Okay, so take a moment to position yourself as comfortably as you can, allowing your body to feel supported and safe. Remember that there is no right or wrong way to do this and that you can accept or reject anything you hear during this meditation. And each time you hear it, you might hear different parts say, wow I didn’t hear that before. You will notice different things. You don’t have to pay full attention. Your mind will wander at times because that’s what minds do. So gently allow your eyes to close if they’re ready to do so and you’re willing to do so.
Let your hands rest comfortably on your abdomen so that you can feel your stomach rise as you breathe in. And settle back down when you breathe out. Notice how your breath moves in and out of your body like the waves of an ocean and a gentle healing powerful rhythm. This part of you that is able to observe your breath is your holy neshamah. Your precious eternal soul, a resource of never-ending love, guidance, compassion, and support. Like a driver in full control of the steering wheel, direct your attention to your breath each time your mind wanders.
Remember the steering wheel steer it just gently back to your breath. Take a breath in and a long cleansing breath out. Be aware of that precious nanosecond of sweet peacefulness at the end of each breath and allow your body to relax deeper and deeper as you take another breath in and out. Send the calming energy of your breath to any place in your body that might be tense or tight. Allowing the tension to release on its own. With the out-breath feeling your breath going into those places, soothing and healing, and know that your stillness is a gift to the universe.
Any unwelcome thoughts that arise just steer your attention back to your breath. You have to serve this time to nourish the cells in your body with calm consciousness in this frantic and frenzied world you need to nourish yourself with stillness and peacefulness. It takes time to get used to feeling Hashem’s love. Take this time. Think of every in-breath as a blessing and every out-breath as a thank you. If painful emotions or thoughts arise during this exercise, just notice them with the neutral eye of a camera lens without playing with judgment and then send them out with an exhalation so that just for a moment your mind is empty, free, and clear. Like a lake with no ripples. Now, scanning your body. Start with your head. Exhale and allow your breath to relax any tension in your eyes. Your nose your ears, your tongue, your mouth, your chin. Now move your awareness into your neck and shoulders we all carry so much tension there. And with an out breath, notice any tightness or heaviness and just breathe healing energy into this area, releasing all the excess tension, responsibilities, worries and judgments, and fears that may have accumulated over time allowing them to float away effortlessly.
Now move your awareness to your arms. And what’s your next out-breath release any tension in the arms, the elbows, wrist, hands, and all the fingers moving your awareness into your chest. Inhale through your lungs releasing any tension in this area.
Your stillness is a gift to the entire universe and to each and every one of your cells. Now like a driver, move your attention to your heart. Feeling the powerful rhythm of your heart as it beats confidently and reliably. Always with you. A sign of God’s love for you and becoming aware of the infinite power of your heart. Let each gentle breath nourish you as you breathe in and out.
Now direct your attention to your spine and release all the tension that might be stored there. On the top is your neck. All the way down. vertebra by vertebra all the way down down, releasing to the base of your spine so that you should be calm and comforted. Now release any tension in your hips and bottom. Softening the tight muscles on the out-breath and sending calming breath into your legs, knees, calves, ankles, feet all the way to the tips of your toes.
Think of your body as a loyal friend. It’s been with you since you were conceived, it has survived so many difficulties with so much courage and patience. Along with you. You have survived shattered dreams, loneliness, frustrations, betrayals and hurts all of which are perfect and necessary for your growth.
You cannot make the memories disappear. But you have the power to acknowledge the many strengths that you developed as a result of these experiences you have gained a sense of your own wisdom, courage, and compassion and at times you have sensed invisible forces which are guiding you on this journey towards greater and greater healing. As you become more deeply relaxed, know that you will heal more and more as you let go of harsh expectations, impossible demands, and limiting judgments. And now the sense of sweet peace sends soft waves of soothing comfort to your entire body as you learn more and more to accept your sorrow, and this is your mission. Release your anger. Forgive yourself, your limitations and embrace your strengths and gifts, and talents.
Know the certainty that you are being held in the hands of God who loves you and has never left you not for an instant on this long and sometimes painful and lonely journey know with certainty that your awareness is expanding, that more and more you are feeling cherished, important valued at good enough as you are right now, regardless of other people’s opinions. It’s your truth your self-acceptance, your self-love, and encouragement that are so necessary. And now as you are learning to step forward unafraid with courage and wisdom, return to the physical world, as I count down from four to zero: Four preparing to return. Three, knowing that you are bringing back with you the gift of faith courage, compassion, and inner stillness. Two with a full intention to heal your body, mind, and spirit. Getting ready to step forward with this rich sense of inner stillness and courage. One bringing sweet peace to the world and to those around you and to every cell in your body. And zero opening your eyes feeling fully awake and refreshed. Returning to the world with renewed strength, courage, wisdom, and faith
God bless you all for giving me this opportunity to spread light and love to the world. Thank you all for listening and for being part of this amazing adventure, this amazing healing journey and as you step forward, know that you are healing, that you are growing stronger.