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Clear Head
• Before you start your meditation, give yourself permission to be with yourself, nowhere to go... nothing to do... for as long as you like. • Let go of the things that you have to do and the places you have to be.
Give yourself permission to 'get to them later'.
• Bring all of your attention into the here and now...
• Find a space / room that you feel comfortable in and sit with your feet flat on the ground, back upright and the palms of your hands resting on your lap turned upwards.
• Close your eyes and take a slow... deep... breath... breathing all the way in, counting to 10... and out again, counting to 10...
• Feel your feet touching the ground (it doesn't matter if you are 10 floors up), wriggle your toes and put your attention into how it feels to connect with the ground beneath you.
• Say out loud, "Hello, Earth how are you today?", listen for her response.
• With your eyes closed and your breathing deep and slow visualize yourself sitting in the center of your head, safe and protected.
Nowhere to go... nothing to do...
• Start to release the stresses and tension you are holding onto in your neck, your shoulders and your upper back.
• Say out loud, "There is no need for me to carry any tension or stress at this point in time". Feel the tension melting away as you begin to feel truly relaxed...
• See that you are connected with Mother Earth through a large tree root reaching deep into the ground, from the base of your spine. Feel the strength of this connection to your Mother Earth...
• Sitting in the center of your head notice that you can see 360 degrees around you in every direction.
• Again take a slow... deep... breath... breathing all the way in, counting to 10... and feel the tension melt away from your physical body as you breathe out... counting to 10...
• As you look out from the center of your head allow yourself to see the things that are taking up your energy, your time and your thoughts.
• Simply reach out and touch the picture that you are seeing. Bring it closer and attach a small bag of Earth to it as you would attach a ribbon to a balloon.
• Put the picture back out side your space and allow it to fall under the weight of the Earth. Know that no harm will come to the picture or anyone in the picture and that it can no-longer draw on your energy, time or thoughts...
• Nowhere to go... Nothing to do... simply sitting in the center of your head watching the scene, from that safe place that only you can be in.
• Take a slow... deep... breath... breathing all the way in, counting to 10... and feel the tension melt away from your physical body as you breathe out counting to 10...
• As you look on see more pictures out there in front, to the sides and behind you. Simply attach a small bag of Earth to each and allow them to fall to the ground and out of your thoughts.
• As each picture falls away from your thoughts feel a sense of clarity start to emerge. Start to feel what it is like simply to be in your own space without the chatter and clutter of life. Centered, calm and peaceful.
• Take a few moments to enjoy this feeling and allow your body to feel what it is like to have no stress, tension or dis-ease.
• Over time fewer and fewer pictures will appear but as each one does release them gently and safely from your space down to the Earth below.
• As you look down from the center of your head, see that all the charged energy in the pictures you saw is being absorbed by the Earth and fading away.
• Say out loud, "There is no need for me to carry any tension or stress at this point in time". Feel the tension melting away as you begin to feel truly relaxed...
• Say out loud, "I hereby give myself permission to spend time with my highest good and to be centered and grounded in this moment"
• Gift yourself the time to be in the center of your head nowhere to go... nothing to do... for as long as you like...
• When you are ready bring yourself back, wiggle your toes and once again feel your physical connection with the ground beneath your feet.
• Take one last deep breath.... exhale... and when you are ready open your eyes...
WELCOME BACK!
Give yourself permission to 'get to them later'.
• Bring all of your attention into the here and now...
• Find a space / room that you feel comfortable in and sit with your feet flat on the ground, back upright and the palms of your hands resting on your lap turned upwards.
• Close your eyes and take a slow... deep... breath... breathing all the way in, counting to 10... and out again, counting to 10...
• Feel your feet touching the ground (it doesn't matter if you are 10 floors up), wriggle your toes and put your attention into how it feels to connect with the ground beneath you.
• Say out loud, "Hello, Earth how are you today?", listen for her response.
• With your eyes closed and your breathing deep and slow visualize yourself sitting in the center of your head, safe and protected.
Nowhere to go... nothing to do...
• Start to release the stresses and tension you are holding onto in your neck, your shoulders and your upper back.
• Say out loud, "There is no need for me to carry any tension or stress at this point in time". Feel the tension melting away as you begin to feel truly relaxed...
• See that you are connected with Mother Earth through a large tree root reaching deep into the ground, from the base of your spine. Feel the strength of this connection to your Mother Earth...
• Sitting in the center of your head notice that you can see 360 degrees around you in every direction.
• Again take a slow... deep... breath... breathing all the way in, counting to 10... and feel the tension melt away from your physical body as you breathe out... counting to 10...
• As you look out from the center of your head allow yourself to see the things that are taking up your energy, your time and your thoughts.
• Simply reach out and touch the picture that you are seeing. Bring it closer and attach a small bag of Earth to it as you would attach a ribbon to a balloon.
• Put the picture back out side your space and allow it to fall under the weight of the Earth. Know that no harm will come to the picture or anyone in the picture and that it can no-longer draw on your energy, time or thoughts...
• Nowhere to go... Nothing to do... simply sitting in the center of your head watching the scene, from that safe place that only you can be in.
• Take a slow... deep... breath... breathing all the way in, counting to 10... and feel the tension melt away from your physical body as you breathe out counting to 10...
• As you look on see more pictures out there in front, to the sides and behind you. Simply attach a small bag of Earth to each and allow them to fall to the ground and out of your thoughts.
• As each picture falls away from your thoughts feel a sense of clarity start to emerge. Start to feel what it is like simply to be in your own space without the chatter and clutter of life. Centered, calm and peaceful.
• Take a few moments to enjoy this feeling and allow your body to feel what it is like to have no stress, tension or dis-ease.
• Over time fewer and fewer pictures will appear but as each one does release them gently and safely from your space down to the Earth below.
• As you look down from the center of your head, see that all the charged energy in the pictures you saw is being absorbed by the Earth and fading away.
• Say out loud, "There is no need for me to carry any tension or stress at this point in time". Feel the tension melting away as you begin to feel truly relaxed...
• Say out loud, "I hereby give myself permission to spend time with my highest good and to be centered and grounded in this moment"
• Gift yourself the time to be in the center of your head nowhere to go... nothing to do... for as long as you like...
• When you are ready bring yourself back, wiggle your toes and once again feel your physical connection with the ground beneath your feet.
• Take one last deep breath.... exhale... and when you are ready open your eyes...
WELCOME BACK!