Hello,
This is Kit Souther and in this guided meditation you'll release your stress and worries by calming your mind and opening up your heart to true acceptance.
Please do not listen to this recording while driving or while operating machinery.
Only listen when you can safely relax and bring your full awareness to your own complete comfort.
This meditation will be 30 minutes long so please either choose a comfortable seated or lying down position.
If you prefer seated,
I suggest placing your back against a wall for more support.
Once you've found a comfortable position,
I invite you to close your eyes.
Settling into your breath,
Softly begin to notice the gentle inward and outward flow of your breath as it enters and leaves your body.
Taking note of how your chest and your abdomen gently rises and fall as your breath flows through you.
We inhale through the nose in unison and slowly with control we exhale through the nose.
We inhale and exhale releasing.
We inhale and we exhale through the nose.
One more we inhale and we exhale smoothly transitioning to our equal breathing technique.
We inhale for a count of six.
One two three four five six.
We exhale six five four three two one.
We repeat we inhale one two three four five six and we exhale six five four three two one.
We inhale one two three four five six and exhale six five four three two one.
Inhale one two three four five six and exhale six five four three two one.
Inhale one two three four five six exhale six five four three two one.
Last one we inhale one two three four five six exhale six five four three two and one.
Coming back to your normal cadence of breath and taking your time and relaxing with every exhale allowing the tension to melt off of you.
As you begin to settle into your body I invite you to imagine with your third eye a slow flowing river in front of you.
Begin to create a beautiful and serene forest with large evergreens or hardwoods or palm trees.
You feel the warm and comfortable air as it goes through your hair.
It's a safe place that feels familiar.
You feel warm and comfortable here.
Curious about the river you begin to slowly walk towards the river taking your time maybe looking at the flowers along the edge until you're standing on the riverbank at the river's edge.
You stop here and take a moment to look around noticing the landscape around the river.
Is the river surrounded by a lush green forest or is it a is the river surrounded by a lush green forest or is it a warm sandy riverbank surrounded by tall grass?
Taking a moment to envision your experience taking note of the color of the water the gentle current as it slowly moves past you the sound of the water as it glides over the rocks the riverbank as it feels underneath your toes the sun or the moonlight against your face the warmth of your surroundings the smell of nature and the fresh scents that enter through your nostrils listening to the river as it flows alongside you you extend your legs out so that your toes are just in the water and noticing the sensation of gentle flowing river and the steady glide of water over your skin and how the water temperature is perfectly adjusted to your body now you place your feet in the river acknowledging the trickles of water trickles of water that delicately splash against your ankles enjoying this moment of peace and tranquility wanting to fully relax you stand up and slowly walk into the river noticing how the water feels on your legs and the gentle current flowing through your fingers knowing that you are completely safe here and there's nothing to worry about you turn onto your back and gaze up to the sky your body is completely held and supported by the river gently drifting you don't have to fight it there is no tension you are free flowing as if you were one with the river allow your body to melt into the water allow your body to melt into the water releasing the muscles in your face and shoulders releasing the muscles in your lower back and hips and just allow the flow of energy throughout your body and I invite you to imagine the worries that you hold in your body in your spirit and in your mind and in your mind envision them as glowing orbs of light representing your pain and your struggles locating them throughout your body taking note of what they are and where they are we come back to your body as it gently glides down the river as an outsider looking at your body as it glides down the gentle river you begin to combine with the water fully releasing and allowing the body to flow and move without limits to move without boundaries and as you do so the orbs of worry and stress dissolve into the river allowing you to let go allowing you to let go and liberate yourself from attachment freeing yourself and your energy flowing and unconfined allowing your spirit to effortlessly glide down the river taking this moment to absorb all of the energy and light the sensations the movements and accepting the free flow of thoughts and emotions as you allow your body and mind to relax and unwind permitting your thoughts to stream in and out like water smoothly and gently through your mind permitting your thoughts to stream in and out like water smoothly and gently through your mind and at any moment if you become pinned with one thought return to observing the tender inward and outward flow of your breath coming back coming back to the sensation of your chest rising and falling knowing all you have to do in this moment is be releasing yourself releasing your energy which in turn heals your body mind and spirit and letting go and releasing accepting yourself and where you are today in your practice knowing that it's out of your control and you let it go coming back to the sensation of water against your skin and when you're ready slowly begin to form back into your physical body your physical body gliding over to the riverbank and steadily walking out of the water taking your time not forcing any movements begin the walk away from the river taking one last look over your shoulder before beginning to walk back to your physical body we inhale being mindful of the air going in through the nose and we exhale through the nose two more times we inhale inhale and exhale we inhale and we exhale begin to wiggle your toes and your fingers coming back to the space that you're in if you're lying down whenever you're ready gently roll onto your right side and use your hands as guides to come up we begin to rub our hands together creating heat placing them on our arms and our neck face and over your eyes once there we gradually open our eyes taking our hands off coming back to this world I bow to you the light in me honors the light in you namaste thank you for meditating with me
