Episode Transcript
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 Krystal Jakosky, 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 peace while doing it.
Hello and welcome back to Breathe In. Breathe Out. I'm Krystal Jakosky. And last time I shared a vision, a journey, and an education that I received as I sought out more knowledge. And this week I would like to take you to that space so that you can experience your own journey and your own knowledge, your own growth. So as always, with my guided meditations, I ask you to please not do this in a driving car. Please find a space where you are comfortable and relaxed, where you won't be disturbed for the duration, and where you can really sink in. Let go and enjoy the moment.
We’re going to start as always with a nice slow, deep breath all the way into the belly. And then slowly exhale. Release. Let it out. That's right, Do it again. Nice deep breath in and out. And as you breathe deeply again you feel a strong surface supporting you, knowing that you are stable, you are cradled, you are supported at this moment. You keep breathing slow and even deeper as you wiggle a little and settle in relishing in the relaxing nature of the moment. With your next inhale, we're going to start our scan at the top of our head. Feel those muscles relax as we focus on them and breathe in and on the exhale, all of the stress releases, and melts off and you move down your forehead and eyebrows, breathing into those expressive muscles before you breathe out and feel them relax. Release breathing in again. You keep scanning down your eyelids, the bridge of your nose, your cheeks, and your ears. You feel them all let go. The stress melts away from these expressive muscles. As you continue your scan down your lips, your jaw on your chin, take another deep breath in and feel how much more relaxed your face is as it rests.
And then we'll start focusing on the base of your head, where your neck connects this strong column that supports that head. As you turn around and take in the world, breathe in and exhale, feel it, relax, and let go. Knowing it can be released at this moment. As we continue that scan, you'll go out your collarbones and your shoulders. Nice deep breath before you release the weight that you carry and sink further, deeper. Then you inhale and keep scanning down your arms, your biceps, your elbows, and your forearms. You keep breathing in and out. Maybe you roll your wrists and make fists to help release any stress that you're holding onto there before they relax at your side. On your next inhale, pay attention to how your rib cage expands. Your lungs take in that life-giving oxygen. Your heart pumps that oxygen in the blood throughout your body, feeding it, fueling it, and keeping you going. And then your ribcage relaxes. Come back to a resting position. Before you inhale again down into your belly, your diaphragm, another deep breath. And feel it go down your spine all the way from the top to the bottom.
Relaxing those muscles that keep you balanced and erect. This is a moment to let go and feel a completely peaceful moment. Another deep breath in and you scan down your hips and your butt. Those strong muscles, we hold more stress there than we think. Breathe deeply into them. And on the exhale, feel them release and relax. Letting go, sinking deeper as you move into your thighs, just powerful legs. Another deep breath. And down your knees, your calves, your ankles, all the way down. The souls. Serve your feet to your toes. Take another deep breath, enjoying this moment of peace and relaxation, this gift that you're giving yourself. And then we'll let our mind's eye open to the banks of that mountain lake. Your feet are on the rocky shoreline, tiny pebbles like sand, majestic trees behind you as protective sentinels across from you. The mountains rise sharply hovering and protecting as well. On one end, you sense the water that flows into the lake, and on the other end, you can sense the water as it moves downstream, downriver. Take a moment to take a deep breath, and soak it all in. Feel the peace.
feel the sacred nature of this space. It's so beautiful. It's such a gift. So your mind's eye, We're going to dive into that lake a little bit just with your eyes. You don't have to get wet. There is something resting beneath silt, something you've been holding onto and you are ready to let go of an emotion, an experience, a reaction, a hurt. So we're going to nudge it. Maybe pick it up just a little bit, knowing that the silt will move around. Notice how much comes off. So just a little bit. Or does it make things a little murkier? Take your time, look at it from different perspectives. Is there something you need to learn from it? What can you do to help yourself heal? How does your heart feel at this moment? Do you need to give it a hug? Do you need to cry? It's okay, but whatever emotion flows through you to flow and you feel it releasing, this object has been lifted up high enough that it's in the current and we can help it along down downstream, released, let go. Your heart might feel a little lighter. Look back at where you removed that from.
Let's replace it with something happier. What positive lesson did you learn from it? There's always a gift in each experience. Take a moment when you have it. Let's plant that gift right there. And maybe it becomes a little sea plant that thrives in this new area, thrives with the incoming water and the current, the life that teams down there. And let's take that positive lesson into our hearts. Surround it in an orb of color. Start with white air. Maybe you add other colors to it. It's all up to you.
How did your heart feel? Now take another nice deep breath and blow it out. And another one, the surface of the water shifted when you pulled it up. And yet it goes back. Are there ripples? Is the water different now than when you first arrived? Gently lapping at the shore. You can hear it playing with the sandstones. Take another nice deep breath in as we prepare for the journey to come back. Say goodbye to this space for the lessons, for the journey, for the moment that we've given ourselves. Take another deep breath and we let our mind's eyes begin to close. And as we breathe again, we're more aware of the surface that we're upon and how we are being supported. Another deep breath and you wiggle your toes and move your ankles, becoming more present and aware, and alert. You keep breathing deep. As you become more present. You feel your belly. You feel your chest expand. Another deep breath and you roll your wrists and fingers coming more present to the moment. Be more aware of how your posture is laying or sitting With your next breath. Maybe roll your shoulders, your neck.
And on your next inhale, you open your eyes taking in all of your surroundings. You're now awake, and alert, you're ready to continue with your day, or perhaps it's time to curl up and go to bed. Whatever it is that you end up doing. I hope that you have a fantastic time doing it and I look forward to having you back here next week on Breath In. Breathe Out.
I hope this moment of self-care and healing brought you some hope and peace. I’m @krystaljakosky 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, take care.
