.
Now become aware of your breath.
Feel that you are breathing in a lovely clear bubble.
Every time you breathe in,
The bubble expands.
Every time you breathe out,
The bubble contracts.
Now count the number of breaths backwards from 10 to zero.
Relax your whole body and become aware of your heart right in the middle of your chest.
Make sure your mouth remains closed and imagine that you are breathing in and out through your heart.
Become aware of each breath flowing in and flowing out.
Imagine the air you are breathing is a golden color like mist and you are taking this golden mist into your body through the heart and spreading it about inside.
Feel your body with this golden mist.
Feel that every time you breathe in,
You are cleaning out your whole body with this mist and it is giving you many good qualities.
It's bringing you goodness,
Love,
Honesty,
Understanding,
Peace,
Happiness,
Joy,
And calm.
As you breathe out all the things you don't want or don't like about yourself,
Pass out from your body all the thoughts of unhappiness,
Maybe anger,
Frustration,
Overwhelm,
Or feeling worried.
That's okay to feel those things.
Right now all those things are being carried away by the golden mist leaving you to feel calm,
Relaxed,
And confident.
Become aware of your heartbeat.
Listen to the steady sound of your heart.
Imagine that in your heart the golden mist has formed into a very small golden egg.
The golden egg breaks open and there in your heart,
Sitting on a beautiful flower,
Is a tiny little bean the size of your thumb.
This little bean is surrounded by a cloud of bright light.
It is sitting very still and silently looking at you and sending you love and happiness.
Allow yourself to be filled by its love.
This beautiful little bean is sending you so much love and the more it gives the brighter its light becomes.
It's giving you so much love that you cannot keep it all in.
You must send it out to all other people.
Think of your parents or your brothers or sisters and send this love to them.
Think of a friend or family member or a teacher and send them this love.
Think of all the people maybe you have a hard time with and send them this love.
Think of someone you love so much,
Someone who supports and cares about you and send them this love.
The more love you send out the more the little bean in your heart fills you with love.
Now send your own self,
Your body,
Your mind and your spirit this love,
This beautiful bright golden mist fills your whole body.
You were born worthy.
You are so loved.
You are perfect just the way you are.
You have so much greatness within you.
The world wants you to be exactly who you are and no one else.
You were born with a superpower and you discover what your superpower is when you allow yourself to be you and no one else.
I want you to imagine this golden light filling your whole body with this amazing feeling.
Imagine this golden mist filling the whole room that you're in.
Bring your attention back to your body.
Become aware of the sounds that you hear up close and in the distance.
And even though your eyes are closed just notice what you see the colors or shapes.
Become aware of the smells that you smell.
Become aware of how your body feels.
And silently or out loud I want you to say to yourself I am special and I matter.
I am special and I matter.
I am special and I matter.
Take three deep breaths inhaling through your nose exhaling out of your mouth.
Feel free to start moving your body awakening your body.
Or if you need to relax a little longer feel free to fall into a sleep.
Thank you for joining me for today's meditation.
I hope you love today's episode.
Feel free to listen to the music for a little bit longer.
I believe in you keep shining.
Thank you for joining me for today's meditation.
I hope you love today's episode.
Feel free to listen to the music for a little bit longer.
I believe in you keep shining.
Thank you for joining me for today's meditation.
