Guided Imagery Meditation - Inner Boundary

June 22, 2020

Information

With Michele Grand, LMT

ID5344

To CiteDCA Citation Guide

00:00Everybody and thank you for joining.
00:02I'm going to be with you again today
00:05and I hope you all had a good,
00:07happy, restful weekend.
00:10Today, as we did last Thursday,
00:12we're going to do some breathing exercises,
00:15sort of a body scan just to
00:18get our whole body relaxed.
00:21And then we're going to lead into
00:23a guided imagery meditation today.
00:26So basically controlled breathing on
00:28it helps the mind and body to relax
00:32aids in circulation and just overall
00:35relaxation and so many times to allowed.
00:37Our day will focus on things.
00:40And we don't even realize it,
00:43but we're actually either holding
00:45our breath or would just taking
00:47really shallow breaths from our chest
00:50rather from our belly anar diaphragm.
00:53So begin to begin today.
00:54The first thing that we're going
00:56to do is of course,
00:58just get very comfortable wherever you are.
01:00I think seated is best for the
01:03breathing exercise. What will they do?
01:06Is what it do a flex of the spine?
01:11Forward as we breathe in.
01:14And then Exhale backup.
01:18We're gonna breathe in an flex forward.
01:23And then Exhale and come up. So let's
01:28do a series of 10 of these breaths.
01:35In Hell. An XL.
01:42In Hell.
01:45An Excel.
01:50In Hell. An XL.
01:56Inhale. Open Excel.
02:02Breathe in. And now.
02:07You feel your spine start to stretch.
02:12And relax a little bit.
02:16It's good to flex the spine.
02:20We hold it so widget sometimes.
02:24And it's just good to get it.
02:26Relaxed and get those muscles
02:28letting go a little bit.
02:32I'm going to do one more.
02:34Breathe in and forward.
02:37Annex halan backup. OK, excellent,
02:41just take a moment's pause.
02:47Good. Now what we're going to do is
02:51called Ultra alternate nostril breathing.
02:53When it take one finger.
02:56And we're going to close off one
02:57nostril and with the other nostril,
02:59we're going to breathe in and out.
03:02It's gonna be a deep in health.
03:05And Exhale both through the nostril.
03:10In Hell.
03:12And Exhale. And again will do that
03:1610 times on each side, so we could
03:18begin now with their breath in.
03:25I know.
03:38Just continue.
03:52Sex.
04:028.
04:08And one more.
04:14Excellent. Very good.
04:16Let's take a moment.
04:18We Group A little bit,
04:20catch your breath.
04:22But it to the other side,
04:24will closeout the other nostril
04:26will take those 10 deep breaths
04:27in and out of the nostril.
04:55And six.
05:02Depressed.
05:07Feel the belly rise.
05:13And one more.
05:20Excellent. The cleansing breath
05:24and let it go very good.
05:26Hopefully you feel your shoulders
05:28are starting to drop a little bit.
05:31Be a little more relaxed
05:33getting that blood flow.
05:34And again if you need to hydrate,
05:35take a sip of water.
05:39Very good, that's a good start,
05:41and that's a good opening and
05:43will then again lead now into
05:45our body scan meditation.
05:47So just please continue
05:49your comfortable position,
05:51preferably seated with your
05:53feet on the floor.
05:59Steal the weight of your body
06:01on the chair. Feel the weight of
06:04your feet grounded on the floor.
06:08Again, we're gonna take
06:09that nice deep breath in.
06:14Feel the oxygen enlivening your body
06:16and as you exhale, have a sense of
06:20deep relaxation coming through.
06:24Notice your feet on the floor.
06:27Notice the sensations of
06:29your feet touching the floor,
06:31the weight and the pressure.
06:34Vibration or any heat that you feel.
06:40Notice your legs against the chair.
06:43You feeling so the pressure pulsing,
06:46heaviness or maybe even a lightness.
06:53Feel your back against the chair.
06:59Bring your attention into your stomach area.
07:01If your stomach is 10 so tight.
07:05Let it stop and take a breath.
07:12Notice your hands are your hands
07:14feeling times are tight and see
07:17if you could allow them to soften.
07:22Notice your arms. Feel any sensation in
07:25your arms and let your shoulders be soft.
07:32Notice your neck, your throat,
07:34let them be soft, relaxed.
07:39Soften your job. But your face
07:44and your facial muscles be soft.
07:52Then notice your whole body present.
07:55And take one more breath.
08:01Be aware of your whole body as best you can.
08:09We're gonna do a guided meditation,
08:12imagining your inner land
08:16to build healthy boundaries.
08:19When you make a healthy
08:21boundary for yourself.
08:23Things that sometimes have
08:24hurt you in the past will not
08:28be able to reach you anymore.
