Let's begin by finding a comfortable place to relax and unwind.
If you need to sit and find a comfortable seat to sit on and making sure you're comfortable first,
Do so now.
If you need to lay down and are falling asleep or just getting more comfortable,
Go ahead now.
Now begin by taking in some refreshing deep breaths.
Breathing in and breathing out naturally.
When we begin the meditation process,
We sometimes focus on our breathing a little too much.
Where it feels manufactured or not natural.
Just let go of that and know that breathing is natural and automatic for all of us.
Just let it find its correct rhythm.
Good.
Now let your senses begin to feel out the room or space you're in.
Just begin to hear all the sounds in the room and feel the temperature of the room.
Is it hot?
Is it cold?
If you need to still get comfortable,
Now is the time.
Make any adjustments that you need.
Just understand that none of these sounds or temperatures in the room will deter you from your session today.
In fact,
Those sounds will only work to take you deeper into your practice.
So begin to notice your thoughts and feelings.
What do they feel like?
Are your thoughts rapid or are they slow?
Either way,
Just notice them.
Just notice your physical feelings and your emotional ones.
Understand that they don't control you and they do not rule you.
You are the master and they are the slave.
Just notice them and when you do,
Return your focus to the breath.
The simple breath of air coming in and out of the nose.
Notice the cool sensation around the nostrils when you breathe in and the warm sensation around the nostrils when you breathe out.
Good.
Just allow yourself for a few more deep breaths.
Breathing in calm and exhaling.
Exhaling all the tension and all the stress in the body.
Breathing in calm and exhaling any stress or any tension in the body.
Good.
Now,
In your imagination or your mind's eye,
I'd like you to find in your physical body a place that we call our center core.
Now that's a place where we feel that we can pull all of our energy into.
It's different for everyone.
For some it's in the chest.
For others it's in their belly.
Wherever that is for you,
Please pull all of your energy into that place now.
Good.
Now once again in your imagination,
I'd like you to drift out of your body and go and touch the wall in front of you.
And then drift back into your body,
Into that center core,
Deep into that center core now.
Each time we do this and you come back into your center core,
You can go deeper and deeper in.
So come out of your body again and go and touch the wall behind you.
And come back into your body now.
Deeper into that center core,
Deep down,
Deep in.
Good.
Now,
If you will,
Come out of your body and move to the wall on your right.
And then come back into your body.
That deep center core becoming a place that feels good to be in now.
Sinking deep into that center core.
Now,
Please drift out of your body and go to the wall on the left.
And then come back in,
Deeper this time than you've been before.
Deep in,
Deep down to where it's beginning to feel familiar and secure.
This time,
Come out of your body and check the chair beneath you,
The floor supporting you.
And come back into your body,
Deep into that deep center core now.
Good.
And now,
See if you can float up out of your body and go all the way to the ceiling.
Way up and float around up there on your stomach or your back.
Just feel the weightlessness.
And gently and slowly drift down like a bubble or a butterfly or a leaf floating gently.
And slowly down back into that wonderful,
Warm,
Deep center core of your physical body.
Deep down now.
Snuggle deep into that center core where you can rest.
Good.
Now gather up any little bits of energy you may have left anywhere in the room and anywhere else you may have been today.
Whether it was on the phone,
In your car,
In traffic,
Wherever that may be.
And bring them all back into your center core.
That is where they belong.
It's your energy.
It belongs in your center core.
Good.
Now rest just for a moment.
Just following the breath.
Good.
Now,
In your imagination,
Imagine yourself in a lovely,
Warm Caribbean villa ready to go down from your room and out to the beach.
There are 12 steps leading down,
And these steps are made of white polished marble.
And there's a handrail running alongside to make you feel safe and secure.
Alongside the steps is a partitioned off slope with exotic plants of various shapes,
Sizes,
And colors.
It is such a warm day,
And you can feel the heat on your body as you prepare to go down.
As you step down onto the first step,
You notice how refreshingly cool the marble staircase is beneath your bare feet.
And you go down,
And down,
And down to the second and third step.
Admiring the luscious plants with their bright red,
Purple,
And yellow flowers.
Going down deeper,
Down to the fourth and fifth step,
Down to the sixth.
Feeling ever so calm,
Relaxed,
And happy.
And the deeper down you go,
The more comfortably relaxed you become.
Deeper down to the seventh and eighth steps.
