Hello everybody,
Welcome back.
This is body meditation and you'll start to notice there's actually two different tracks here.
This first meditation is a simple head-to-toe meditation to connect you.
The second meditation on the next track is a pain meditation.
So go ahead,
Center yourself,
Close your eyes and start to breathe,
Inhale and exhale.
Breathe in,
Breathe out,
Belly rises and belly falls.
On your next breath,
Allow your gaze to go up above your head about 300 feet.
Allow yourself to see,
Sense or feel as a bright light comes down and enters into the top of your head.
Allow your mind to choose the color of this light.
Noticing that this light touches as it moves through your body,
Relaxes completely.
Allow the light to move into your forehead,
Softening,
Softening and relaxing you.
As you breathe in,
Breathe out,
Inhale and exhale.
And now allow yourself to see,
Sense or feel the light move behind your eyes,
Through your cheeks,
Into your jaw,
Connecting,
Softening and relaxing you.
As you breathe in,
Breathe out,
Belly rises and belly falls,
Inhale and exhale.
Now allow yourself to see,
Sense or feel the bright,
Beautiful light move into your neck,
Through your shoulders,
Down your upper arms,
Through your elbows,
Into your forearms,
All the way into your fingertips,
Relaxing,
Relaxing,
Relaxing you.
As your belly rises and belly falls,
Breathe in,
Breathe out,
Inhale and exhale.
And now allow yourself to see,
Sense or feel the bright,
Beautiful light move into your neck,
Through your chest,
And then allowing it to settle into your heart,
Relaxing,
Softening you and easing you.
Breathe in,
Breathe out,
Inhale and exhale.
And now allow yourself to see,
Sense or feel the bright,
Beautiful light move into your abdomen,
Your hips,
Your pelvis,
Connecting and grounding you.
As you breathe in,
Breathe out,
Inhale and exhale,
Feeling connected,
Relaxed and easy.
Now allowing yourself to see,
Sense or feel the bright,
Beautiful light move through your hips,
To your pelvis,
Grounding and connecting you into the chair,
As you relax with your breath in and out,
Feeling grounded and connected.
Now allow that bright,
Beautiful light to move into your thighs,
To your knees,
Your shins,
And all the way through your feet,
Relaxing,
Relaxing,
Relaxing you,
Feeling them soften and connect.
Now allow yourself to notice as your breath moves,
If the mind is wondering,
What do you do with that?
On your breath,
Just allow that cloud of thought to drift away,
Coming back into the bright,
Beautiful light as your belly rises and falls.
Inhale and exhale.
Now allow yourself to see,
Sense or feel the same beautiful light move from the base of your neck,
Down your mid-spine,
To your lower spine,
And all the way into your tailbone,
Completely connecting,
Connecting and connecting you,
Relaxing and breathing as your belly rises and belly falls.
Inhale and exhale.
Now allow yourself to see,
Sense or feel the same bright,
Beautiful light as if it circled around your whole body,
Like you are sitting in a cocoon of light,
Relaxing,
Relaxing,
Connecting you,
Breathing in and out.
Now,
As you sit in this bright,
Beautiful light,
Connected,
Relaxed and calm,
I encourage you to scan your body and start to notice if there is any air of your body that is still holding on to tension,
And if there is,
Just breathe and relax into there,
And take more of the bright,
Beautiful light into that body part,
Connecting,
Connecting and relaxing you as you inhale and exhale.
Breathe in,
Breathe out.
Now scan your body again and see if there is any other area that is still holding on to tension,
And again,
Take that bright,
Beautiful,
Relaxing light,
And allow the breath and the light to go there.
Inhales and exhales,
Inhale and exhale,
Breathe in,
Breathe out.
Now that your whole body is calm,
Relaxed and easy,
Feel how you feel.
Notice the slight calmness of your mind,
The softness of the muscles,
The ease of your skin,
As you breathe and connect,
Breathe in,
Breathe out.
As your breath deepens,
Take a few moments to thank yourself,
Staying longer in meditation if you wish.
As you thank yourself,
Make a mental note to come back tomorrow or later on today to the same place of calm,
Connected energy.
As you gently,
Gently wiggle your fingers and toes,
And slowly bring your awareness back,
You start to notice the sublime state of calm and grace that has completely enveloped your body.
Simply with breath,
Awareness and ease,
Breathe in and out.
As the time feels right,
You gently open your eyes,
Taking the same calm energy through your day,
Knowing you have manifested this simply through your awareness,
The time and your breath,
Taking this beautiful energy into the rest of your day and enjoying every minute of it.
Enjoy.
Have a great day.
Ciao for now.
