This is a meditation for you to listen to anytime you feel you need to take a break.
To give yourself the opportunity to re-energize your body and your mind.
You can do this short guided meditation anywhere.
You can be seated or lying down.
You can even be standing if you like.
You can close your eyes if it serves you.
Or perhaps gaze softly down your nose.
And if it feels accessible for you today,
You can invite some length into your spine.
Some dignity into your presence.
Perhaps by extending the crown of your head up and away from your shoulders.
Releasing any obvious tension in your lower back.
Maybe noticing if there's more space for you to breathe in your chest by lifting the top of your sternum up slightly.
And lengthening down the sides of your body.
When you feel ready,
You can bring your awareness to your breath.
You don't need to control your breathing.
You can just notice how your breath feels for you today.
It may feel fast or slow.
You may feel your breath moving deep in your chest or just at the tops of your lungs.
Your breath might feel choppy or smooth.
Just pausing to notice the quality and the quantity of your breath today.
And you can,
If you like,
Remain with your natural rhythm of breath.
Or if you want to,
You can start to slow your breath down.
Just noticing how it feels for you to intentionally take longer,
Slower breaths in.
Let the longer,
Slow,
Steady breath out.
You can remain with either your natural breath or your slower breathing.
Let whatever breath feels best for you today stay with you.
As your breath starts to move more and more easily,
Flowing softly and gently in and out,
You can,
If you like,
Maybe allow your awareness to be soft as well.
Compassionate and gentle.
Maybe welcoming in an atmosphere of kindness and acceptance.
Maybe lifting the edges of your mouth into the hint of a smile.
As you rest with your kind attention on your breath,
You can,
If you like,
Imagine that with every breath in,
You are inviting fresh new oxygen and energy into your body.
And that with every breath out,
Maybe picturing that energy flowing throughout your body.
Maybe you visualize this rejuvenating breath as sparkling,
Warm,
Golden light coming easily into your body with your breath.
And then with your exhale,
Maybe sensing and imagining that you can see this glowing,
Healing light spreading to every corner of your body.
Breathe in oxygen,
Nutrients,
And healing energy.
Breathe out,
Allowing your body to be suffused in light.
Perhaps even feeling how this glowing energy reaches all the way through to shimmer out and up onto your skin.
Breathe in life-giving energy.
Breathe out,
Seeing each cell in your body being replenished and recharged.
You can stay with this breath for a few moments,
Just picturing this warm,
Healing light washing through you with your breath.
Maybe even visualizing your body now rejuvenated with a vitalizing glow of radiance.
Inhaling,
Filling up with light and energy.
And exhaling,
Allowing your muscles and tissues to be saturated with oxygen and cleansed of all stale,
Stagnant energy.
Maybe even sensing your body filling with deep feelings of relaxation and vitality,
Allowing every atom of your being to be permeated with this sparkling,
Healing light.
Feeling how it feels for you to invite this energy in,
Allowing it to bathe every muscle,
Every tissue,
And every cell.
Even feeling the spaces between your cells awash with this glowing exuberance.
Being here for a few breaths longer if it serves you with this visualization,
Following your breath in and out.
When you feel ready,
You can if you like,
Start to shift your awareness from soft observation to a more active state.
Maybe allowing your awareness to be almost like a broom,
Sweeping through your mind and your body.
Starting at the top of your head,
Brushing your awareness for a moment at the crown of your head.
Feeling how the intention of your awareness sweeps through the energy that's present.
And as it does,
Maybe you can even feel the energy there light up even more.
Brushing each sweep of awareness to clean and clear away any residual tension,
Any obstacles to this vitalized,
Energized way of being.
Brushing your awareness down your forehead,
Past your eyes and your cheeks.
And past your ears to the back of your head,
Down your neck.
Maybe now sensing your awareness sweep across the tops of your shoulders and down your arms.
Past your elbows and your lower arms.
And then feeling the brush of awareness across the palms of your hands.
And then bringing your awareness back up to your chest and sweeping your awareness now down your torso.
Feeling how as your awareness sweeps through,
Let your left feeling clean,
Renewed,
Reinvigorated.
Brushing your awareness down your chest and your back,
All the way down your spine.
Sweeping through your abdomen to the tops of your legs.
Moving down your legs,
Past your ankles into your feet.
Sweeping the tops of your feet in each toe.
And then just like with your palms,
Feeling the brush of awareness across the soles of your feet.
As you pause here,
Imagining that your awareness is sweeping through your body.
Maybe you can picture it dusting away anything that doesn't serve you.
Sweeping away blockages and obstacles to your health and wellbeing.
Feeling only bright,
Gleaming,
Wide awake energy in its wake.
If you feel ready to move on with the rest of your day,
You can perhaps take a few slow,
Deep breaths in,
Steady breath out.
You can maybe run your thumb across your fingertips,
Open and close your eyes.
Maybe allowing that hint of a smile that you started this meditation with to now grow,
To light up your face.
Re-engaging with the rest of your day with an abiding sense of renewed vitality and deep peace.
Moving through the rest of your day with energized confidence,
Wellbeing and kindness.
May you stay in the light.
I wish you peace.
