Latest / Enough & Evolving / Return to Yourself - A Guided Meditation
Transcript
- Tyona Vallejo: Hello and welcome to Enough In Evolving Podcast. I'm your host, Tyona Vallejo, master certified life coach and mindfulness expert, helping you reclaim confidence, break through unhelpful patterns and manifest the relationships in life you desire. Now let's get started. Hey friends, welcome back to the podcast. If you're new here, it's so great to have you. Last week we had an episode all about meditation, and I promised you that I would be recording a special meditation for you today. If you didn't hear that episode, you can go back and listen to it. It's all about my journey in meditation, what has worked for me. Any of the myths that I've found about meditation that may be stopping you from trying, and some of the benefits that you can get from meditation. So you can go listen to that episode or just jump right in to practicing this meditation today. So before we get started, I did want to suggest a couple of things. Again. Like I said last week, you don't have to meditate in any particular way for it to work effectively, as long as you are in a comfortable position. So if that means lying down, relaxing on the floor, on your bed, wherever you find a comfortable position, you can do that. You can sit up. Right, like I will be doing during our meditation, mainly because I'm giving the meditation. you can also create a beautiful space, something that makes you feel more welcome, more comfortable, maybe more sacred. And a couple of ways that I do that is number one, I have beautiful bouquet usually near my bedside. I just brought the one from my room and put it on my little table here. You can also, if you have any sage or any Palo Santo, you can sage or use the Palo Santo just to kind of cleanse and clear the room or you can just grab a favorite candle and light the candle maybe set an intention for your meditation or you can skip all of the ambiance and you can just meditate As is. it is whatever works best for you And so you can stop the recording, you can get yourself together into wherever you're going to find a comfortable place. If you're driving when you're listening to this, please pause and come back to the recording when you can really just relax and give it your full attention. So now that you've found a comfortable seat or you're lying down, we'll go ahead and start this meditation. Today's meditation is intended to help you align your energy centers with your highest self. So go ahead, sit back, relax, begin to close down the eyes, and take a few cleansing breaths just to release the outside world. letting go of anything that came before and anything that may be pulling you in towards the future. Take a deep breath in through your nose. Exhale through your mouth. And again, deep breath in through your nose. Exhale, sigh and release. And one more time, deep breath in. Exhale, audible sigh. And with your eyes gently closed, just begin to feel yourself grounded. seated posture feel the floor or the bed or the chair beneath you yourself to feel completely safe and supported as you begin to relax deeper and deeper. Feeling your breath. Moving in and out of your body. Noticing the rise and fall. chest and the belly. Continue relaxing through your muscles, allowing your bones to be weighted, allowing your body to sink deeper and deeper into the support beneath you. As you continue relaxing, just notice any places of tightness or tension that you may be holding on to in your facial features, in your jaw, in your shoulders or neck. Exhale to carry away the tension. Breathing deeply into your belly. Feeling your belly expand with your inhalation. Feeling your body softening on your exhalation. You might notice any sounds in the area around you. You might notice The warmth or coolness of the air as it touches your skin. Continue relaxing. As you enjoy this moment. Being present in your body. Focusing your mind on Breathing into your heart. Maybe feeling the beating of your own heart. And then bringing your attention to the crown of your head. Imagining a warm Light shining down into the top of your head, illuminating through. Seeping down into your brain, into your forehead, your cheekbones. Down. your ears and into your neck. Feeling this bright, beautiful light. starting to glow throughout your entire head. Allowing the light to draw down through. into your chest. Feeling its warmth fill up around. Feeling the shimmering light spreading through your shoulders, your arms, and into your hands. Breathing in. Breathing out. Now feeling this beautiful healing light expanding down further into your solar plexus, expanding on both sides of your ribs all the way down into your belly. Feeling this light and its warmth continue to expand through your belly, down into your lower extremities, drawing the light down into your pelvis, all the way into your legs. Down to your feet. See your entire body illuminating with this light. Bathing in this light, feeling completely relaxed, safe. Now bring your attention. To your root chakra. Right at the base of your tailbone. Imagine there is a red ball of light in this area. And as you put your attention on this red ball of light, you feel more grounded. Connected to source energy. God, the universe. You feel connected to Mother Earth. Feeling supported, feeling rooted and grounded. Trusting that you have all you need within you. Take a deep breath in. And a slow breath out. Moving your awareness to your sacral chakra. This energy is your sexual energy, your creativity. This color of this energy is orange. See this orange light expanding. Right below your navel. Feeling connected to the creative source that is within you. Feeling your own creative brilliance start to come online. Breathe into this chakra. bring your awareness above the navel to the solar plexus. See a ball of light that is bright yellow like the sun. This is your third chakra. This is where your confidence is located. Breathe into this area. yaling your own strength. Connecting with your courage. Trusting that you are enough. Exactly as you are. Now breathing into your heart area. Seeing a bright green color, an emerald green ball of light in your heart, shimmering, expanding, breathing into this chakra. Saying to yourself. I am love. I have compassion for myself and others. Breathe into your heart. Let the light expand. Now begin to take your awareness to your throat chakra. This is the energy of expression. This is where you listen and you speak. See a beautiful, brilliant sapphire blue. In your throat area. illuminating your throat, your arm. Through your mouth. And into your shoulders. Say to yourself I trust my authentic voice. My voice has value. I speak from my authentic truth. Three. Now take your attention. To the area between your eyebrows. Seen a violet colour. Imagining this ball of light spinning, expanding its light. This is your connection to your intuition. Yielding this light expand. Ask yourself, what would you like me to know? What would you like me to know? Maybe you hear something. Maybe you don't. Either way is perfect. Trust that you have been given all that you need. Continue bathing in this brilliant light source. For these last few moments, going down through the chakras one more time, thanking each of them for bringing their brilliant light, for their alignment, their power, their wisdom. Yeah. The intuition between the eyebrows. The throat chakra. Beautiful green heart chakra. The bright yellow solar plexus chakra. The brilliant orange sacral chakra. And the deep red root chakra. Take a long breath in, a slow breath out. Bringing movement back into your body, wiggling through your toes, your fingers. Maybe stretching your arms, your legs. When you're ready, blinking those eyes open. Thank you for sharing this meditation with me. Namaste.