Lighten Your Load: A Breathwork & Body Scan Meditation

This episode focuses on the art of letting go and creating emotional space through guided meditation. By exploring bodily awareness and using breathing techniques, we release tension and invite new possibilities into our lives.

• Exploring relaxation techniques and awareness of the body 
• Understanding where we hold tension emotionally and physically 
• Inviting softness and spaciousness into everyday life 
• Visualizing the process of letting go and releasing old stories 
• Setting intentions for what to welcome into our lives 
• Recognizing the power of mindfulness in changing lives 
• Encouraging the practice of returning to the meditation whenever needed

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Chapters

• 0:24 Mindfulness Meditation for Relaxation and Release
• 12:12 Release and Trust Meditation Practice

Transcript

Lisa Hopkins: 0:24

find a quiet, comfortable place where you won't be disturbed. You can sit or lie down, just allowing your body to settle into a natural, relaxed position. When you're ready, close your eyes or soften your gaze. Take a deep breath in through your nose and a slow, steady exhale out through your mouth. Let your breath become a gentle anchor guiding you inward. With each inhale, invite a sense of presence and with each exhale, simply release anything that feels heavy in this moment. Bring your attention now to your body. Notice how it feels, without judgment, just gentle observation. Notice if there are any places of tension, areas that might feel tight or heavy or even unsettled. Remember, this is not about forcing anything to change, just noticing. Now let's go on an exploration of where you might be holding on to any energy or emotions or resistance. I want you to bring awareness to your forehead. Is there a furrow between your brows? If so, soften it and allow space. Move down to your jaw now. Is it clenched? If so, gently part your lips and let it loosen. Now draw awareness around your shoulders. Any tension there? Are they lifted or tight?

Lisa Hopkins: 3:31

With your next exhale, see if you can let them melt away from your ears. Hmm, there's always an opportunity to relax even more than we thought we could. Scan your chest now. Does it feel open? Or maybe there's some heaviness there? Imagine breathing spaciousness into your heart. Feel the expanse.

Lisa Hopkins: 4:34

Let's journey now down to your stomach. Your stomach is where we often hold emotions. What do you notice there? Is there any tightness, any unrest? Breathe in softness. You are safe On your exhale.

Lisa Hopkins: 5:38

Feel yourself relaxing even more. Notice your hands now. Are they gripping? Go ahead and make a tight fist. Hold it on your next breath, as you inhale and as you exhale, allow them to release, to open and invite. Rest. Rest your hands gently. Observe your legs and feet now. Allow them to be fully supported by the surface beneath you. There's nothing for you to do except let go. You are supported. Wherever you felt tension or resistance, simply acknowledge it. Breathe into that space, allowing warmth and ease to flow in.

Lisa Hopkins: 6:49

On the next inhale, imagine letting go and as you exhale, like a handful of sand into the wind, simply release any remaining stress, tension or unrest. Now visualize the feeling of not letting go as something tangible. Maybe it's a tight knot or a dark cloud or a heavy weight you've been carrying. No need to judge it, just observe and conjure the feeling of not letting go. Embody that feeling With each inhale. Imagine gathering this energy and with each exhale, imagine softening and releasing it. Feel it dissolving, being carried away by the rhythm of your breath, expansive lightness, and breathe out what no longer serves. You Feel your body smile as you breathe in peace and exhale out old stories, any tension, any expectations. With each breath you are letting go. Take a few breaths in this way. Take a few breaths in this way, with each breath breathing in peace and exhaling old stories, anything from the past or the future that is creating tension, bring yourself to the now, all expectations blowing away like the sand in the wind.

Lisa Hopkins: 9:48

Now that you've created space, you've also opened up opportunity. You can invite possibility. Now that you've created space, what would you like to welcome in A sense of freedom, calm, clarity, lightness, clarity, lightness. It's yours to create whatever you would like to welcome in. Visualize that feeling as a soft, golden light. With every inhale, it expands, filling the spaces once occupied by tension, breathing into the space that you've created, and now, with every exhale, it integrates deeply into your being, synthesizes with your rhythm, becomes a way of being.

Lisa Hopkins: 12:12

Take a moment to set an intention and then, aloud or in your head. Repeat after me I release what is no longer mine to carry. I trust in the natural flow of life. I welcome ease, space and new possibilities. Take a deep breath in, hold it at the top and then exhale fully, as if sighing out the last remnants of what you no longer want. When you feel ready, gently wiggle your fingers and toes, bring your awareness back to your body and to the room. You might feel a beautiful tingle. You might feel more connected to your life force, energy, more spacious, lighter, softer. Five, four, three, two, one. Slowly open your eyes and notice how you feel. You created this in 13 or less minutes. You have created space. You have let go. You are free. You are exactly where you're supposed to be. Remember this feeling and know that you can always come back to this meditation. Come back to yourself. Namaste, my friends.