Hi,
And welcome to this meditation.
My name is Laurel Brown,
Creator of Inner Evolution,
And today I'm going to be guiding you on a meditation to feel connected,
To feel whole,
And to feel grounded.
So get ready.
Let's start by finding our comfortable seated position,
Legs crossed,
Hands on our knees,
Palms facing up.
We want to make sure that we're sitting on our sit bones.
So maybe moving the flesh if we need to,
And making sure we can feel our sit bones connected to the ground.
I want you to bring your shoulders up towards your ears and then back down again,
Allowing them to fall,
Gravity gently pushing on them,
Creating space in your neck,
Space between your shoulders and your ears.
We're going to take a moment to feel our alignment of our spine.
We want it straight from our tailbone all the way up to the crown of our head.
Imagining that there's a string from our tailbone going all the way up,
And it's pulling on us ever so slightly,
Lengthening our spine,
Lengthening the back of our neck,
And pulling our crown towards the sky,
Towards the ceiling.
From here we're going to gently close our eyes if we have not already.
Just feel this position,
This posture.
We're going to begin by inhaling deeply through our nose,
Exhaling out our mouth.
One more time in through our nose and out,
Releasing any tension,
Any stress from our day,
Just allowing us to sink into this posture and begin to feel grounded.
If at any time during this meditation thoughts arise,
Just acknowledge them and let them go.
You can come back to them at a later time.
This is your time for self-care,
For self-love,
For self-inquiry.
Lengthening our inhale through our nose and out through our nose.
Taking deep breaths in and deep breaths out,
Allowing our chest to expand on the inhale,
Our belly to expand.
And then on our exhale,
Feeling our chest fall,
Let our belly contract towards our spine.
Inhaling deeply through the nose and exhaling through the nose.
Continuing this breath for the next few moments.
Lengthening our awareness to the tip of our nose.
As we inhale,
Feeling the cool air come in.
And as we exhale,
Feeling the warm air from our body coming out.
Inhale,
Feeling the cool air.
And exhaling,
Feeling the warm air.
Bring your awareness to this sensation.
Cool air coming in.
Warm air coming out.
We're now going to check in with our body.
We're going to name a body part and I want you to just bring your awareness there.
Just noticing,
Just feeling without any movement.
Feel your toes as they relax.
Your ankles relax.
Your calves relax.
Your knees release any stress that's there.
Your quads relax.
Your glutes relax.
You release any stress that you carry in your hips.
Your abdomen softens and relaxes.
You feel the weight come off of your chest.
Your shoulders relax.
Your arms relax.
Your hands and your fingers relax.
Your back relaxes completely but stays straight.
The muscles in your face soften.
Your eyes become heavy.
Any tension or stress is released from your head and from your crown.
And you feel grounded.
You feel supported.
You begin to feel connected.
I want you to now bring your awareness to this space between your brows.
Your third eye point.
Imagining this black screen in front of you.
Like you're sitting at a movie theater before the movie has started.
As you're watching this black screen,
You imagine the color red.
Red changes to orange.
Orange changes to yellow.
Yellow changes to green.
Green changes to blue.
Blue changes to indigo.
Indigo changes to white.
You sit and look at the screen.
You see this white light.
It begins to embody you.
The white light feels warm.
Like a hug from your favorite person.
And starting at the top of your head,
The crown of your head,
This white light engulfs you.
Coming down around your head.
Down to your shoulders.
All the way down your arms,
Down the front and back of you.
You feel the warmth of this light.
It comes down your hips,
Your legs and your toes.
You are now sitting in this bubble of white light.
This light represents everything.
The entire universe.
The entire cosmos.
You're completely surrounded by universal love.
And it penetrates through you,
Through every cell.
As you become fully supported,
Fully embraced with this white light around you and through you,
You begin to repeat the mantra.
I am whole.
I am whole.
I am whole.
Continue to repeat this to yourself.
As you feel wholeness,
As you feel connected.
This is a moment of pure clarity,
Of pure transcendence.
There is no separation.
I am whole.
I am whole.
Continue repeating this for the next few moments to yourself.
I am whole.
I am whole.
This experience right now is something you can always come back to.
You are whole.
It is within you.
Sometimes you just need that gentle reminder to come sit within ourselves and experience our wholeness.
Begin to lengthen your breath.
Inhaling deeply through your nose and exhaling deeply through your nose.
Five breaths like this.
In through the nose and out through the nose.
In and out.
In and out.
Two more times deeply in through the nose and out.
Last time in and out.
Slowly bringing movement to your fingers,
To your toes.
Maybe rocking your head from one side to the other.
Gently stretching or contracting your spine.
Taking a deep inhale in,
Lifting our arms above our head.
And as we exhale,
Bringing our palms to heart center,
As we bow our head in gratitude to our teachers,
To each other and to ourselves.
Namaste.
When you're feeling ready,
Gently fluttering your eyes open and coming back.
Namaste.
