Welcome to Coach with Kai Meditations.
Thank you for joining me for this meditation that is designed to help you relax and give your mind time to rest.
This is also designed to help reset the vagus nerve and the parasympathetic nervous system.
You may like to prepare a calming space that feels comforting.
Perhaps turn off all the alerts on your device.
If you have headphones,
Put them on to eliminate any noise or distractions.
Lower the lights if it permits and perhaps light a candle or incense if that supports.
If the air feels cool,
You may like to have a blanket to wrap around you or place over you,
Which can provide a feeling of comfort as the body relaxes.
Take a moment now to set a calm space and then,
When you're ready,
Find a comfortable place to sit or lay down.
But before you lay down,
Settle into a seated position.
You may choose to lay down later in the meditation,
But before we begin,
Let's relax the body.
As you settle into the seated position,
Make sure you're comfortable,
Perhaps placing a cushion behind you and make sure your body feels supported.
In this meditation,
Breath work will help reset the parasympathetic nervous system.
Deep breathing will help calm your mind and help relax the body.
Eye movement will help reset the vagus nerve and visualization will help your mind rest,
Leaving you relaxed,
Calm and feeling grounded.
During the breathing exercises,
You may like to place one hand on your diaphragm at the top of your stomach and the other on the lower part of your stomach.
When you inhale,
Breathe as deeply as you can in through your nose,
Into the stomach to the count of four,
And hold for the count of two,
And then breathe out to the count of six.
As you breathe in,
Feel your belly rise with your hands.
As you breathe deeply and slowly,
Filling up the belly all the way to the top of your diaphragm.
When you exhale,
Breathe out through your mouth,
First from the diaphragm and then slowly exhaling all the air from your belly.
You may like to use a low hum as you exhale.
Let us begin.
Practice breathing with me now,
In through your nose,
Deeply into the belly.
Breathe in,
One,
Two,
Three,
Four,
And hold,
One,
Two,
And breathe out.
One,
Two,
Three,
Four,
Five,
Six.
Again,
Breathe in.
Now shrug your shoulders up to your ears as tight as you can.
Squeeze and hold for a moment,
And as you release,
Back to a neutral position.
Roll your shoulders back and pull your shoulders down,
And then relax into a neutral position.
Again,
Bring your shoulders up as far as you can to your ears.
Feel all those muscles in your shoulders stretching.
Hold,
And now roll your shoulders back and downward,
And relaxed.
Feel the shoulders start to soften.
One more time.
Bring your shoulders up to your ears.
Really stretch your shoulders as far as you can up,
And gently release.
Rolling the shoulders back and pulling them down towards your waist.
Really stretch as you pull them down,
And relax.
Now,
With your eyes open,
Look as far left as you can,
Keeping your head straight,
Just using your eyes.
Look as far left,
And hold for a moment.
You may feel the desire to yawn or swallow.
This is normal.
Look as far left as you can now with me,
And hold.
And return your eyes to the centre for a moment,
And let your eyes rest.
Now look to the far right as far as you can,
Don't move your head.
Hold,
And return your eyes to the centre,
And relax.
Again,
Look as far left as you can.
Hold,
And return to the centre.
One more time,
Look as far right as you can.
And return your eyes back to centre,
And relax.
Breathe in one more time,
And as you breathe in and exhale,
Feel yourself exhaling the weight of the day,
The stress,
The anxiety,
The worry,
Or the fear.
The what-ifs,
The I-should-haves,
All the heaviness,
Just let it go.
Breathe in.
You may wish to remain seated or lay down for the rest of the meditation.
If you wish to lay down and the space supports,
Make yourself comfortable.
Perhaps support yourself with a cushion behind your head,
And one under your knees.
You may like to cover yourself or wrap yourself with a blanket.
Gently close your eyes.
Feel the parts in your body that are tight,
Tired,
Holding heaviness,
And deeply breathe into those areas.
Feel them start to soften,
As if they're melting like butter.
Relax your jaw,
Your brow.
Feel your whole body becoming heavy,
Yet weightless.
With your eyes closed now,
Look up as far as you can,
And hold there for a moment.
Notice the sensation of your eyes fluttering,
The muscles in your eyes stretching.
Notice if you see colours,
And if so,
What colours do you see?
Do you see any patterns?
Hold there for a moment.
And now gently relax your eyes,
Back to a neutral position.
Stress and anxiety are often fear-based.
Fear can be just that,
False,
Evidence,
Appearing,
Real.
Feeling overwhelmed,
Anxious or stressed is perhaps coming from that fear.
Think back to a time in your life,
When you faced a challenge,
Something you weren't sure you'd get through.
But you did.
You overcame it.
You learned.
You grew.
You carried on.
Now gently remind yourself,
I have the strength to face whatever is feeling difficult,
Heavy,
Challenging or causing anxiety right now.
Feel the strength within you now.
It's always been there,
And it will carry you through this moment too.
Repeat silently to yourself if you wish.
I am stronger than my fear.
I have overcome difficult challenges before,
I will again.
I am safe.
I am in control.
I have nothing to fear.
I am strong.
I am capable.
I am calm.
Again repeat.
I am stronger than my fear.
I have overcome difficult challenges before,
And I will again.
I am safe.
I am in control.
I have nothing to fear.
I am strong.
I am capable.
I am calm.
Stay here for a few moments feeling the strength of these words.
Now as you let your breathing settle into a normal relaxing rhythm,
Let's go on a small journey together to give your mind time to rest.
You are stepping into a wide,
Quiet hall made entirely of amber glass.
The hall is inviting and soothing.
Each breath you take adds warmth to the glow of this beautiful place.
Listen.
Listen.
A faint sound of air moves through this space.
Feel the air softly surrounding you.
It's warm,
Yet like a gentle mist.
The scent of cinnamon and orange peel lingers in this space.
Comforting,
Familiar.
Inhale the warmth.
Light folds around you.
Gold and soft,
Almost alive.
You feel calm in this space as the light surrounds you.
You start to see dozens of floating lanterns drift above you.
And around you,
Pulsing gently like slow heartbeats.
Watch them gently drifting.
Feel your heartbeat slow and steady as it pulses in time with the light drifting lanterns.
One lantern drifts towards you.
Stopping at your chest.
Inside,
A small flame flickers.
Steady.
Patient.
You start to absorb this light.
Feel its warmth filling up inside you.
With each breath in,
You absorb the warm golden light.
And with each exhale,
You feel your body lighten.
With every inhale,
It brightens.
And with every exhale,
It eases.
Feel the light filling your body.
Feel it extending from your chest out through to your arms,
Your legs,
To your hands,
Your feet,
Your fingers and toes.
Feel as it extends up through your shoulders to your head and to your face.
Your eyes slowly,
Softly filling you up with this gentle warmth.
For a few moments,
Stay with this rhythm.
As you and the light breathe,
Pulsing together.
Now,
Watch the lantern rise again,
Joining the others.
The room brightens,
Carrying a trace of your calm.
The hall fades,
But the glow stays.
Warm,
Deep inside you.
Take one more breath here.
Breathe in.
When you're ready,
Slowly start to wiggle your fingers and your toes.
Stretch your body and gently open your eyes.
Place your hand over your heart and take a moment to thank yourself for giving yourself this time and space to return to calm and to a peaceful state.
Carry this sense of calm,
Control and inner strength with you for the rest of the day.
You can return here any time you need to remember that steady light and strength and resilience within you.
Go with gentle ease,
Dear one.
Namaste.
I would like to thank my brother Luke for creating this beautiful supporting music for this meditation.
