Welcome to another meditation session. Join me for today's free meditation. Today we are going to journey into feeling the sensation of inner peace by taking a moment to connect to yourself and guide your focus inward.
We will tune in, move through breath, and scan the body with awareness to cultivate and expand inner peace.
No meditation experience is necessary to enjoy this beautifully calming and soul-nourishing guided session.
Lay down on your back for this meditation.
I will give you a moment to settle in.
From my heart to yours! I hope you enjoy today’s practice.
TRANSCRIPT
Close your eyes. Relax your shoulders. And slowly begin to deepen your breath.
Allow yourself the time and space to gently ease in. Nothing is forced.
Allow yourself this opportunity to simply connect and tune into yourself on a deeper, more meaningful level.
Focus on your breath.
Slowly but surely bring your focus inward.
Connect with yourself. Connect with your breath. Connect with this present moment.
Notice any thoughts that may come up. They are just thoughts. Acknowledge them. Then return your focus inward. Bringing your awareness back on to your breath.
As we begin to deepen the breath, we begin to tune into ourselves even deeper.
Bring your focus to your hips, then up to your heart space and then up to the crown of the head. Ensuring you have the head over the heart and the heart over the hips – you are aligned in the spine
Thank yourself for showing up today to slow down, meditate and take care of yourself. The hard bit is done.
Tuck the chin a little – extending the spine a little further.
We are going to go into a few cycles of breath awareness. Inhaling for 4 and exhaling for 4.
Before we begin take a big breath in and then exhale – letting it all go.
Let’s begin, Inhale 1234 - then pause – exhale 4321
Inhale 1234 – and pause – exhale 4321
Inhale 1234 – and pause – exhale 4321
Inhale 1234 – and pause – exhale 4321
Inhale 1234 – and pause – exhale 4321
Inhale 1234 – and pause – exhale 4321
Inhale 1234 – and pause – exhale 4321
Last round. Big inhale for 1234. Pause. And exhale 4321
Allow your breathe to return to a natural rhythm.
Drawing your focus inward. Using this time to connect and tune into yourself.
Breathing in deeply
Exhaling completely
Be still, be present.
Breathing naturally and in your own time - silently say to yourself:
I welcome peace. I hold on to what nourishes me and brings me peace. I release that which brings me pain and suffering.
Again… I welcome peace. I hold on to what nourishes me and brings me peace. I release that which brings me pain and suffering.
One last time… I welcome peace. I hold on to what nourishes me and brings me peace. I release that which brings me pain and suffering.
Breathing in – breathe in peace and love
Exhaling – let it all go. Let go negativity, toxicity, pain, suffering. Let go all that no longer serves you.
Breathing in – breathe in peace and inner space
Exhale – let it all go. Surrender and release.
Breathing in – feel the heart expand, the body soften and invite peace to permeate your entire whole being
Exhaling – letting go – becoming lighter – feeling more at ease.
Take a few moments to breathe naturally – in your own time and rhythm.
Settling into the stillness. Residing in peace.
We are now going to do a quick body scan – releasing any tension or pain that still remains.
Starting with the feet. The feet, ankles and toes are soft and allowing. The calves are soft. The knees are soft. The top of the thighs are soft. The back of the thighs are soft. The entire legs are soft. Allow your legs to now grow heavy - sinking slowly into the ground below you.
Move up to the hips. The hips feel soft. The buttocks feel soft. The lower back feels soft. The stomach feels soft.
Breathing in –feeling the belly rise
Breathing out – the belly softens even more.
The hips, tailbone and stomach feel soft. Now allow the back of your hips, tailbone, and legs to grow heavy - sinking slowly into the ground below you. Grounding you. You are becoming more grounded with each breath.
Move your awareness to your upper back. Your upper back feels soft. Your chest feels soft. The shoulders feel soft. The arms feel soft. The hands, wrists and fingers feel soft. Let this entire area feel soft. Now invite the back of the shoulders, the back, the legs to grow heavy – sinking into the ground below you. Grounding you even further into this moment.
Breathing in - expand the heart space. Feel the heart tilt a little.
Breathing out – let go of any tension or negativity.
Feel the heart softening and expanding.
Now move up to the neck. Let the neck be soft. The chin be soft. The mouth soft. The lips are soft and slightly open. The cheeks soft. The nose soft. The eyes are soft. The space between your eyebrows is soft. The forehead is soft. The back of the head is soft. The crown of the head is soft. Now let your whole body feel heavy – sinking into the ground below you.
Feel the heaviness in the back of the head, the upper back, lower back, back of the hips, back of the legs. You are sinking deeper and deeper into the ground below you. Becoming heavily grounded in this moment.
Breathing in deeply. Relaxing and letting go.
With each breathe you become softer.
With each breathe you are letting go a little more.
Starting at your feet scan your awareness up your legs to your pelvic and hip region. Breathing in – invite the pelvic area to soften + expand. Breathing out – release any tension or discomfort in this area.
Move your awareness to your tailbone region. Breathing in – invite the tailbone to soften and expand. Breathing out – release any tension or discomfort in this area.
Slide your awareness up to the belly button. Keep your awareness on your belly button. Breathing in – invite the belly to soften and expand. Breathing out – release any tension or discomfort in this area.
Now to the heart space and chest. Breathing in – invite the heart space to soften and expand. Breathing out – release any tension or discomfort in this area.
Moving up to the throat. Focusing on the throat on your next inbreathe invite the throat to soften and expand. On the exhale release any tension or discomfort.
Gently moving up to the third eye. The space between your eyebrows. Breathing in invite the third eye to soften and expand. Exhaling – letting go – releasing.
Then up to the crown of the head. Breathing in allow the entire crown of the head to soften and expand. Exhaling – surrender and let go.
Inhale in as you scan the entire front of your body
Exhale out – scanning the entire back of your body.
Your whole body is present. Present in this moment and at peace.
Stay here – present in this moment for a little longer.
Gently bring your awareness to the sounds of the room.
Bring yourself back into the room.
Invite a little movement into the body. Wiggle the fingers. Wiggle the toes. Roll the shoulders. Turn the head gently to the left and the right.
Take 3 last big mindful breathes in. Slowly settling back into the room and the physical space that surrounds you.
Bring your hands together in prayer In front of your chest. Gently tilt your chin and take a bow to this moment. Take a bow to yourself.
Silently say to yourself I welcome peace. I hold on to what nourishes me and brings me peace. I release that which brings me pain and suffering.
Take this affirmation with you off the meditation cushion and into the rest of your week.
Thank you for joining me.
