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This guided meditation is part of a weekly Living Light Meditation gathering in the Chaos & Light Community. This meditation takes you through a brief grounding technique called earth breathing. Then invites you to travel back to the original spark of creation as you connect with the light and intelligence at the beginning of the universe. You are then guided to embrace the expansiveness of the cosmos.
Music credit by meditative
Photo credit Canva.com
(copyright 2021 Angela Levesque)
So in a seated position, I want you to begin breathing deeply into your belly. Letting the belly expand and become soft on the in-breath. And letting it gently fall back toward the spine on the out-breath.
Continue this for a few moments until you bring your presence fully into your body.
EARTH BREATHING TECHNIQUE
(do not read this title aloud, can be used separately)
Now I want you to begin just focusing on the out-breath alone. Breathe in naturally at your own rhythm and pace and only focus on the exhalation. On the exhalation, I want you to see if you can move your breath down through the body and out the soles of the feet.
Breathe in and on the out-breath, move the breath down the body and into the earth. Do this for a few moments.
Continue to focus on the out-breath but now I want you to think of that breath as energy and as you move the breath through the body, on the exhalation, let that breath and energy sweep anything that is ready to be released, let it move down the body and out the soles of the feet.
Letting the earth receive anything that is no longer needed or serving your mind, body or soul. Knowing that earth holds the frequencies to neutralize anything you release to her.
Okay, now we are going to continue to have awareness of the out-breath, but we are also going to pay attention to our in-breath as well.
As we inhale now we are going to draw the earth’s energy up into the body, bringing with it any light, frequencies and intelligence that the body requires for harmony and balance.
And on the out-breath letting the breath move back out and into the earth.
Drawing the earth’s energy up and into the body on the in-breath and moving the breath and energy back into the earth on the out-breath.
Continue this to a point of equilibrium. That is until the energy you are moving feels in balance between what is coming in and what is going out.
And when this feels complete, having a deep connection with the earth beneath you, I want you to contemplate the idea that you are intimately related to not only the earth but the entire cosmos.
Imagine that you are lying comfortably on a blanket in a field on a warm summer night. You are far away from the lights of the city. It is a beautiful clear sky. As you gaze toward the stars, it is lit up by a million soft twinkling lights.
You can feel a slight breeze on your face, the relaxing sounds of crickets in the background. You feel safe and loved. The night holds a quiet magic. You are filled with a sense of awe and expansion as you breathe it all in.
As you gaze at the stars, you are reminded that in order for you to witness their brilliance they were awakened millions of years ago. And yet they twinkle tonight and share this moment with you.
Breathe in light….breathe in darkness. As the night sky reaches out to you.
We are going to take a trip back in time to the deep history of our universe. As you stay still, time travels all around you. You are taken back to a time, to the moment of the Universe’s birth.
You see a brilliant flash of light that fills your entire being. It is powerful, yet gentle. Immense and yet familiar. You understand that it is the spark of creation that you are witnessing. The very birth of all things in this universe.
Breathe in this beautiful light as it connects you to the very nature of your being. To every cell….. to every molecule….. to every atom in your being. Let this spark of creation rejuvenate, activate, and speak to every part of all that you are.
As you hold that spark of creation in your heart, mind and body, witness the expansion of the cosmos from this moment of light.
See its whirl of magnetizing forces as it brings form out of the formless. Witness the beautiful array of colors – deep and penetrating. As it draws together everything that is needed for life in this universe. Calling forth the color, energy and frequencies required for the magic of creation.
Holding that spark of creation in your heart with a deep knowing that everything that birthed those stars, are the very things that birthed you.
Return now to the blanket…looking over the whole sky breathing in the beauty of both the darkness and the light. Feel a sense of intimacy that exists between you and the stars.
As you bask in the magic of this moment, let go of the boundaries of your identity, the boundaries of your body, the limitations of your mind. Allow yourself to expand and reach out in the wonder of this moment.
As you sit here on the surface of the Earth, you realized that outward and inward are the same. Space is in every direction, out there, and inside of us.
Sit for a few minutes in the expanded state. Breathing with the universe – her intelligence, her darkness, her lightness – as she holds both the form and formless within her.
Take a moment to call yourself back into your heart center. Drawing your expanded self back into the body. Taking a few deep breaths.
Feeling your body supported by the chair, floor or bed beneath you. Breathing deeply. Following the moment of breath as it moves in and out of the body. Bringing your full attention and awareness into the room around you. Shrugging the shoulders softly, wiggling the fingers and toes. And when you are ready, opening your eyes – aware and alert.
Take a few moments to just sit there until you feel ready to move on with your day.
This inner child guided meditation is part of a weekly Living Light Meditation gathering in the Chaos & Light Community. This meditation takes you through a brief guided relaxation to remove any resistance. It then invites you to connect with your inner child to ask them what they need for their healing. You may find their message for you is inviting you to bring more lightness and play to your life. Or they may be asking you for some deeper recognition of unhealed trauma and emotions. Honor your child’s message and return to this practice as many times as is needed. If you uncover something that seems too big for you to handle, don’t hesitate to seek out the assistance of our counselor or therapist.
