Hello and welcome.
My name is Elise from Balancing Bodies and I'm here today to take you through this short meditation practice.
This is a time for you to be still,
To breathe,
To clear,
Release and be present.
To begin,
Take a moment to find a comfortable position.
You can be seated or laying down,
Whatever feels best for you.
Once you have found a comfortable position,
Take some time to become completely still.
Feel a softness washing over the body and a sense of ease entering the mind.
Give yourself permission to,
For the next few minutes,
Just be here and now.
Acknowledging that for the next little while,
Nothing else matters.
Those thoughts that enter the mind,
You can come back to a later date if need be.
But for right now,
Give yourself permission to just be.
Notice the breath.
Feel the breath moving in and out of the body.
Feel the movements the breath creates within the body.
The gentleness,
The softness,
The ease.
If you are in the breath cycle,
I want you to exhale fully.
I want you to let everything out.
Empty the lungs.
Then inhale.
Feel the beautiful expansion throughout the whole body.
Feel the energy,
Prana,
Life force entering into every cell of the body as you inhale.
Keep breathing in so fully that the breath reaches every cell of the body.
Hold the breath here and then exhale.
Let it all go.
Hold at the bottom of the breath.
And then inhale fully.
Feel the lungs.
Hold.
But relax,
Don't tense.
And then let it go.
Breathe out.
Exhale completely.
Hold at the bottom of the breath.
Once more like that.
Inhale.
Feel every cell of the body with this beautiful life force.
Hold it in.
And then breathe out,
Releasing all that no longer serves you.
Just let the breath come back naturally flowing in and out.
Feel ease.
Feel prana.
Feel yourself.
Self in this simple,
Still state.
Now become aware of the whole body.
Start to notice the way your toes,
Feet,
Legs,
Your whole lower body feels.
I want you to observe any part of the lower body that feels any kind of tension.
Then in a moment,
We are going to breathe in and tense up every little part of the lower body as tight as we possibly can.
We will hold it at the top of the inhale and then we will let it all go as we exhale.
Let's just start by taking a nice gentle inhale here.
And then let's exhale,
Empty the lungs.
Then we inhale to squeeze.
Breathe in,
Tense up your toes,
Your feet,
Your lower legs,
Your upper legs.
Hold it all in tight.
Tight as you possibly can.
Hold it here at the top of the breath.
Hold,
Breathe,
Tense.
And then exhale.
Let it all go.
Let the body relax.
Turn back to a natural breath.
Take a few breaths here.
Now we move to the torso.
I want you to start to notice your glutes,
Your bottom muscles,
Your hips,
Your abdominals,
Your lower back,
Your upper back,
Your shoulder blades and your chest.
Notice any tension that you're holding onto in any part of the torso.
And then we will do just as we did with the lower body.
Take a gentle inhale here.
Then exhale,
Empty fully.
Then let's inhale to squeeze the torso.
Create as much tension as you can in the hips,
The abs,
The glutes,
Lower back,
Upper back,
Chest,
Shoulders.
Squeeze and hold.
Hold it in tight.
And then relax.
Let it go.
Release.
Let everything come to soften.
Take a few calming breaths here.
And now we move to the arms.
I want you to notice your upper arms,
Your biceps,
Your triceps,
Your forearms,
Your hands,
All the way to the tips of your fingers.
Feel and observe every part of the arms.
And notice if you're holding any tension.
Take a nice gentle breath in.
Let it out.
Empty the lung.
Then inhale,
Squeeze the arms,
The upper arms,
Lower arms,
Hands,
Fingers,
Tense everything up as tight as you can.
Hold everything in tight.
Breathe in and let it all go.
Exhale,
Release and relax.
Gentle breath.
Finally,
We move to the head and the neck.
I want you to observe your head and neck.
Notice what you might be holding onto here.
In a moment,
You are going to tense every part of the head,
Face and neck as you can.
You are going to make it an unattractive but meaningful face that uses every muscle you can find.
So take a nice inhale.
Let go,
Exhale.
Then inhale and squeeze,
Tense,
Feel every part of the face,
The head,
The neck,
Tense up tight.
Hold it,
Hold it nice and tight.
Squeeze and exhale.
Let it all go.
Let every part of the body relax.
Feel all tension,
Stress and disharmony leaving the body.
Feel stillness and ease.
Feel the gentleness of the breath.
Now notice the mind.
I want you to visualize the mind being full of bubbles.
I want you to see every bubble in your head and each one of those bubbles represents a thought,
A worry,
Concern or distraction.
There may be a lot of bubbles or there may be there aren't too many.
Whatever it is,
Just accept it and I want you to spend the next few moments visualizing yourself going around and popping each of these bubbles,
Releasing it and letting them go.
Take your time.
Go with ease and grace.
Go and pop and release each of these things that don't serve you here in this moment.
Eventually you'll find this space where there is nothing.
See each of the bubbles popping.
I want you to see this space emerging.
Welcome in this space.
Breathe into this space of peace and ease.
Now just take a few moments here.
Just being in this space.
If you notice thoughts entering,
Simply go and release that bubble.
Let it go to another time.
Allow yourself to be here and now.
Breathing and being.
Breathing and being.
Breathing and being.
If you want to stay here a little longer,
Please do so.
Tune me out and allow yourself to stay and be.
Otherwise,
Bring yourself back.
Start to notice your breath.
Start to notice your body sitting or laying there in total stillness and relaxation.
Start to deepen the breath and invite life back into the body.
Start to make small movements that turn into bigger movements.
When you are ready,
Gently open your eyes and enter back into the room.
Thank you for joining me and don't forget to share your beautiful sunshine with the world today.
Namaste.
