Welcome,
My name is Aya and I'm going to guide you through a meditation for relaxation and renewal.
Allow yourself to find a comfortable place to rest,
Be it seated or lying down.
Allow your eyes to soften closed or find a focal point to rest your awareness.
There's no right or wrong,
Choose whatever feels most supportive for you today and know that at any point you can shift or change as you need.
Attune your awareness to your feet,
To your seat.
Notice your points of grounding and connection with the earth,
That steady supportive force beneath you.
Feel the flow of your breath.
Just take a moment to notice,
To notice where you're at as you arrive here,
Where your mind is at,
How your body is feeling,
How your heart is,
Free from any judgment.
Just noticing,
Aware.
With that awareness we'll take a few deep breaths together to sink and settle in,
Allowing your next exhale to go.
Take a deep breath in through your diaphragm,
Feeling the abdomen expand.
Up through your lungs,
Feeling the chest expand.
Take a pause at the top and then exhale,
Releasing through the lungs,
Through the diaphragm,
Softening back down.
Beautiful.
Again,
Deep inhale,
Full expansion.
Pause and exhale,
Release.
And one more full deep breath in.
Your own pace,
Your own rhythm.
Feel all the way up,
Expanding all the way through the diaphragm,
Through the lungs.
Hold it full when you reach the top.
Pause in that place of presence and then full and complete exhale.
Squeeze all the air out of the lungs,
Out of the diaphragm.
Let every last breath go so that on your next in-breath you can welcome in new life and allow your breath to find its own pace and rhythm here.
Breathing in through the nose and out through the nose.
With every inhale,
Letting in,
Creating space.
With every exhale,
Letting go,
Grounding down.
Bring your awareness up to the top of your head and above you visualize a healing light or a clearing stream of water,
Whatever may resonate most.
And if you don't connect as much to the visualization,
You can simply scan through each part of the body alongside me.
And so with the awareness remaining at the top of your head,
Feel that light or stream or your own awareness begin to gently wash and trickle down the top of your head.
Feel it wash down your face and across your forehead,
Your temples,
Softening through the space between your eyebrows,
Down your eyes,
Your nose,
Your cheeks,
Down your mouth,
Down your jaw,
Allowing the whole face to soften and relax,
Allowing any tensions to release.
Feel that light or that stream wash down the back of your head,
Down the sides of your head.
Maybe even feel it wash through all the corners and the pathways of your mind,
Allowing the head to relax,
Allowing the mind to relax.
Feeling that light or that stream or that awareness wash through the throat,
The neck,
Releasing any tensions held here,
Moving down your shoulders,
Relaxing through the shoulders,
Untethering from any weights of the world that you might've been carrying on these shoulders.
Let them relax and feel that light or stream or your own awareness continue to wash down through the arms,
Through the hand,
Allowing the arms and the hands to soften and relax.
Feel that light or that stream run down your spine,
Feeling your spine long and tall,
Also relaxed,
Soft.
Feel it wash through the muscles of the back,
Relaxing and softening through the upper back,
Through the mid back,
Through the lower back,
Releasing any tensions or tightness held here,
Allowing the whole back to soften and relax,
Bringing your awareness to your chest.
Feel the light,
The stream,
Your awareness wash through your chest,
Wash through your lungs and wash through your heart.
Feel that light or stream or awareness run through all the chambers of your heart as your chest relaxes.
So to allow your heart to soften and relax.
Feel that awareness now wash through your abdomen,
Allow your abdomen to soften as that light,
That stream,
That awareness washes through.
There's nothing you need to hold in here and feel it wash through your organs,
Your digestive system,
Really allowing your internal system to relax.
Feel that light or that stream or that awareness wash down now across your hip,
Hip,
Down your seat,
Feel your seat soften and relax.
Melting deeper into the earth,
Deeper into this feeling of being held.
Feel that light or that stream or that awareness wash down across your legs,
Down your knees,
Your ankles,
Washing through the legs or the joints that carry you,
Allowing your legs to soften and relax.
Moving all the way down to your feet,
Washing through your feet,
Through to the tips of your toes,
Allowing your feet to soften and relax.
Allowing your whole body to melt into a deeper place of relaxation,
Feeling the release of tension and feeling the same through your mind and your heart.
Some time now to simply rest in this place of lightness and spaciousness that you've cultivated through the body,
Through the mind,
Through the heart.
Be here,
Breathe here,
Breath to breath,
Moment to moment if you'd like.
You may continue to rest in this place of stillness and silence within.
If you're feeling ready to return,
Take a moment to really seal in this relaxation,
This renewal.
You may even feel that light or that stream wrap around you,
Forming this protective bubble around you to keep you in this calm,
Clear,
Connected place.
And with that,
Gently,
Gently allow your breath to deepen.
Each inhale expanding through the whole body,
Welcoming in new life,
New light.
Each exhale helping to reground your awareness.
Notice your feet,
Your seat,
Notice the flow of your breath and the beat of your heart.
Allow those rhythms to help you gently return as you tuck your chin into your chest and slowly,
Slowly begin to open your eyes,
Taking your time as you return.
May you stay connected,
Calm,
Clear,
Holding the space of relaxation and renewal with you through the rest of the day and the week ahead.
Welcome back.
