Welcome to Essence of Breath.
My name is Martina and today I would like to invite you on a guided meditation,
A journey within to invite and wake up the light within.
So you can do this meditation in a seated position,
You can also do it lying down.
I would recommend you to lie down so you can fully relax and receive.
And if you're lying down,
Taking time now to make it comfortable using any cushions,
Any blankets,
Any prompts you may need.
Maybe even putting something over your eyes to fully relax.
Spreading your legs wide,
Your arms wide alongside your body,
Elongating the back of your neck and bringing the chin slightly in to your chest.
So your whole spine and back can relax.
Let's begin by taking three breaths together to drop in.
So the next time you inhale,
Inhale deeply through your nose,
Filling up your belly,
Your chest.
And on the exhale opening your mouth and sighing the air out.
One more time,
A deep full inhale through your nose and on the top opening the mouth,
Exhale.
And one last time,
A deep inhale through your nose,
Belly,
Chest and opening the mouth,
Full relaxed exhale.
And then finding just a natural breath for a moment,
Following the natural flow of your breath.
You can breathe through your nose,
The mouth is gently closed,
Bringing your awareness to your feet,
The soles of your feet,
Visualizing white,
Bright,
Beautiful light here.
And as if you are opening the soles of your feet to receive this light,
Bringing it up and into your feet.
So white,
Nourishing,
Bright light into your left foot,
Your left toes,
Your left lower leg,
Knee,
Left upper leg and all the way up to your left hip.
A white,
Bright light bringing your awareness to your right foot,
Allowing the light to enter,
To fill up your foot,
Energize your foot,
Your lower leg,
Your knee,
Right leg,
Right upper leg and all the way up to your right hip.
White,
Light,
Light.
And also using your breath to bring this light in between your sit bones,
To your sit bones,
To your pelvis,
Your whole pelvic bowl is filled with a white,
Bright light.
And then with your breath and by just allowing the breath and the light to move in your body up through your spine,
The lower back,
The mid back and the upper back in between your shoulder blades.
Relax with this white,
Bright light,
Bringing your awareness to your belly,
Around the navel,
Seeing how the light fills up your belly,
Creating a warm,
Soft feeling inside.
This white light moves up to your solar plexus and fills up your chest,
Your heart and your shoulders,
Allowing this white light to enter your arms,
Your left upper arm,
Your elbow,
Your left lower arm and your left hand.
White light in your fingers and your fingertips and the palm of your left hand.
Bringing your awareness to the right arm and allowing the light to spread from your shoulder into your upper arm,
Your right elbow,
Your right lower arm,
Your right hand.
White,
Bright light in your fingers,
Your fingertips and your right palm.
Staying connected with your breath,
Helping the breath,
Helping the light by breathing into your throat,
Your neck,
Moving that white,
Bright light also up to your head,
Allowing it to fill every part of your head,
Your cheeks,
Your face,
Your lips,
Your mouth,
Even your tongue.
It's filled with this white,
Bright light.
Your nose,
Your eyes,
Your eyelids,
Even the muscles behind your eyes,
Nourished by this white light and your forehead.
I'm bringing this white,
Bright light into the area in between your eyebrows,
The third eye,
And allowing the white light to fill you up with inspiration,
Creativity,
Clarity,
Trust.
I'm just placing this white light here and then letting the white light to stay,
To continue to expand in every body part,
Every muscle,
Even every cell of your body.
A very energizing and nourishing breath at the same time,
Deeply relaxing you,
Nurturing you.
Breath is calm,
Deep,
Mind is quiet,
Calm,
Bringing yourself back to the breath,
To the light that's now making your body and your being very radiant,
Very vital and energized.
Lastly,
Bringing this beautiful white light into your heart,
Into the middle of your being,
Into your essence,
Your core,
That sweet spot in your heart.
To end this meditation,
Bringing your hands to your heart,
To the chest,
Just allowing them to warm up your heart,
To protect your heart,
To nourish your heart with the energy and a white,
Bright light.
And inside your chest,
Starting to visualize how your heart starts to glow in a white,
Almost golden shimmer,
Radiating out to the world,
Your beauty,
Your love,
Your presence.
Taking one last deep inhale into your chest and exhale,
Let it go.
You can either stay here a bit longer,
You can come up sitting,
Whatever feels good for you now.
And I wish you a beautiful continued day,
A blessed week and see you soon.
