Welcome.
My name is Karen Jones and I am an energy healer,
A mentor empowering women,
And a meditation leader.
The purpose of this meditation is to assist you to release all the stress and worry of the day so that you can relax and sleep deeply and well.
So let's come together.
I invite you to be sitting,
Feet flat on the floor,
Or lying down,
Whichever is most comfortable for you.
Be aware of your body.
Make sure it's in a comfortable position.
And now awareness on your breath.
Be aware of your breath,
Gently filling your lungs and releasing.
And notice what is coming to your mind right at this moment.
As it worries from the day,
Fears,
A situation that brought up anger or irritation,
Sadness or emotional pain.
Whatever it is,
Be aware of it.
And if you find your mind is really going in circles around whatever situation happened today,
Stop this recording for a couple of minutes.
Bring out a piece of paper and a pen and journal.
Just briefly write down what was that situation and how did it make you feel.
Go ahead and pause this recording if you need to and write that down.
This will help you to begin the releasing process.
And now that you've written down as much as you needed to about today's situation,
Bring your awareness back to your breath.
In fact,
Go ahead and put one hand on your chest and the other on your belly.
And take a deep breath in,
Filling your chest and belly.
And release,
Exhale with a ha sound,
Ha.
We're going to do that several more times.
Deep breath in and out with a ha sound,
Ha.
Deep breath in and out with a ha sound,
Ha.
Now letting your hands relax.
Let your breath go back to being gentle.
And let your awareness drop further down into your hips and pelvis.
On your legs,
Your lower legs,
Your feet,
And out the bottom of your feet,
Deep into the earth.
And now back to your hips and pelvis.
Now notice,
Because when we get quiet,
You may notice some emotions coming up,
Whether it's a feeling of sadness or anxiety,
Irritation or stress,
Whatever comes up.
Notice where that feeling sensation is in your body.
For instance,
When I'm feeling anxiety or stress,
I feel it in my upper belly.
Sadness is often in my chest.
Emotional pain may be in my throat.
But be aware,
Where in your body is that emotion?
And put your awareness there.
And notice,
What is that like?
Is there a sensation,
Like fluttering or tightness?
Is there a color,
Gray or red or dark?
Is there a shape?
A sphere,
A shape like a rock,
A mist?
And now while you're observing this area of the body with the emotion,
With the color,
The shape,
Breathe in and out of that area.
And if you need to,
Go ahead and put a hand on that area.
What we are doing is simply observing the emotional feeling,
The sensation,
And a sense of a color or shape.
Your hand on that area is simply to help you keep your awareness there.
If it's in your throat,
Imagine you're breathing in and out of your throat.
And simply observe.
What does that emotional feeling do?
More intense,
Less intense?
Does it change to something else?
Another emotional feeling.
The tightness or the fluttering,
Is it changing?
What about the color or the shape?
And when your mind wanders because it will,
Simply bring it back to that area of your body and come back to breathing in and out of that area.
Imagine what people notice.
If you simply observe without trying to change it,
That whatever was there will usually lessen in intensity and maybe even dissipate totally.
If it's still there,
Bring to mind something that makes your heart smile.
Maybe it's bringing to mind puppies or kittens,
Your pet,
Your dog,
Your cat.
Maybe it's your dear friend,
The thought of your dear friend,
Your kids,
Your grand kid,
The love of your life.
Maybe it's the trees you saw on your walk today or yesterday's sunset,
A book you read,
Something that makes your heart smile.
That experience of loving kindness.
Let yourself fill up with that feeling,
That smiling feeling.
And now direct that loving kindness toward that area of your body where you were feeling that tough emotion,
That tight feeling or fluttering feeling,
That color that just didn't seem right.
Observing that area,
Holding it within that loving kindness feeling that you get when your heart smiles.
Breathing into that area.
Take as long as you need to with this.
Now notice.
How are you feeling right now?
How is your body?
How are your emotions?
How about your mind?
Now coming back to something that makes your heart smile.
That loving kindness feeling.
Now put one hand in your heart,
Directing that loving kindness feeling,
That heart smiling feeling to you.
To your heart.
Breathing gently with awareness in your chest.
Now letting your awareness drop into your belly.
Directing that loving kindness feeling into your belly.
Breathing in and out through your belly.
Letting your awareness drop even further into your hips and pelvis.
Letting that loving feeling flow into your hips and pelvis.
Breathing as if you're breathing in and out through your hips and pelvis.
Letting your awareness drop further into your thighs.
Directing that loving kindness feeling in your thighs as you breathe in and out there.
Letting that awareness in your knees.
Directing that loving kindness to your knees.
Breathing in and out through your knees.
And when your mind wanders and you lose that loving kindness feeling,
Bring back to your awareness something that makes your heart smile as we did earlier.
Now direct that loving kindness feeling toward your lower legs.
Breathing in and out through your lower legs.
Letting your awareness down to your feet.
That loving kindness feeling into your feet.
Breathing in and out through your feet.
Now bringing that loving kindness back to your heart.
Breathing in and out through your heart.
Breathing out to your shoulders,
Directing that loving kindness to your shoulders.
Breathing in and out through your shoulders.
Bringing your awareness to your arms and hands and fingers.
Directing that loving kindness there.
Breathing in and out through your arms.
Bring your awareness to your neck and throat.
Drawing that loving kindness center in your neck.
And breathe in and out through your neck and throat.
Awareness now in your head and face.
Bringing that loving kindness there to your head and face.
Breathing in and out of your head and face.
Awareness back to your heart and to your hips and pelvis.
Noticing is there any place in your body that needs a little more loving kindness directed there.
Breathing in and out of that area that just needs a little bit more.
Letting yourself gently inhale and exhale.
Knowing you've released the stresses of the day and allowed yourself to relax fully and completely.
As you've directed this loving kindness,
This care to yourself.
Thank you for listening.
I invite you to drop a comment on how this helped you.
I invite you to follow me.
The sounds will continue for another several minutes.
Listen as long as you wish.
Thank you for listening.
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