Hello,
This is Petrina.
Welcome to this meditation.
This one was designed specifically to release stress and overwhelm,
While opening and healing your beautiful heart.
Find a quiet and comfortable space to sit or lie down,
And when you get there,
Make yourself as comfortable as possible.
Then close your eyes,
Or bring them to a soft gaze,
Whatever feels most comfortable in your body,
And then slowly let the weight of the day start to melt away.
The goal of this practice is to release stress and overwhelm,
Open your beautiful heart,
And connect you to a sense of healing and inner peace.
Let's begin by bringing your awareness to your breath.
Take a slow,
Deep inhale through your nose,
Filling your belly,
Letting the breath expand into your ribcage,
And now let it rise up into your chest,
Pause at the top,
And exhale gently through your nose,
Releasing the breath from your chest,
Ribcage,
Belly.
One more time,
Inhale,
Belly,
Ribs,
Chest,
Exhale,
Chest,
Ribs,
Belly.
Continue with this breath at your own pace,
And then noticing how the breath feels fuller and more expansive with each round of breath.
Let this soothe your nervous system,
Sending a powerful message of calm and ease.
Now shift your attention a little deeper inward.
Let's scan your body for tension and discomfort.
We'll start at the crown of your head.
Relax your forehead,
All the tiny muscles in your forehead,
Your jaw,
Your neck.
Breathe into it and relax it,
Letting your shoulders drop them away from your ears.
Release.
Feel your arms grow heavy.
Your hands soften and open.
Notice your chest,
Your heart space.
Is there tightness?
Imagine your breath soothing,
Softening,
And expanding your beautiful heart.
Now soften your belly.
Allow it to rise and fall naturally.
Just observe.
Don't do anything,
Don't change,
Don't fix,
Just observe.
Be the watcher.
Relax your hips,
Your thighs,
Your knees,
Your calves,
Pelvic floor.
Feel your whole body grounding down into the surface that is supporting you in this moment.
With each exhale,
Slowly release and let go of all the tension in your body.
Feel your body sink deeper and deeper into relaxation.
Now take all of your attention to your heart space.
Now imagine a soft,
Warm light glowing from the center of your chest.
With each exhale,
See the light grow brighter.
With each inhale,
Imagine stress melting from your body.
Feel heaviness.
Feel overwhelmed.
Feel tension slowly release from your beautiful body.
Now picture this light as a vibrant green color of love.
Color of healing.
Let it fill your entire heart space.
Feel it radiate through your entire being.
Soften.
Ground.
Heal.
Now slowly repeat these affirmations,
Either silently to yourself or out loud.
I am safe.
I am loved.
I am at peace.
I am safe.
I am loved.
I am safe.
Begin to bring your awareness back into your physical body.
Slowly and mindfully start to wiggle fingers and toes.
A gentle rock up the neck,
The head swaying from side to side,
Up and down.
Yes to positivity,
No to negativity.
And when you feel ready,
Slowly open your eyes.
Becoming fully present,
Back into your physical space.
Now take this sense of lightness and open heart with you.
As you move through the rest of your day,
Or maybe you're going off to rest.
You are grounded.
You are whole.
And you are ready to face whatever comes your way with clarity and with love.
From my heart to yours,
With so much love,
Together we say Namaste.
Keep meditating,
Keep moving,
Stay peaceful.
Until we meet again,
I will see you soon.
