Unlock Inner Calm: Guided Meditation for Relaxation and Energy Alignment

Can a simple meditation technique unlock your inner calm and energize your day? Discover the transformative power of guided meditation in this soothing episode. We begin with a gentle body scan, inviting you to settle into a comfortable position and embark on a journey of deep, conscious breathing. Visualize a magical paintbrush spreading relaxation from your head to your toes, helping you release tension and achieve a state of tranquility. This segment aims to leave you feeling centered, calm, and more mindful.

Next, we guide you through a grounding and expansive visualization practice designed to align your energy. Feel the light and energy within you as you move from the top of your head down to your toes and back again. Embrace a supportive aura that lifts you gently, while movements like rolling your shoulders back and stretching as if controlled by strings invigorate your body. As the session concludes, you'll be ready to stand, shake off any remaining tension, and face the day with renewed vitality and mindfulness. Join us and experience the profound effects of these meditation practices on your well-being.

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Chapters

• 0:00 Guided Body Scan for Relaxation
• 14:42 Guided Visualization for Energy Alignment

Transcript

Lisa Hopkins: 0:23

Hey, there, I'm going to guide you through a body scan that will help you with relaxation and centering. You can use it to go to sleep if you want. You can use it just to reset. It's a great way to start your week. It's a great way to start your week. Just take a moment to allow your body to settle into a comfortable position. You may close your eyes or keep them slightly open, allowing your spine to lift and your shoulders to soften. If you're lying down, you might just kind of give a little shake to your legs, turn them in and turn them out and allow the hips to relax. Sometimes tightening all your muscles first and then letting them go is helpful. Touching your ear to the right and then to the left, just releasing any tension and take a few deep breaths when you're ready. I want you to begin by bringing your attention into your body. Into your body, remember. If you have any thoughts come into your head, it's perfectly natural. Just allow them to go. They don't surprise you, but they also don't take your attention away from focusing on your body. In this body scan, notice the feeling of the weight of your body on the chair or the mat or the bed or the floor, wherever you are. I just want you to notice the feeling of the weight of your body as you continue to breathe. Notice how your chest and abdomen expand to allow the air to enter your lungs as you exhale. Take notice of how your body responds. What sensations are you aware of that? Perhaps you didn't notice before? Do it a few more times, just breathing in and noticing how your chest and your abdomen expand to allow the air to enter your lungs and as you exhale, bring awareness to the stillness and notice the sensation of relaxing more deeply. And notice the sensation of relaxing more deeply simply by connecting to your breath.

Lisa Hopkins: 4:23

Now I want you to bring your attention to the top of the head, to the sides, the jawline and your face. Notice if you're holding any tension anywhere. We so often hold tension in our jaw without knowing it. Just allow it to hang open if it feels right. Go ahead and open your mouth as widely as you can, maybe pull your lips back and feel your teeth and then just kind of relax them again. Having created some space there, you may yawn. Sometimes when we open our mouths wide, it invites a yawn. That's great, it's perfectly.

Lisa Hopkins: 6:00

Let your face soften on your next breath. Relax the muscles around your eyes, your mouth, your nose, your forehead, breathing in your forehead, breathing in and breathing out. Notice now your neck and your throat, let them be soft. Sometimes it feels nice to pull up the back of the head, lengthening that part of your spine that connects to your head through your neck, and lengthening there, away from your shoulders, pulling your shoulders down. Breathe here and then just relax and let it go, releasing any tightness.

Lisa Hopkins: 7:25

Start to notice your shoulders and arms now feeling any sensations as you allow your tension to move from your shoulders down to your upper arms, your elbow, your forearms and your elbow, and your forearms and your wrists and your hands and fingers. Now I want you to imagine there's a beautiful paintbrush that's being magically held that is going to gently stroke a beautiful color, the color of your choice, from your shoulders all the way down your forearms, stroking down through your elbows, your forearms and your wrists, your knuckles, your fingers and finally your fingernails, noticing any tightness, simply dropping away. Draw your awareness around any fabric, your clothing, what it feels like against your skin, maybe. Notice what your bed feels like or the chair. Just draw your awareness around what things feel like. Take a deep breath.

Lisa Hopkins: 9:32

In continuing to breathe in and out, I want you now to bring your attention to your chest and abdomen and your ribcage, feeling the movement in these areas as you breathe. There's no right or wrong way to breathe. Here you can explore whether you'd like to do a lateral breath, opening your ribcage, or a belly breath, expanding your belly, or breathing all the way through up into your chest, allowing the air just to enter your body and your lungs and, on every exhale, releasing anything you might have been holding onto. And bring your attention to your stomach. Notice if it's tense or tight, Just letting it soften. Breathing now into your upper back and exhaling any tension you might be holding there, just let it release. And again, breathing now into your lower back and your hips and releasing on the exhale.

Lisa Hopkins: 12:19

Now we'll continue traveling down to your legs, your thighs, your knees, your shin and your ankle, the top of your foot, your toes, and then breathing in and up the back part of your leg, the sole of your foot and the heel, the calf, the back of the knee, the hamstring and your glutes. Take a deep breath in, ah, and release. Notice the sensation of your legs and your feet on the surface where you stand or lie or sit, notice how you're feeling more energized, more alive and as you continue breathing in and breathing out. Let's imagine that beautiful paint again, whatever color you like, breathing it in and allowing it to come all the way up the front of your body. All the way up the front of your body, all the way up through past your face and your head and then swirling around and all the way back down the back of your head and neck and shoulders and spine. You can swirl if you want, imagine changing colors if it feels right. Just feel the sensation in your body, noticing how, as you breathe in and breathe out, you feel connected.

Lisa Hopkins: 14:42

Now, from the top of your head all the way down to your toes and back again. You feel light and grounded at the same time. Allow the sensation just to be and enjoy it. You are grounded, expansive, emanating energy and light. Imagine now, as we come back from our meditation, that the aura is supporting you, like the arms of a mother gently lifting a newborn baby from the cradle. The aura lifts you to a seated position if you're lying down, placing your feet on the floor, eyes still closed, rolling your shoulders back. Rolling your shoulders back and now, as if someone is pulling your elbows from a string above, like a marionette, your arms magically float straight up and they're over your head like a big yawn. Go ahead and open your eyes here and spread your arms like the Sun. If you're not already standing, go ahead and stand, roll your head, maybe shake out your fingers and your toes and your legs. I'm going to count backwards from five and when we get to one, you'll be ready to take four, three, two and one. Namaste, my friends.