Episode Transcript
Speaker 1 00:00:03 I think meditation is hard. Do me a favor, take a slow, deep breath in and now breathe out. Congratulations, you just meditated. Hi, I'm Crystal Dukowski and this is Breathe In. Breathe out a weekly mindfulness and meditation podcast for anyone ready to own their own shit and find a little piece while doing it. On this episode of Breathe In, breathe Out. I felt inspired to do a simple meditation to just fill ourselves with gratitude and light. I hope you enjoy it as much as I did. Welcome back to Breathe In. Breathe out. I'm crystal, kakowski, and whew. Today just feels great. <laugh>, today is a good day. It's a great day. I hope you feel the same. I want to do a meditation today. As always, I sincerely hope that you find a nice comfy space where you will not be interrupted. During the course of this meditation, make sure you're well supported. Close the door Bank, the pets leave you alone for a little while. This is time for you, a gift for you. Do not do this while you are driving. Be safe, be smart. Give yourself the gift of this moment, so
Speaker 0 00:01:36 Settle
Speaker 1 00:01:37 In. Be comfy. Whether you're sitting up or laying down, whatever is most comfortable for you in this moment, we are gonna take a nice deep breath in all the way into the belly, fill your body, expand, and then let it out. All of your focus comes to right here and now. All other distractions and to-dos. Float away not to be in this space. They belong elsewhere. For a time while you sink and relax into
Speaker 0 00:02:45 Here,
Speaker 1 00:02:50 Take another nice deep breath in. Settling more, relaxing more, knowing that you are safe for the moment, protected. Another nice deep breath, listening to my voice, feeling your body naturally begin to let go so we join together for this moment of healing and relaxation. Yeah, again, it feels good to just focus on the in and the out. As we breathe in, again, we're going to focus at the very top of our head, the crown
Speaker 0 00:04:17 That
Speaker 1 00:04:17 Skin over our skull, the top of our being. I want to invite a white light right there where that little soft spot used to be as a little baby. This light is warm, loving, per protective. You can feel it form like an eggshell all the way around your entire body, this beautiful light. Let's move down to your forehead. Between your eyebrows, these muscles that help you express your emotions, your thoughts, and your feelings. Let's bring some light into those muscles. Thank them for helping you express yourself and they smooth out feeling the love and the gift that you are bringing in. We move down to your eyes, your nose, your cheeks,
Speaker 0 00:06:08 Your
Speaker 1 00:06:08 Ears, your lips, your chin and your jaw filling up and inviting light into all of those spaces. We're going to add a little bit of love to those eyes. Add some love to the ears, to your nose, to your mouth, for all the senses that you possess and experience the ways that you can feel, touch, taste, see, hear the world, because all of those organs, we're going to send them some love and gratitude individually in this moment as we fill it up with light. And now we'll move down to your neck. All of the powerful muscles that are there that turn your head from left to right up, down, to help you take in your surroundings and understand where you're at. It supports that heavy head at the top. Let's add some light to our neck and some love as well. Then we're going to move out your shoulders. They carry so much weight in this world. They're often held up higher out of the tension that we experience, so let's give them some love, light, and gratitude as we help them release and sink down into their natural space. Before we go down your arms,
Speaker 1 00:08:34 Your elbows, your forearms, your wrists, your palms, all the way out, each one of your fingers. Fill your arms up with light all the way so that you can visualize the light coming out of your fingers. So fluid, and let's give each space some gratitude and love these arms that lets you hug someone, hold someone, carry things, the hands with which you can create or feed yourself.
Speaker 0 00:09:22 Work
Speaker 1 00:09:27 The abilities that you have and how they help you in life. Let's take a nice deep breath in. Fill our hearts and souls with that gratitude, and then we'll turn our attention to our hearts and our ribcage. As we inhale, that ribcage opens up. It expands so that more air can come into our lungs, but not only that, our ribcage protects our organs. It protects our heart, our lungs,
Speaker 0 00:10:13 Our liver.
Speaker 1 00:10:14 Think of the organs that are within that chest cavity that is constantly being massaged by the rise and fall, the filling of the lungs, and then the release. All of these precious organs that keep us alive. Blood pumping, breathing, living to experience life. Let's give love to each one of those. Fill your cavity with love and that brilliant white light, and then we'll move down to your belly.
Speaker 0 00:10:59 Hmm.
Speaker 1 00:11:02 This belly, the stomach that takes in the food that we give, it turns it into nourishment. Takes what? Nourishment from the food we give it, that it can, so that it can then continue fueling our body, all of the intestines that work and crunch together to move that food along. Our reproductive organs every bit, the kidneys, the bladder. They help us get rid of the toxins within our, in our, within our bodies. Let's thank them. Gratitude, some love, and fill our bellies with light before we move down to our hips, our buttocks, and our thighs. Nice. Deep breath in,
Speaker 0 00:12:29 And
Speaker 1 00:12:29 Then let it out light there. These muscles help us stand up straight. They support us when we're sitting. They help us move, bend, twist,
Speaker 0 00:12:53 Walk. Wow.
Speaker 1 00:13:01 Thank you. Thank you for continuing to be strong and amazing. Let's fill them with light, that beautiful white light of gratitude and love for their contribution to our lives. Before we move down to our knees, our calves, our ankles, all the way out, our toes seems like such a simple joint, the ankle joint, and yet it's so complex walking on uneven ground, yet keeping you upright and forward moving the arches of the feet, the toes that help us with balance. It's a marvel, the knees that bend so we don't look like a giraffe when we need to pick something up. Thank you. Fill them with love and light, and now as your whole being is filled with this beautiful light, I want you to picture a golden cord that goes from the base of your neck all the way down your spine, all the way into Mother Earth. Gaia. You are connected. You can bring her loving energy up through your feet, fueling you, filling you, and it sprouts out the top of your head like a fountain, and it goes out and down back into mother Earth before being cleansed and continuing this lovely, beautiful path
Speaker 1 00:15:18 Of nurturing
Speaker 0 00:15:21 And love.
Speaker 1 00:15:27 This cord keeps you continually grounded and connected knowing that you're never alone, you're always supported. She holds you on her belly at all times. With this beautiful light and gratitude and protection, we're going to start being more present in our bodies. Coming back to the space in which you have chosen for this meditation, another breath, and you feel the surface supporting you, you are more aware of the way that your arms and body rest upon that surface. With another deep breath. You're more aware of my voice
Speaker 0 00:16:23 And
Speaker 1 00:16:23 Walking you through this, bringing you back to your present. Being with another breath, you may roll your ankles, roll your wrists and your neck.
Speaker 1 00:16:36 As you're becoming more aware and alert to this time and space presently, and with one more nice deep breath, you open your eyes and take in your surroundings. You are present, you are alert, you are aware, and you have filled your being up with the most beautiful light and love that you possibly could. If you can take a moment to bask in that feeling, do so, and if you need to get back to whatever you were doing before, maybe stomp your feet a couple of times to connect yourself again before you move on throughout your day. I hope you take care and have a wonderful time, and I'll see you again here next week on Breathe In. Breathe Out. I hope this moment of self-care and healing brought you some hope and peace. I'm Crystal Dukowski on Instagram, Facebook, and YouTube, and I hope you check us out and follow along for more content coming soon. I look forward to being with you again here on Breathe In. Breathe out. Until next time,
Speaker 2 00:17:51 Take care.
