Good evening,
This is Brenda Cary of Sacred Path Healing.
In this meditation practice,
We will release the densities and heaviness of this day and bring in the joy that we wish to create for the next day.
So find yourself lying down,
Either covering up with a blanket or using any other props like pillows to make yourself completely comfortable.
We honor this day by taking care of our body and our mind and releasing the tension that has accumulated in both.
We begin with progressive muscle relaxation.
Start by bringing awareness to the soles of your feet.
And on a deep inhale,
I want you to flex your feet,
Spread the toes,
Breathe it in,
Tense up the feet.
And on an exhale,
Let it release.
Let the feet relax.
Deep exhale.
Now draw awareness to your right leg.
On an inhale,
Tense up the whole right leg,
Make a muscle with your thigh.
Maybe the leg comes slightly off of the ground.
Tense up,
Inhale.
And then on an exhale,
Release,
Relax that whole leg.
Allow it to feel heavy and supported into the earth.
Now same thing with the left leg.
On an inhale,
Tense up the whole left leg,
Tight muscle on the thigh.
Maybe it pops up off the ground a bit.
And then on your exhale,
Let it soften and release into the ground.
Now draw awareness to your low back and your belly.
And on an inhale,
Press your low back strongly into the ground.
Tighten up the belly just for a moment.
Inhale,
Inhale.
And when you're ready,
Exhale and let it relax.
Soften the belly,
Soften the low back.
Continuing to move up the body,
Draw awareness to your chest and down your arms.
And then on an inhale,
Make fists with your hands,
Tighten up your whole arms into your shoulders and chest just for a moment.
Big inhale,
Feel the strength.
And then on an exhale,
Let it release and relax,
Settling into the ground.
And then draw awareness to your face.
We're going to tighten up your face on an inhale.
So squeeze the eyes,
Pucker the lips.
Big inhale,
Inhale.
When you're ready to exhale,
Relax the face,
Especially around the eyes and the jaw.
Let the tongue drop down.
Draw the awareness to the top of your head.
We're going to float our awareness down the body.
So from the crown of the head,
Down the face,
Down the throat,
Continuing down the torso,
All the way down to the waist,
To the hips,
Down the legs,
Finally out the soles of the feet.
And then drawing in one more deep,
Deep breath,
Biggest one yet,
And a big sigh or exhale out,
Feeling heavy and supported into the earth.
Now we continue our evening meditation journey with releasing mental tension.
Allow these affirmations to wash over you,
Or you're welcome to repeat them out loud or to yourself.
I am safe and grounded.
I am relaxed and calm.
I allow myself to rest.
I am able to let go of the past.
I release tension that no longer serves me.
I give myself permission to relax and let go.
I am at ease in my body and mind.
I am at peace.
I am love.
I am love.
Allow yourself to be in this perfectly relaxed state for as long as you need,
Till you drift asleep.
And anytime the mind comes back with a story or a rehashing of what went on earlier today,
Remember you are safe.
Allow yourself to relax and release what no longer serves you.
And ultimately,
You are love.
Namaste.
