Welcome to the Body Mind Heart Refresh meditation.
My name is Johnny and I am honored to be your guide today.
Find a comfortable seated or reclined position.
As you feel ready,
Allow your eyes to soften close.
Let your feet anchor soundly down against whatever surface they are touching.
Allow your hands to uncurl from any fist or grip shapes so the muscles of your hands are at ease.
Let your shoulders drop and your neck lengthen.
Allow your jaw to unclench.
Let the muscles of your face soften and smooth.
Give your body total permission to soften,
Melt,
And relax deeper into your seated or reclined position.
Now,
Begin to deepen and lengthen your breath.
Inhale for two,
Three,
Four.
Exhale for two,
Three,
Four.
Inhale two,
Three,
Four.
Exhale two,
Three,
Four.
Inhale for about four,
Deeply and richly.
Exhale for about four,
Fluidly and smoothly.
And continuing with that pacing of breath,
We will center today's meditation on refreshing our bodies,
Minds,
And hearts by releasing tension,
Stress,
And heaviness,
And creating ease,
Calm,
And lightness.
As humans,
We experience a spectrum of sensations,
Thoughts,
And emotions in our bodies,
Minds,
And hearts.
Meditation can help us begin the process of releasing the sensations,
Thoughts,
And emotions that are not serving us,
That are weighing us down,
That are holding us back,
And it can help us start the process of bringing in the sensations,
Thoughts,
And emotions that will serve us and power us forward.
Let's start with the physical body.
Bring awareness to your physical body from the bottoms of your feet,
To the tips of your fingers,
To the very top of your head.
As you feel your physical body,
There is no need to diagnose or label anything you are feeling.
There is no need to overthink the sensations.
Simply acknowledge the feelings and sensations.
And as you feel your body,
Feel appreciation for it and a sense of commitment to care for it.
Now,
Imagine your breath as a beautiful golden light.
Fully visualize this light in detail.
This light represents health,
Wellness,
And vitality.
Take a deep inhale and imagine filling up your whole physical body with the light.
Take a deep exhale and imagine releasing any tension,
Discomfort,
Or dysfunction.
You might imagine that tension,
Discomfort,
Or dysfunction as a dark smoke that you are breathing out as you exhale.
Inhale,
Visualize the light of your breath flowing through your body with health,
Wellness,
And vitality.
Exhale,
Visualize the light of your breath removing any tension,
Discomfort,
Or dysfunction from your body.
And just remaining here with your breath and this visual,
If your mind wanders to other thoughts and distractions,
It's no worries.
Very simply,
Acknowledge whatever thought or distraction has come up.
Kindly dismiss it and gently redirect your attention back to your breath and the visual.
Continuing here with your breath and this visual for a few moments.
Now,
You can release this focus on the body,
But know that you have begun the process of releasing whatever is not serving your body and inviting in health,
Wellness,
And vitality into your body.
Now,
Let's bring the awareness to the mind.
Place your awareness deep into the center of your brain.
You may physically feel within your head and then try to bring that awareness deeper into the conscious mind.
As you bring the awareness into your mind,
Acknowledge the complexities and brilliance of your mind.
Feel appreciation for all that your mind can do,
For all that it does,
And feel a commitment to tend to it.
Now,
Once again,
Imagine your breath as that beautiful golden light.
Fully envision it.
Let this light now represent function,
Clarity,
And wisdom.
Take a deep inhale and imagine filling up your mind with the light.
Take a deep exhale and imagine releasing all that does not serve you from your mind.
Stress,
Outdated thought patterns,
And dysfunction.
Again,
You may imagine the stress,
Outdated thought patterns,
And dysfunction as a dark smoke that you are breathing out as you exhale.
Inhale,
Visualize the light of your breath flowing through your mind with function,
Clarity,
And wisdom.
Exhale,
Visualize the light of your breath removing stress,
Outdated thought patterns,
And dysfunction from your mind.
And just continuing here with your breath and this visual for a few moments.
Now,
You can release this focus on the mind,
But know that you have begun the process of releasing whatever is not serving your mind and inviting in function,
Clarity,
And wisdom into your mind.
Let's bring awareness to the heart.
Bring awareness to your heart center.
You may physically feel your heart in your chest.
And then,
Try to bring the awareness into the energy of your heart,
Which is connected to your ability to give and receive love,
Kindness,
And compassion.
Feel appreciation for your heart and how it allows you to experience all the emotions and feelings that make each of us human.
Feel a commitment to care for your heart.
Now,
Once again,
Imagine your breath as that beautiful golden light.
Fully envision it in detail.
Let this light now represent openness,
Compassion,
And love.
Take a deep inhale and imagine filling up your heart with this light.
Take a deep exhale and imagine releasing all that does not serve you from your heart.
Blockages,
Heaviness,
And coldness.
Again,
You may imagine the blockages,
Heaviness,
And coldness as a dark smoke that you are breathing out as you exhale.
Inhale,
Visualize the light of your breath flowing through your heart with openness,
Compassion,
And love.
Exhale,
Visualize the light of your breath removing blockages,
Heaviness,
And coldness from your heart.
And just continuing here with your breath and this visual for a few moments.
Now,
You can release this focus on the heart,
But know that you have begun the process of releasing whatever is not serving your heart and inviting in openness,
Compassion,
And love into your heart.
Now,
Remaining in stillness and silence,
Reflect on your practice.
Through this meditation,
You have refreshed the major components of yourself.
Body,
Mind,
And heart.
It's important to note that this meditation is not a cure-all for body,
Mind,
And heart.
Further awareness,
Work,
And care may be required as we as humans are always in progress.
But you have initiated change,
And you can now take what you have created with you as you go from this practice.
Now,
Let's take one last inhale and exhale.
As you feel ready,
You may open your eyes as you return back into your space.
Thank you so much for allowing me to guide your practice today.
It has been my pleasure.
Be well.