(Copyright Angela Levesque)
We are going to begin by taking three deep cleansing breaths.
Taking a little bit longer on the out-breath, letting the body completely release and relax on the exhalation.
Now I want you to follow the flow of the breath as it moves through your body. Not trying to alter the flow, just letting it move easily and freely through the body.
Take a moment to call yourself back from where ever you have been during the day. Draw your energies back home to your center. Bringing mind, body, and energy into the here and now.
Allow your mind to empty what it no longer needs to hold on to, let it go, flow out and away. And allow your body to release what it no longer needs to hold on to, letting it flow out and away.
We will do a short guided relaxation to remove any resistance and move the body into a place of deep calm.
I want you to bring your attention to the top of your head. I want you to imagine a wave of relaxation beginning at the scalp and moving slowly downwards.
Feel the wave of peace and relaxation move down the face. Allowing the muscles around the eyes to release and relaxand the muscles of the jaw release and relax as the wave of relaxation continues to move slowly downward.
The wave of relaxation moving down now through the neck and the shoulders. Feel the shoulders drop as they release the tension you’ve been carrying. Using the exhalation as a way to move deeper into the release.
Now the wave of relaxation moves down through the muscles of the chest and abdomen. Bringing release and relaxation to the whole front of your torso.
Feeling the wave of relaxation moving through the back – moving down from the upper back, mid-back, lower back. Feeling the muscles release and relax all the way down the spine.
Feel the deep sense of peace and relaxation in your whole upper body
Now imagine this wave of relaxation moving through the hips. Breathe into that area as you bring your awareness in your root. Letting the breath open the hips and remove any tension.
Now the wave of relaxation moving down into the thighs – the upper thigh, mid thigh, lower thigh. Moving down to the knee. Bringing with it awareness and deep release.
Now the wave of relaxation moves over the knee and into the lower leg. Feeling the flow of the breath and relaxation move down the calves.
And finally, the wave moving all the way down into the soles of the feet, allowing any last bits of tension to flow right out the soles of your feet and into the earth.
And now that you are in a calm, relaxed and safe space…I want you to imagine yourself in a beautiful setting…this could be a meadow, your backyard, a mountain top. Just someplace that you feel safe, comfortable, and at peace.
For the next few moments, take in this setting with all of your senses. The sounds, the smells, the sights. Breathing it all in………..Letting all of the colors, sounds and smells bring a vibrancy to your being as you breathe them in.
You begin to notice a faint outline of a child coming toward you. As this child moves closer, you notice that this is you as a little child. Take a moment to notice their hair, body, eyes.
The age that you are. Notice your child’s attitude, expressions. Are they looking at the ground, are they curious, are they sad?
Invite your child to sit next to you at whatever distance is comfortable for them. As they sit next to you, you notice that you can see and feel….. as they see and feel.
What does the world look like from their eyes? How does the world feel from their perspective?
Turning to your child, ask them – What do you need most from me? Allow the child to answer in whatever way is most comfortable for them..a drawing, a gift, through words. However, they express it is exactly how it needs to be done.
If you are able to give your child what they need from you at this moment, please go ahead and do so. If they ask for something that you cannot give right at this moment, tell your child what you can give and if it is something that is possible in the future, tell your child when this will be possible and give your child a symbolic promise for the future.
Now ask your child is there anything they wish for you to hear?
Take a moment now, if you are not already, to sit facing them. And if it is alright, hold their hands in yours. Look at your child in the eyes and then tell you love them………you honor them………. you hear them………… and they have always been enough.
If that feels complete. Ask your child if they are ready to come home with you today. If your child is not ready to come home with you today, tell them you will return…….thank them for their time……… and let them know that you will continue to honor them and work toward being together one day.
And if your child has chosen to come with you today. Give them a moment to say goodbye to their surrounding….allow them to collect anything they need for their journey….. and invite them home.
This can look however you want, holding hands, a heart to heart connection, a full integration of self. Whatever is most comfortable for both of you at this moment.
Allow this integration to occur, bringing you both into wholeness, balance, and harmony.
And when this integration process feels complete. Spend a moment in your heart center in gratitude.
In deep appreciation for your inner child, for the experiences that made you who you are today.
Let this appreciation move through your entire body. Letting gratitude fill every part of your being.
And when you are ready, take a few deep breaths connecting you to your body. Feeling your body make contact with the chair, floor or bed beneath you.
Bringing your full awareness to the room around you.
Wiggling your fingers and your toes…….gently shrugging your shoulders. Bringing your full attention and awareness back into your body……back into your room…… and when you are ready, allowing this sense of calm, peace, and centeredness to remain in the body as you open your eyes – aware and alert.
Music credit by meditative https://audiojungle.net/item/meditati…
Photo credit Canva.com