This is a meditation written and recorded by Tameya Urban,
The Urban Healer.
It is my pleasure to guide you today.
Let's begin by finding a comfortable position and taking three slow,
Deep breaths.
Inhale through the nose,
Extending your breath down towards your center.
And when you're ready,
Exhale through the mouth,
Letting go of a sigh.
As you begin to slow your breath,
Allow yourself to land here as you are.
There's nowhere to go,
Nothing to do.
Simply be here.
Give yourself full permission to surrender,
Soften and settle.
You are safe here.
Let's check in with the physical body.
Begin by feeling the ground below you,
Supporting you.
Notice how your body begins to get heavier,
Taking up more space.
As you begin to relax,
Feel supported,
Feel held in this moment.
From here,
Move your next breath from the tip of the nose down the base of the spine towards the tailbone.
Notice your back body begins to align bone by bone.
Bone by bone.
Next,
Take a deep breath down towards your center,
Allowing your front body to soften.
Notice the wave of breath move from the nose down towards the belly.
And then gently exhale,
Letting it go.
By letting go of a sigh,
Allow that wave of relaxation to soften you.
Is there any way you could widen the chest,
Creating more space between the ribs?
Let us take three slow breaths into the heart center,
Allowing anything no longer serving you to be gently released.
First breath in and let it go.
Second breath in a little deeper and release.
Third breath in,
Biggest breath yet,
And let it go.
Now allow your shoulders,
Neck and jaw to relax,
Softening through the face,
Completely releasing any tension around the eyes.
Even allow the space behind the eyes,
The temples and the forehead to become softer.
Notice how relaxed your body feels.
Let's take one more cleansing breath in as we arrive at the root chakra,
Located at the tip of the tailbone at your base.
This chakra is associated with the color red.
Consider allowing this color to move through your body as it allows you to connect to the energy of this chakra.
This chakra is linked to feeling safe,
Grounding and survival.
Consider how this resonates for you today,
Staying compassionate with whatever thoughts that may arise,
No judgments,
No stories,
Simply notice and practice awareness.
Deep breath in and let it go.
Allow a wave of the color red to move through your body from head to toe,
Releasing any tension or tightness and shifting any stagnant energy that might be weighing you down.
Invite every exhale to gently soften you and fully release whatever no longer serves you.
And as you do,
Perhaps inviting in the mantra,
I am safe,
I allow myself to surrender now.
Continue allowing your breath to gently soften you as your body grounds and lands on the earth below you.
Perhaps consider allowing your own roots to grow deep into the center of the earth as if you were a tall growing tree,
Knowing you can use these roots to absorb whatever you need and desire.
You simply let go of whatever doesn't serve you or has no need in your life.
Take a big breath in and release and know just like a tree,
Sometimes you lose your leaves,
You may even hibernate and whenever you are ready,
You begin to blossom,
Flourishing,
Growing taller and wider.
So allow yourself to be held knowing there is a strong foundation below you and that you are never alone.
And in case your mind wanders,
That is okay.
Simply come back to the breath,
Coming back to the color red and remembering the mantra,
I am safe,
I allow myself to surrender now.
Feel supported,
Feel yourself fully soften as you allow any layers of stagnant energy that have been weighing you down,
Preventing your growth to be released.
If there's any parts of you that feel tight,
Perhaps heavy,
Inviting in the color red and sending your breath as a way to gently let it all go,
You are safe here.
So perhaps consider what are you ready to shed in order for you to continue growing and blossoming.
Give yourself permission to be supported and to flourish.
Big breath in,
Let it go.
I'll give you a few breaths in silence so you can allow the healing to integrate and to become embodied from here.
Let's repeat the mantra one more time.
I am safe.
I allow myself to surrender now and invite in the color red,
Seal in the healing powers of the root chakra.
May it be so,
And so it is.
Thank you for taking the time to meditate and surrender with me.
Namaste.
