I'm Shireen and today's meditation I call Water Flow and this is one of the greatest meditations to do to get instant calm and another great one to help you sleep.
In fact I had a woman once tell me that she suffered from insomnia for over 26 years and had her first night sleep after using this meditation.
So let's get started.
So sitting in your chair or lying down,
Begin by closing your eyelids gently.
Just feel them lightly close and begin to focus on that space behind your eyelids.
Bringing your awareness completely into the now,
Completely into this present moment.
Letting go of the to-do list,
Letting go of your day and focusing completely on that space.
That space is your own mental screen,
Your inner focus.
As you focus on that space,
Your mind instantly comes into the now and allows the emotional brain,
The back of your brain to become quiet.
And this allows the front of your brain to come into a really calm and focused space and trigger your relaxation response.
So as you're focusing on that space,
Come fully into the now and observe what is in that space.
Observe what's on your screen,
Shapes,
Colors.
It may be complete darkness.
Without creating a story,
Passing any judgment,
Simply observe.
It may even look like one of those kaleidoscopes as you look through,
Watching slow moment to moment movements,
Or it may be completely still.
Observe that space and allow your mind to be focused.
And as you're focusing on that space,
Become present with the feelings in your body as you travel into your body and observe how your body is feeling today.
And as you're traveling through your body,
Locate your breath and feel the gentle flow of your inhale and exhale breath.
Feel the inhale breath rising and feel your exhale breath gently flowing down.
Then connect to the rise and fall of the inhale and exhale breath.
And just connect with the natural flow of your breath,
The rhythm of your breath.
And flow with the rhythm of your breath.
Feel the inhale breath through your nose.
Exhale breath out your mouth.
And just allow the breath to flow easily,
Effortlessly.
And connect completely to your breath.
Anytime the mind drifts away or gets distracted,
Come back to the flow of your breath.
Move your breath deeper now by placing your breath in your belly.
As you inhale,
Feel the belly rise.
As you exhale,
Feel the belly fall.
And feel the rise and fall of your belly with your breath.
Feel your breath lightening your body.
Feel the belly relaxing,
Expanding,
Breathing deep into your belly.
And exhaling,
Feeling the belly drop.
Pushing the belly towards your lower spine on the exhale breath.
And then inhaling again.
Feel your breath move up the body into your chest.
Expand your chest on the inhale breath.
And feel it fall on the exhale breath.
And feel your chest rise and fall with your breath.
Moving your breath from your belly into your chest and then down again.
Move your breath all the way to your throat.
Feel the breath through your throat.
Feel it rise all the way from your belly to your chest to your throat.
And all the way down.
Feel it clearing and lightening your throat.
Bring your awareness now to your exhale breath.
Breathing in slowly.
Exhale all the way out.
Really focusing on that full completion of your breath.
Really emptying the lungs before you take your next breath in.
Slow inhale and allow a full and complete exhale out.
And as you're focusing on that exhale breath,
Focus on letting go.
Letting go of tension.
Letting go of stress.
Letting go of thoughts,
Feelings,
Attachments.
Letting go of whatever the body no longer wants or needs.
And as you're letting go,
Feel your body relax,
Feel the body sink deeper and deeper into relaxation.
Feel the body completely soften with every exhale breath.
Inhale slowly.
Exhale fully out.
Feel the body relax.
Feel the body soften.
Bringing your awareness to the top of your head.
Feel your mind,
Your scalp,
Your forehead.
Feel it relax.
Soften around your eyes.
Soften around your jaw.
Feel your jaw release and relax.
Soften the tongue.
Soften your neck and shoulders.
Feel your shoulders drop away from your ears,
Pushing them down,
Softening your shoulders and softening all the way down your arms.
Feeling your arms completely relax all the way down into your hands.
Feel tingling sensation in your palms and your fingertips as you let go of whatever the body is holding onto.
Feel your chest relax.
Feel your belly relax,
Pushing your belly out.
Create a nice Buddha belly.
Relax all the way down your spine.
Feeling that super highway of nerves.
Imagine your nerve endings turning to little white feathers slowly softening,
Softening your spine all the way down from your upper back through to your middle back,
Down your lower back,
All the way down through your pelvis,
Releasing the glutes all the way down through your legs,
All the way down to the base of your feet and feel your feet tingling,
Releasing.
It's as if your body has lost complete shape and form,
Completely dissolving.
You feel relaxed and light and clear.
The body feels like a clear open vessel.
The only thing you can feel through your body is your breath and bringing your awareness to the base of your feet.
As you inhale,
Imagine a beautiful gentle tide of water,
Like a blanket of water flowing up your body on the inhale breath,
Lifting that blanket of water all the way up the body,
Feeling that nice warmth of the soothing water up over your body all the way up and then letting it go all the way down on the exhale breath.
Inhale,
Lift the breath up the body as you lift that tide of water up the body,
Feel the flow of the water up over your body.
Exhale,
Release it all the way down.
And synchronize the movement of the water with the movement of your breath.
So as you inhale,
Breathe that water up the body.
As you exhale,
Allow it to flow down.
Inhale,
Lift that water up the body.
Exhale,
Allow it to flow down.
Inhale,
Lift the water up.
And as you're lifting the water up the body,
Feel it washing over the body.
Feel it entering into every cell and cavity of the body,
Cleansing,
Purifying,
Clearing the body.
Feel that water flow through the body all the way up and then all the way down.
And as you push that water down,
Feel it releasing any toxins or any tightness or stress in the body,
Simply releasing,
Using that magnetic force of water to cleanse the body.
Inhale,
Feel that tide rising up all the way up.
Feel it entering into the body,
Cleansing,
Clearing,
Purifying,
Like a magnet picking up any impurities in the body and then exhale them out as if you're sending it down a drain on your exhale breath.
And just take a few of those breaths in your own mind,
Lifting the tide up on the inhale breath.
Feel the gentle flow of the water like a warm supportive blanket.
Exhale release.
Inhale.
Gently exhale.
Feel that clarity in the body,
Clarity in the mind as if every cell,
Every organ has been cleansed and reset.
Feel that clarity in the body.
Feel that calmness.
Come back to focusing on that space behind your eyelids,
Holding the stillness,
The lightness,
The focus for a few more breaths and just slowly lifting your eyes,
Hold your focus on a spot in front of you for a few breaths so you can hold this stillness just for a few more moments.
Where the eyes go,
The mind will follow.
So hold your eyes still on one point for a few more breaths.
Feel the stillness,
Feel the clarity,
Feel the calmness and then slowly blink your eyes completely open.
And just hold on to the stillness and the calmness and the peace inside.
