A Guided Meditation Transcript
Healing Guided Meditation:
To begin; let's take a deep breath in, and as you exhale, allow your body to settle and relax. Take the next big deep breath in, and when you exhale, allow your eyes to soften or close, if that feels comfortable. Let the tension start to leave your body. Continue to take slow, calm breaths.
Mentally scan your body, taking note of how your body feels at this very moment. Focus on the areas that feel tense or uncomfortable, and concentrate on those areas. Feel your body becoming more relaxed..... slowly releasing tension..... letting go of stress....
As you relax the body, I want you to visualize a protective light. Imagine that there is a protective light pouring down from your head, surrounding your body. Notice the light shining around your body, almost as if you are glowing. Take note of the color of the light. It may be warm… it may be cool. Experience how calm, and secure you feel as this protective light surrounds you. The light is like a shield, deflecting anything that is not good. Imagine your body being surrounded by your protective light.... from your feet to your head..... Allow this light to give you the protection you need to relax, even just for a moment.
Turn your attention to your feet....Notice that your feet are surrounded by your protective light… Allow them to feel heavy….....relaxed. Breathing in and out, allow this light to move upward, to your ankles....and lower legs. Feel your lower legs growing heavier, surrounded by light..... soft.... heavy..... relaxed.
Notice now as the light is on your upper legs..... very warm and completely at ease. Allow this light to support you, giving your legs much needed rest from their daily task of keeping you grounded.
Notice as the light encompasses your hips… and moves up into your stomach… Breath deeply into your stomach, and as you exhale, feel the tension melt away. On your next exhale, send the light outward… flowing outward.... Feel the light move from the center of your body, out to your back.... chest..... shoulders… illuminating your body. Allow your body to feel warm and at ease.
Now, turn your attention now to your arms. The protective light traces down to your hands..... feel the tension leave as your hands become relaxed.... limp..... heavy...... along with your wrists, and arms.... all surrounded and protected, shielded by protective light.
Now your whole being is enclosed in a shield of glowing light. Allow the calming sensations to continue to flow through your body, upward to your neck and spine.... all the way to the top of your head. Feel your face relaxing.... letting go of tension .... the protective light glowing warmly on your face, your whole body.... You are surrounded from head to toe in your light.... shielded from any worries or troubles. .... basking in protective light.
Stay here for as long as you need. With deep breaths, breath in the protective light and with every exhale, allow stress and tension to leave your body. Feel the protective light drawing away tension, and bringing forth relaxation..... shielding and protecting you, while helping you to feel even more at peace. Enjoy this feeling of being safe and protected by your shield of protective light. You are calm..... peaceful.... relaxed…… safe.
When it is time to return, we will slowly invite motion back into the body. Checking in with each part, ensuring its continued safety and relaxation.
Notice your face and head… Slowly invite some motion into your face, moving your mouth and eyebrows.
Next find a shimmy in your shoulders.. Allowing them to move up and down… this motion might continue all the way down to your hands. Let your fingertips dance with rhythm as they notice this new lightness that they now feel.
Continue to breathe deep breaths in and out of the stomach. Allow your legs to come back from their heaviness. As you move your legs and shake your feet, you will notice that the tension that they once held, has been replaced with a sense of flowing, a sense of peace.
Observe how the body, now refreshed, is feeling.
You are now ready to return to your day. Remember that you can imagine this protective light again, anytime you need to, and can repel stress and tension and restore yourself.