Guided Visualization For Body Awareness And Stress Reduction

Lid from within meditation.

Go ahead and find a place that feels comfortable for you,

Where you won't be disturbed,

A place where you can just be.

You're invited to make yourself comfortable,

Bring your attention into the room,

Notice the space around you,

Notice what your eyes see,

Your ears hear,

Let your hands touch.

You're invited to call all parts of you back from where you've been today already or what you have to do next.

Just inviting your awareness,

Your attention right in the present moment.

Gathering all parts of you back,

All energy back to you from where you've given it today,

Where your thoughts have been,

Where your energy has been,

Where your feelings have been.

Inviting you to bring it right back to your breath.

Breath moving in and breath moving out,

However it chooses to be is okay.

There's no right or wrong way to breathe,

In and out the nose or in and out the mouth is your choice.

Exiting your awareness to begin at the head.

Gently noticing if there are any thoughts that are coming to the surface.

If so,

You can just gently bring yourself back to your breath whenever you notice your mind has traveled or is taking you into the future or back to the past or just away from where you want your intention to be,

Where you want your present awareness to be.

Breathing.

Breath moving in and breath moving out.

Invited to let that awareness settle around the eyes.

You might take the eyes gently from the left side to the right side with the gaze lowered with the eyes closed.

Just creating a gentle back and forth motion from the left to the right.

Creating a gentle infinity sign or figure eight from each side.

Just letting the eyes settle back.

Try to cross over the bridge of the nose around one side,

Up and around and down the other,

Around the other eye.

Coming to settle right over the bridge of the nose.

Become aware of any sensations,

Noticing,

Feeling or sensing the breath move through the nose or the mouth or the esophagus.

Feeling the awareness to continue down to the shoulders,

The arms,

The hands,

The heart center,

The chest,

The lungs,

The rib cage.

Just noticing the inhale and the exhale.

Breath moving in and breath moving out.

Inviting that awareness to continue down to the abdomen.

Down to the base of the spine.

Down the legs and the feet.

Breathing in and just feeling yourself from the tips of your toes to the very top of your head.

Just noticing any sensations in the present moment.

You're invited to feel yourself grounded to the place where you're at at this moment,

Right here where you belong.

You can take this a step further by extending down roots from the base of the spine.

Feeling those to flow all the way down into the earth,

Layer by layer by layer,

As deep as they want to go down into the heart of the earth,

The heart of mother nature.

You're invited to sense or feel yourself rooting down in order to rise.

Feel your roots connect this heart of mother earth in whatever way feels pleasant to you.

You might even imagine or visualize this heart as a luminescent stone or crystal full of life source energy from the animals,

The plants,

The trees,

The minerals,

The crystals.

You're invited to let those roots gently connect you to that life source energy,

Knowing that with each inhale you can bring up that life source energy up through you,

Up around you,

Bringing up that crystalline grid,

That earth energy to fill you up,

Fill up your cup,

Fill up each chakra,

Each energy point in the body,

All the way up to the heart center and expanding out into each arm and out into each hand,

Breathing that up and through all the way to the top of the head to the crown center,

And just inviting that to sprinkle out and around and down,

Breathing up through the soles of the feet and exhaling out through the top of the head,

Then inviting the energy to move up and around you.

You can even extend the arms out to the side and overhead,

Creating a cup with your hands,

Imagining,

Visualizing or sensing the life source energy above you.

This could be a big radiant ball of energy.

It could be the sun,

The moon,

The stars,

Universal love,

Any ascended holy masters gods,

Goddess,

Whatever that is to you,

You are invited to sense,

Feel or imagine this luminescent ball of light above you or heart above you,

Full of that life source energy,

That universal cosmic multiverse energy above you,

Radiating full of light and color and you're invited to bring that down through the top of the head,

Behind the eyes,

The nose,

The mouth,

The throat,

Just feeling that radiate down and melting down through you and around you,

Filling up every cell,

Every bone,

Every tissue,

Every muscle,

The physical body,

The emotional body,

The intellectual body,

The spiritual body,

Just feeling that melt down and through all the way to the heart center,

Expanding out through the shoulder blades,

Down the arms and hands.

Breathing that in,

Breathing in through the top of the head and extending that down into the bottom of the feet,

Exhaling down through the bottom of the feet,

Just feeling that life source energy above,

Moving all the way down to your roots.

So taking a moment and just feeling yourself connected below and above and all around you,

Feeling this life source energy through you.

You're invited to let that awareness move to that center,

That heart center where the energies connect and expand out through the arms and the hands.

You're invited to sense or feel this cosmic light,

This universal life source energy deep within you,

Radiating at a slow level,

Filling up that space within,

That luminescent light within.

And with each breath,

Feeling that unfold,

Feeling that expand out in all directions like a big cosmic light,

Feeling that expand above and below and out each side,

In front of you,

Behind you,

Breathing into that light energy,

Breathing into that light,

Expanding,

Unfolding and illuminating within.

Breathing in,

Filling it up.

Each inhale and with each exhale,

Just feeling it radiate within you and expanding out through you,

Till it surrounds you.

It just keeps getting bigger and bigger and bigger.

Feel yourself in this present moment,

Connected,

Grounded below,

Connected above and lit from within.

Knowing that you have this with you at all times,

That this is your experience to just be,

To carry this with you,

That this shifts your perception of how you see the world,

How you see others,

How you see yourself,

Where you can connect to that heart lens and let go of any fears,

Worries,

Doubts,

Control of outcome,

Where you can trust that you are held and supported and loved and that you are open to receive,

Open to receive the endless possibilities and opportunities from the universe.

Breathe in to that space,

Feel or sense the color radiating through you and around you.

Breathe into that light as that continues to expand,

Notice any change in body temperature,

Notice any change in perception.

Open your eyes when you feel ready,

Reenter your space,

Feeling renewed,

Refreshed,

Renourished and empowered.

The light in you brings out the light in me.

Namaste.

Namaste.