08:30Boundaries give to us as well as
08:33providing some life essentials.
08:39Again, continuing with the breath.
08:43Will take a deep breath in.
08:49I'll let it go.
08:54As you feel the weight of your
08:56body and how it presses down,
08:59make sure your spine is completely
09:02straight and you'll body
09:03exudes that you're confident.
09:08Gently close your eyes,
09:10increasing your ability to focus.
09:18As you breathe, now, easily and gently,
09:21you feel safe and relaxed.
09:25My voice guiding you is like a
09:27beacon of light through the darkness.
09:34As the sun rises, you see you're
09:37standing in a beautiful lush green
09:40grass and there's a small house.
09:44That you've built by
09:45hand in the middle of it.
09:52This house represents you and all
09:54the work that you have put into
09:58yourself and the grass represent.
10:01The world outside of you.
10:06You decide it would be good to
10:09plant some trees in some shrubs
10:11so that these plants will aid
10:14in protecting you from harm,
10:16and they also benefit the world.
10:22For example, a Raspberry Bush
10:24is very spiky and dense,
10:26yet it gives a bounty of fruits for
10:29us to enjoy and be nourished by.
10:33If you plant many in a row,
10:36they will protect you as well
10:38as a tall electric fence.
10:41But this plant also gives.
10:45It serves two purposes.
10:48When you plant tall trees,
10:50they will protect you from harsh
10:53winds if placed in a way that is
10:56good through all the seasons.
10:58Tall trees supply us with the most oxygen,
11:02therefore they are giving
11:05while also protecting.
11:07The tree is also serve many purposes here.
11:11You look at this beautiful life forces
11:13that you're planting on your land,
11:15and you notice they need a water source.
11:21You find the lowest lying area and
11:24begin digging deep down and around
11:26making the shape of a small pond.
11:34As you step back from the
11:36circle of dirt you've created,
11:38you know that only a few heavy
11:40waves need to pour down and
11:42it will begin to fill and turn
11:44into a natural source of water.
11:50This pawn serves many purposes on your land.
11:55It not only provides you an
11:57the wildlife with water,
11:58but it also gives you somewhere to
12:01go to Meditate and reflect on the
12:03good things in your life and the
12:05good things that you do for others.
12:11Closer to your house. You see,
12:13you need some vegetables and fruits.
12:16So create a garden that is easy for
12:19you to access an water when necessary.
12:32You plant all of the foods you like
12:34in any kind of vegetables you need.
12:42Your garden flourish is an provides.
12:46All this garden needs
12:47from you is to be tended.
12:52You look around and you
12:53see you need an Orchard.
12:55So you strategically plant many Apple
12:58trees and other fruiting trees right
13:00next to the protected area by the
13:03big tall trees and a little closer
13:05to the ponds so that they can drink.
13:13This Orchard supplies you with the most
13:16delicious apples you have ever tasted.
13:19And their nutrients are off the charts good.
13:26You look around your plot
13:29of land and you're proud.
13:32Not only do all these plans
13:34to protect you and your home,
13:36but they give you and the
13:39community around you all you need.
13:47So make sure you work on
13:49the garden within you.
13:53And put a proper barriers.
13:56That is planted well and with
13:59love and care. They also give.
14:06You are protected an allowed to live
14:10a happy, fulfilling, nourishing life.
14:16Once again. Look at your hand built home.
14:21And make any necessary changes to it.
14:32Create a life. And boundaries
14:35that are fulfilling to you.
14:39And protect you as well.
14:47And when you're ready,
14:48take a deep breath in. And hold.
14:53Anna big exhalation out.
14:58If your eyes are closed,
15:01you can open your eyes.
15:03Stretch your arms out as far as you can.
15:08Arms above your head.
15:10And down into prayer pose.
15:17OK, that was beautiful.
15:19Thank you so much for taking the time today.
15:23Teaches ground and focus and just
15:26remember how hard that you work and
15:29how much that you give to others
15:31and how important it is to tend to
15:34yourself at the same time to help
15:38yourself and all the others around you.
15:41We end by saying. May all love surround you?
15:47And the pure light within you guide
15:49your way on guide your way on.
15:52Thank you everybody.
15:53Thank you for joining an I will
15:56see you again on Thursday at 1:30.
15:58Will do this will do this again
16:01some breathing somebody scan and
16:03some guided meditation.
16:04Take care everybody.