This is Rasa.
Welcome to your guided meditation.
Find your sit bones and legs.
Find the neutral spine position.
Breathe in deeply and exhale fully.
Feel the expansion on the sides of the ribs as you breathe in.
Feel the ease and relaxation at the base of your exhale.
Notice how the air around you feels where it touches your skin.
Notice how your clothing feels against your skin.
Allow the awareness of these sensations to ground you in the present moment.
Become aware of subtle sensations in the shoulders and in the forehead.
Imagine sitting on a beach surrounded by trees,
Palms and greenery with the ocean in front of you.
Imagine the feeling of warm sand between your fingers as the peacefully rhythmic ocean waves roll in and out.
Feel the smell of salt in the air and the warm breeze on your skin.
Become aware of the support beneath you.
Rest your sit bones and legs fully into this support.
Feel the weight of your body against the support.
Imagine growing roots from your legs and sit bones into the ground.
Strong roots connecting you to the core of the Earth.
Grow the spine and chest with each breath in.
Imagine breathing in the energy of the Earth and releasing any negativity or tension with Breathe in the vibrant energy of the ocean.
Exhale any unease back through the ocean to be released.
Breathe in the energy of the ocean.
Breathe out to release any adverse feelings.
Breathe in fresh oxygen from the ocean.
Feel this oxygen on the cellular level as it works to repair and regenerate the cells.
Feel it oxygenate the body.
Feel the enlivened breath circulating in the body.
Feeling the spine.
The head.
The chest.
Feel the breath on the inside of the nose.
On the back of the throat.
And the back of the lungs.
The meditative state allows the mind and body to rest in a way that can be deeply restorative and healing.
And so in practicing right now,
We can alter gene expression,
Down regulating the body's stress response and activating gene expression to improve immunity and wellbeing.
Creating and restoring cells,
Increasing nerve growth and neuroplasticity.
Reducing inflammation and pain.
Repairing DNA.
Inhale with the ocean rolling in.
As you exhale,
Imagine a grey light leaving the body from the ocean.
Breathe in.
Imagine shedding old cells and particles through this grey light.
Releasing toxins and tension.
Allowing emotions that have been suppressed and denied to come to the surface and then to be released into the ocean.
Good.
Imagine a healing colour of light.
Perhaps white,
Golden,
Green or purple light.
As you inhale,
Imagine breathing in the healing light.
Allowing the body with light that heals on every level.
Let the breath pour into the body abundantly.
Breathe in the life force.
Breathe in this healing light through the throat.
Through the crown of the head.
Through the heart.
In this light.
Replacing old cells with new healthy and vibrant cells.
Imagine this light repairing DNA and healing you deeply.
Invigorating you with the true and truest wellbeing possible.
Allowing you to be your most authentic self.
Allowing you to be your most authentic self.
Allowing you to be your most authentic self.
Breathing together with the ocean.
Expanding as wide as the ocean.
Feeling free as the ocean.
As your body and mind feel restored.
You are embodying the essence of your true self.
The confidence,
Authenticity and health that is you.
Imagine standing up.
Feeling your feet on the sandy beach.
Imagine stepping to the ocean's edge.
Looking at your reflection in the water.
Feeling the most authentic version of yourself looking back at you.
Imagine yourself in a state of complete vibrancy.
A vibrant face and body.
A state of freedom and abundance.
And alignment with purpose.
Imagine how you would be acting,
Speaking,
Thinking and being as the authentic,
Thriving version of yourself.
Visualise stepping into the ocean and fully immersing yourself so that your body is floating.
Imagine and feel your entire body is being held and supported.
Allow any tension around your body's edges to melt until you don't perceive it.
Perceive where the body ends and the water begins.
As you float now in this peaceful ocean,
Imagine all remaining tension releasing from the body into the water around you.
I will leave you to float here for a minute or two,
Allowing any insight or visions to sterile.
It is time to return.
Carrying for the images to dissolve and to fade.
Bring the renewed energy that you've cultivated within you.
Bring your awareness back to your physical body and the environment you are in.
Deepen the breath gently to awaken the body.
Thank you for practicing this healing meditation today and until next time.
