Welcome and Introduction (4 minutes):
Good morning/afternoon/evening everyone. I am so glad you are here today to begin this journey of healing with me. Take a comfortable seat on your mat, close your eyes, and take a few deep breaths as we prepare for the meditation. Begin to notice the breath coming in and out of your body, focus on its movement and the sensations that come with it. Notice any areas of tension or tightness in your body and consciously relax them from head to toe, releasing all tension from each area of your body as you inhale and exhale.
Body Scan (9 minutes):
Now focus your attention on the toes of your left foot and just notice what is happening there now. Is there any discomfort? Can you send love, acceptance or healing into that part of your body? Take a few moments to do this before progressing onto the next part of your body: Your left ankle, then calf muscle, knee joint, upper leg muscles… As you progress through each part of your body bring awareness to any tightness or pain you may be experiencing; consciously sending compassion to that area before moving onto the next part… The right toes, ankle, calf muscle etc., eventually leading up to finally focusing on the crown of your head.
Visualisation (7 minutes):
Visualise yourself standing in front of a beautiful crystal clear lake with trees surrounding it; feel the warmth of the sun radiating down upon you and breathe in the fresh clean air around you. See a golden bubble of light floating above the water and feel its warmth emanating down towards you as if it is embracing and protecting you. Step into this bubble feeling yourself become lighter with each step until eventually it envelops you completely like a cocoon – wrapping you in its warm embrace allowing only peace to exist within this space while everything else melts away into nothingness outside this moment… Remain here for several moments – feeling safe and secure within this space..
Gratitude Statement (3 minutes):
Now slowly come back into yourself again – opening up gently back into reality – remembering all that is good about your life…Take some time now to express gratitude for whatever pops up for you at this moment: This could be anything from being grateful for having enough food in your fridge or simply grateful for being alive- whatever comes up first write it down mentally or physically so that no matter how small it might be –you can acknowledge it fully here…
Closing (2 minutes):
We will now come back together again by taking one last long deep breath –as we open our eyes slowly back into reality –remembering our commitment to nourish ourselves with love & kindness throughout our day… Thank You!
Im Sarah, I absolutely love writing about comfort and relaxation. I am a qualified interior designer and an expert in the field of furniture. It's one of my absolute favorite topics to explore. I'm constantly looking for new ways to meditate so I can learn more about myself.