And you pause for a second or two.
Notice the smell and the taste of the fresh sea air,
And the most gentle of breezes as it wafts on your skin and in your hair.
Continue down to the ninth step,
Down to the tenth.
Feeling more and more calm and relaxed and comfortable.
Happy and safe,
Calm and relaxed now.
And as you reach the second to the last step,
The eleventh one,
You can hear the waves from the sea as they gently lap onto the shore.
And you breathe in a lovely,
Calm,
Relaxing feeling.
And now,
You step down to the ground,
Down to the bottom of the steps,
And just a very few steps away is the beach.
And as you stand here,
Feeling the warmth of the sun on your body,
And listening to the ebb and flow of the waves,
And admiring the wonderful view.
You take into yourself a calm,
Relaxing feeling.
A feeling of peace and tranquility.
So remain in this place just for a few moments,
As you allow these tranquil feelings to permeate your body,
Your mind,
And your soul.
And when you next hear my voice,
You'll be ready to absorb these beautiful suggestions that I'm about to give to you.
Let's begin by becoming aware of the bottom of our feet,
The tips of our toes,
And all the way throughout our feet.
Your feet have been taking you so many places over the years,
And they deserve to fully relax and let go.
So allow relaxation to amplify in your feet by simply placing your awareness on them.
Breathe in deeply,
Feeling comfortable and feeling relaxed.
All of your attention on the soles of your feet now.
Imagine that this is what connects you to Mother Earth.
Each step you take has made a difference in your life,
And moved you through hard times,
As well as achievements.
Breathe in deeply and send your feet love and respect for everywhere they've taken you.
Now imagine the Earth below supporting your every move.
The ground is your place of connection,
And no matter how high up you go,
Or how long your feet are elevated,
You always become grounded once again.
Become aware of the ground below you,
Wherever it may be,
And know that it is the source of pure connection to all there is.
Imagine now that from the bottom of your feet,
The roots of your soul are growing and extending down towards the Earth.
They make contact with the soil below wherever it may be,
And you feel the instant connection and security filled with unconditional love.
So relaxed as you feel in this amazing connection with the Earth.
Feel those roots strong and unbreakable.
They are now going into the Earth and taking root,
Allowing you to feel the ultimate relaxation.
See these roots however they appear for you.
They could be your favorite color,
Or look like roots from a plant.
Feeling them grounding you,
The soles of your feet are strong and resilient.
You have found the link between you and the Earth.
This is a bond that cannot be broken.
You came from the Earth,
And we are always connected to it.
Feel the union between you and the soil.
By becoming grounded on a daily basis,
You are strengthening the alliance between Earth and human.
Now allow the Earth and all her love to teach you anything you need to know,
And listen with an open heart and mind.
Get familiar with the messages you hear.
Allow the Earth to introduce you to the power of true connection.
You've made a strong alliance with the Earth,
Grounding you in soul and body.
Imagine that you are drawing this powerful experience of connection all the way up your legs,
Feeling this bond relax your body as it releases any tension along the way.
Breathe in again,
Feeling the union of Earth and body traveling up into your hips and pelvis,
Deeply relaxing you.
Breathing fully and passionately,
Feel the partnership between humans and Earth,
Traveling up into your abdomen and your ribs.
Noticing how being grounded is such a blessing.
Feel the connection travel into your chest and lungs,
Gracing your heart with love.
The Earth loves unconditionally.
She forever gives and only hopes for care and respect in return.
The deep bond of love is traveling up your neck,
Deleting any tension there.
This relaxing sensation goes into your entire head,
Training all of your muscles and bones to become fully relaxed.
The alliance between you and Earth travels all the way to the very top of your head.
Notice how you feel right now.
You are fully grounded,
A perfect combination between Earth and flesh.
There is a deep relationship between you and the Earth,
One that cannot be broken and must always be nurtured.
You and the Earth have formed a partnership,
One that makes you feel completely loved and cared for.
Now hear yourself saying these positive words,
Reflecting true connection to the ground below.
Togetherness Partnership Linked Bonded Unified Alliance Connected Grounded Good Now imagine again those roots coming from the soles of your feet.
They have now grown deep into the Earth,
And you can feel the connection to others around the world.
Now begin to slowly draw your awareness back down deeper down into your awareness,
Getting even sleepier.
Taking a big deep breath in,
Letting it out nice and slow.
Good night and Namaste.
