Hello and welcome to the session today we're going to be practicing slowing down through breath work,
Mindfulness and visualization this will be an eclectic practice but one that is designed to help you settle in,
Calm down take a little bit of a pause if you're struggling with the decision or perhaps feeling overwhelmed by a memory or emotion or a mood this meditation is for you I invite you to take a seat or lie down and get yourself comfortable you can close down the eyes if you wish and take some slow calm breaths in through the nose and out through the mouth with each breath just allow yourself to acknowledge and release any physical,
Mental or any energetic blockages along with anything else that may distract you from this session for the next few minutes all you need to do is breathe and be here to receive the session now as your body calms and your mind begins to settle take a moment to set an intention for this session may this session ground me in presence,
Focus my mind and open me to the guidance,
Clarity and insights this practice holds for me today may it bring me closer to embodying my highest self so as we enter into the practice,
I invite you to return to your normal state to focusing on the breath going to be breathing slower in through the nose and out through the mouth with every breath we're aiming to be just a little bit slower a little bit more relaxed and a little bit deeper we're not trying to force it we're not trying to push we're just trying to slow it down if you feel that it will add,
If you feel that it will help you release a little bit more I invite you to add a sighing breath to the out breath as you release the breath through the mouth just add an audible ah breathe in through the nose,
Slowly,
Deeply,
Fully then hold for a little bit just release release that gentle physiological sigh I'm going to add a little bit of a visualization to this practice and every in breath,
I'd like you to imagine just above your crown of your head glowing ball of energy this glowing ball of energy that's sitting just above the crown of your head is whatever color,
Whatever texture,
Look,
Feels right for you the feeling of freedom,
The feeling of wisdom,
The feeling of presence with your next in breath,
I invite you to visualize that ball of energy traveling down your body as it travels down your body it's just releasing any tension and it's progress as you breathe in,
It goes down as you breathe out,
It goes back up visualizing this ball of energy cleansing you you're breathing it into your core and with a sighing out breath,
You're releasing it if it feels right,
You could visualize this ball of healing energy traveling in a circle,
Clockwise or anticlockwise,
Whatever feels natural to you you visualize it traveling into your arms your legs,
Chest,
Your belly your face,
Wherever it is you feel you need healing and relaxation wherever you notice tension just keep breathing,
Just keep releasing and allow yourself to just let go you are safe this session is safe the breath is safe the visualization is safe you are safe you are safe you are safe and with each breath you are releasing more tension and calming down now i invite you to add one more thing to this practice,
We're slowing down the breath keeping it slow but not so slow that it feels forced you can add the sigh when it feels right the visualization of the healing ball of energy entering and releasing any tension into that process you can add some words if you have a favorite mantra or prayer or if there's a word or a phrase that feels right to you to use in this practice just now i invite you to add those words to the breath to the visualization to the release but if you would like i invite you to consider adding some inner guidance in the form of the words you can always just sit and listen with the in-breath you internally say the words you can always just sit and with the out-breath you add the words and listen you can always just sit and listen you can always just sit and listen you can always just sit and listen we're continuing to breathe slowly,
Continuing to maintain the visualization and continuing with the words,
You can always just sit and listen i invite you to just sit in this space with this practice for the next two minutes and if you find that your mind has wandered just gently and lovingly bring yourself back to the practice you can always just sit and listen and if you find that your mind has wandered so now i invite you to just let go of the words whichever words you are repeating just maintain the practice of the breath and the visualization and now i invite you to release and let go of that ball of healing energy,
Just gently acknowledging it and thanking it for its service with you today and finally i invite you to allow your breath to just be as it is just draw your attention to the sensation of the breath at the nose not trying to maintain a slower breath just returning your breath back to whatever its natural rhythm is just maintain some mindful focus on however it is now arising and falling away and for the next minute just be with your breath if your mind wanders just gently lovingly bring it back so as we come to an end of the session i invite you to just do a quick mind body and soul scan just gently ask yourself how am i feeling right now?
Do i feel calmer?
Am i more at peace?
Do i feel safer?
Do i feel better able to walk through whatever is arising in my life?
And how do i feel in this space and in this state right now?
You can come back to this session at any time if you ever feel at need of a rest or a break or a pause or to simply calm down just come back to this one or simply just take yourself through the steps close down the eyes,
Slow down the breath,
Add a healing and releasing visualization add a mantra or the words,
You can always just sit and listen and just be in that space for a few minutes with a timer or just until you've achieved the desired state of calm,
Clarity and peace if you haven't already,
I invite you to gently open your eyes return some movement to the body you can move your hips,
Your arms,
Your neck a little bit whatever it is you feel you need to just come back to receive the rest of the day and thank you so much for practicing with me and i'll see you in the next session namaste
