So Let’s Begin…
SPINE EXPANSION GUIDED MEDITATION SCRIPT
Close your eyes,
And invite yourself to settle.
PAUSE
Come into your breath,
And find the smoothness of its rhythm.
They way you expand as you inhale,
And contract as you exhale.
The rise and fall of it all,
The circular nature of your breathing.
PAUSE
Let your breath slow you down,
As you sink further into its cycles.
Opening a space for your thoughts to extract,
And float away.
Extract,
And float away.
LONG PAUSE
Now soften your body,
From head to toe.
Imagining waves of calm,
Moving through you,
Over and over again,
Relaxing you deeply.
LONG PAUSE
Now see if you can imagine,
The entire length of your spine,
Softly glowing a golden hue.
PAUSE
Feel the warmth of this glow,
As your attention comes to the base of your spine.
PAUSE
Be here in this space,
And as you breathe,
Feel the space between each vertebrae expand,
Opening,
And releasing all the tension and energy,
It was holding.
LONG PAUSE
Feel the tingles of relief spread,
As every cell in your body is lighter,
And free from pain.
LONG PAUSE
Now follow that warm, golden glow,
To the middle of your back.
Watch it illuminate and soften with your attention.
PAUSE
Each time you breathe in,
Fill each opening along your middle spine with precious space,
Breathing in just a little deeper each time,
Inviting in calm and peace,
And releasing all the tension,
And energy that’s built up inside.
PAUSE
Breathe in and expand,
Breathe out and release.
LONG PAUSE
Now follow the golden glow,
To the top of your spine.
Your shoulders,
Your neck,
And the base of your head.
PAUSE
Breathe into the spaces between your vertebrae,
Stretching them apart,
As all the pain,
And tension release.
Expanding,
Releasing.
Expanding,
Relieving.
LONG PAUSE
Now feel the golden glow of your entire spine,
As a gentle force pulls from the top,
And from the bottom,
The thoughtful opposition,
Elongating you,
Flooding your entire body,
With lightness,
And relief,
As any remaining tension,
Energy,
And pain,
Releases,
And dissolves.
LONG PAUSE
Namaste, Beautiful
