15 Minute Guided Meditation for Healing and Relaxation ¦ Mindful Movement.

Hello, my name is Sarah Raymond and welcome to this guided meditation focused on relaxation and improving your health. Thank you so much for joining me today. In this fast paced and stressful world, it is so important to take time for yourself. Self-care and self-love are not selfish, they are necessary so that you can be the best you can be for those important people in your life and for yourself. And now please find a comfortable place where you can relax and not be disturbed. Make yourself comfortable, either in a seated or lying down position. When you are ready, allow your eyes to close down gently. And if it is comfortable for you, place your hands on your heart. Begin to breathe into your heart and into the space around it. Breathe in light, love, health and peace into your heart. In your mind, see this light as you are breathing it in. It is a bright, green, glowing light. And as you breathe this light into your heart, it warms your body and fills it up with loving, healing and relaxing energy. With each breath in, bring a sense of relaxation into your body. And with each breath out, breathe out tension. Being fully present to this moment, to your physical body, to the sounds around you and the surface below you, set the intention to open your heart today. Open its flow of energy to welcome in love and light. With every breath in, be open to receiving the loving energy of the world around you. And with every breath out, radiate that love outward. See and feel this warm, glowing energy entering your body and filling it up, then radiating that energy outward to the space around your body. For today, open your heart and your mind to the opportunity this state of comfort and mindfulness offers for healing. Know that you are safe and fully supported to release stress and improve your health and well-being. Take another slow breath in, making it your deepest breath yet. And as you release that breath, feel the tension in your body loosen and subside. Feel that your body is becoming heavy and calm. And now bring your attention back to the energy radiating out from your heart. Feel this energy as it grows and fills up your entire body with love and health. Take a moment now to slowly scan your entire body, starting from the top of your head all the way through your body to your feet. As you see each part of your body in your mind's eye, relax that body part completely. Scan for any areas of tension, tightness, or pain. If there are areas of tension, stay on that body part for a moment and breathe the warm, green, healing light into that area to soften it. This warm, loving light will melt the tension away from your body and allow you to fully relax. See the tension melting away, leaving your body and going down into the surface below you to be gone from your body forever. As you continue scanning your body, feel this loving energy move through your entire body as it takes you deeper and deeper into a safe and supported state of relaxation. As this light passes over your body, it progressively relaxes you and releases each muscle, small and large. As this light relaxes you, you begin to feel your forehead soften and smooth. Your eyebrows and eyes melt as this warm light washes over you. The tiny muscles around your eyes release. Feel your eyelids becoming very heavy. You part your teeth, unclench your jaw, and relax your tongue. You feel your throat softening. You might feel a light, tingling sensation in your body, or a floating sensation that comes and goes. It may even feel as if there is no difference between where you end and where the surface below you begins. Whatever you are feeling is perfect, and you just observe the feelings and sensations as you allow yourself to enjoy this time for you and to go within. Notice how deep and calm your breath has become as you continue to relax deeper and deeper. You are now deeply relaxed and begin to use your imagination to visualize yourself outside on a trail in the woods. You can see the gentle rays of sunshine coming through the branches of the trees. The sun casts a gentle warmth on your skin and you feel how perfect the temperature is for you. The air feels pure and smells fresh and clean. There is a soft breeze and you see the leaves moving slowly. You notice how the path feels under your feet. Look at your surroundings and take in the beautiful sight of nature. It is peaceful and quiet on this wooded trail and you can feel your body remain in its calm and relaxed state. You begin to walk along the trail and your attention is drawn to a small lake on one side of the path off in the distance. Although the lake is calm, hear the noise the water makes as it is moved by the breeze. You feel yourself walking in the direction of the water, slowly moving step by step. You get to the sloping bank of the water and look out at the sparkling reflections of the trees and the sun on the glassy water. Standing on the bank of the lake, you root your feet down and feel the earth's energy coming up through your body. You feel this energy all the way up to your head and all around you, protecting you and supporting you, healing you. You feel the earth's energy in your heart and your soul. This energy relaxes you even deeper. It is supportive and enjoyable to feel and connect to the earth's energy. And now looking down the trail further, you see a bench in the distance. This bench is five steps from where you are now. In just a moment, I will count these steps for you and you walk calmly towards the bench. And with each count, you will go deeper and deeper into relaxation. On the last step, you will reach the bench to sit down and you will be in a deep state of relaxation. Now as I count, you are going to begin to walk peacefully towards the bench. Five, you are deeply relaxed. You feel your stress melting away. Four, you feel yourself completely letting go of any responsibilities or things you may need to do. Three, you know you are right where you need to be on your journey and you allow the outside world to just turn off. Two, this step takes you even deeper into a relaxed state. And one, you sit down on the bench and you are all the way into a deep state of comfort. Now that you are relaxed and safe, you sit comfortably on the bench and look out at the lake. You know you are taking this time for yourself and it is helping your body to recover and heal from the stress of daily life. You work hard so you know that relaxation and recovery are so very important to keeping you healthy and vital. Here today, you are easily releasing all of your stress, both mental and physical. With each and every breath you take now and in the future, you feel the stress melting away, dissolving into thin air. Today, you are ready to take on new strategies of recovery that will support the life you desire and love. You make choices in your life that support health, healing and recovery. You choose to get enough sleep every night. You choose to make that sleep productive so that you wake up each morning rejuvenated and energized to take on your day with strength and confidence. You choose to eat and exercise in a way that supports good stress management and nourishes your body. You choose to eat foods that are healing to your body. You choose moderation and gratitude to support your goals of stress management and improved quality of sleep and recovery. With your feet on the ground below you, you feel the earth's energy moving through you to nourish every cell in your body. This energy circulates through your body to reach every place you need improved health. Feel this energy moving through and healing you now, balancing and nurturing your body. You can feel your wellness easily and effortlessly growing now. Your heart and mind are focused and easily helping in the recovery and healing process for you. Your breathing is smooth, calm and serene, restoring you and supporting your recovery completely. Whenever stressed or feeling tired, you visualize, imagine and can even feel a penetrating and healing energy. This energy is restoring you, healing you, repairing you and strengthening you to help you feel like the best possible version of yourself. You feel this energy supporting you with every breath you take. All it takes is your focused awareness on your breath to bring about this healing energy at any moment you need it during your day. Each day you are feeling better and better with more energy and less stress, and you take time to notice and feel gratitude for small yet powerful changes. Now that you have healed your body, it is time to let go of anything negative in your life that no longer serves you on your journey to health and vitality. Let go of any fear, anxiety, pain, judgment, anger and limiting beliefs. See all the limiting attitudes disappear. Blow away with the next breeze. Continue to release and let go. Allow yourself to let it all go. Give yourself permission to just let it go. By letting go of negativity, you're making room for the positivity and the healing to take place. With all of the positive choices you're making and improved healing and recovery processes, you feel energized, strong and stress-free. Now take a moment to remember a time from your past when you felt this way before. Feel it in your body and in your heart. And now imagine yourself once more on the bench by the lake in the woods. See yourself smiling and basking in the sun with a relaxed and confident stance, feeling strong and grateful. Feeling the emotions from the time you remembered from your past when you were stress-free. When you awake, you will still feel this way. And now bring your attention back to your physical body and deepen your breath once more. You are now beginning your journey back to the present moment. And as you do, you will bring your relaxation with you. Begin to reactivate each part of your body from its relaxed state. Feel the energy rush back into your body like a warm wave coming over you, awakening your body slowly. And when you are ready, open your eyes. You are fully back in this moment, feeling awake, healthy, and energized. Thank you so much for listening. I hope you have a wonderful day.