The following meditation was created by Carla Grundison of Intuition Continuum.
Welcome.
This meditation is intended to guide your body and mind into stillness,
Offering an interruption to the mental chatter,
And an opportunity for you to explore in your inner consciousness to reconnect with the courage that is already within you.
Throughout this experience,
I will invite you to notice sensations and images that arise in your mind's eye.
There may or may not be something that comes up clearly for you when I put forward these invitations.
That's okay.
Much is occurring under the surface,
Beneath your awareness,
No matter what you see or feel.
Reminding you that there is no wrong way,
Nor is there a singular correct way to experience this meditation.
What you experience is exactly right for you,
For today,
For this moment.
Inviting you to get settled into a comfortable position.
Gently close the eyes.
Breathing comfortably and naturally.
Inviting you to notice the in-breath and out-breath.
The rise and fall of your chest and belly with each breath.
Tune in to the feeling of the seat beneath you,
Supporting your physical body.
Inviting you to turn your attention to the top of your head.
Releasing any tension you may be holding in your scalp and hairline.
Around your ears,
Your temples,
And your forehead.
Relaxing the muscles around the eyes.
Softening around the mouth and jaw.
Releasing tension held in the neck.
And dropping the shoulders.
Allowing a sense of relaxation to move down your torso to the base of the spine.
Noticing both arms feeling heavier as you allow that relaxation to travel from the shoulders all the way down to your fingertips.
Continuing into your lower body,
Noticing the tension releasing as your attention moves from your hips,
Down past the knees,
All the way down to the ankles,
And out to the tips of the toes.
Noticing the larger muscle groups of the legs softening.
Your legs and whole body sinking deeper into a state of relaxation.
Inviting you to envision yourself with your feet planted in a place of your choosing,
Where you find comfort and strength.
This place may be on Earth,
Or a place you envision that is elsewhere.
Simply somewhere that you feel a sense of strong foundation.
In your mind's eye in this place of your choosing.
I invite you to bring forward the word courage.
Consider what it would look like for you to be courageous.
Notice the images and scenes that arise in your mind's eye.
Consider what it would feel like to feel courageous.
Tap into these sensations,
These feelings,
Drawing them closer into your focus of attention.
Now inviting you to invite forward an image or symbol into your mind's eye which,
For you,
For today,
For this moment,
Represents courage.
Reminding you there's no need for judgment of what comes up,
Nor is there a need to know the reason why this image or symbol has come up today.
Simply notice what has appeared to represent courage for you today.
Observe what's come up from various angles.
Be curious about it.
Consider what it sparks within you.
Any images or feelings that arise along with it.
Inviting you to turn your attention to your heart space,
Your heart chakra,
The center of your chest.
Notice any sensation you feel in this space,
Your heart space.
Notice an awareness that your heart space is filled with light.
A light that extends outward.
Inviting you to notice the color of this light.
Noticing that this light extends and connects in with the image,
The symbol of courage that is with you in this experience.
Inviting you to witness and to feel this connection between your heart and this symbol of courage.
Tap into any feelings that arise from this connection between the light emanating from your heart space and this symbol of courage.
Allow this strong,
Light-filled connection you have with this talisman of courage to integrate,
To be felt fully.
With this connection comes the permission to let go of any striving to be courageous.
A letting go of the perceived absence of courage.
With this letting go,
You find a replenishment.
You are replenished with the trust that you are replete with courage.
You are full of courage.
You are replenished with the trust that this courage is accessible and ready whenever you require it.
The courage that is already present deep within you,
Continually growing,
Sometimes incrementally,
Sometimes in leaps and bounds,
But it's ever increasing beneath your awareness.
This courage is abundant within you.
You are complete and courageous just as you are.
Stay in stillness for a few moments,
Tapping into the feeling into your surroundings.
Basking in this connection to your own courage.
You notice a soft silken cord has appeared nearby.
A tether for you to use to bring you back to the physical world where you began this experience.
Back to the physical realm to which you'll bring the key elements of this experience.
Offering a gesture of gratitude within the space.
Inviting you to take hold of this silken cord.
Trusting that you will remember all that is most valuable for you to recall from this experience.
And trusting that the space is always available for you to return to.
You begin to notice that the environment around you is shifting and dissolving.
You're beginning to become aware once again of the physical location in which you began this meditation.
Becoming aware of the position of your physical body within physical space.
Tuning in to the support of the seat beneath your physical body.
The silken cord which guided you back has now dissolved away.
Beginning to become aware of your breath once again.
The in-breath and out-breath.
Noticing with greater clarity the rise and fall of your chest and belly.
The sensation of the air moving in and out through your nose or mouth with each breath.
Noticing the sensation of your clothing on your skin once again.
Bringing forward the sensations that are coming up through your fingertips and an awareness of your feet,
A sensation of their placement in physical space.
Allow these physical sensations to support your return to your physical body and to a state of being a little more awake and a little more alert once again.
Inviting you to wiggle your toes and fingers.
Offering your physical body a stretch.
And inviting you to open your eyes as you feel ready.
Returning more fully to the physical space.
Inviting you to take a deeper breath in.
And then exhale.
Take your time returning to a state of groundedness,
Ensuring that you're aware of your physical body,
Your feet,
Your hands,
Your whole body in physical space.
When you're ready,
I invite you to move on with your day or evening.
Wishing you peace,
Rejuvenation,
And an even deeper connection to the courage already within you in the hours and days to come.
Take good care.
