find a quiet , comfortable place where you won't be disturbed . You can sit or lie down , just allowing your body to settle into a natural , relaxed position . When you're ready , close your eyes or soften your gaze . Take a deep breath in through your nose and a slow , steady exhale out through your mouth . Let your breath become a gentle anchor guiding you inward . With each inhale , invite a sense of presence and with each exhale , simply release anything that feels heavy in this moment . Bring your attention now to your body . Notice how it feels , without judgment , just gentle observation . Notice if there are any places of tension , areas that might feel tight or heavy or even unsettled . Remember , this is not about forcing anything to change , just noticing . Now let's go on an exploration of where you might be holding on to any energy or emotions or resistance . I want you to bring awareness to your forehead . Is there a furrow between your brows ? If so , soften it and allow space . Move down to your jaw now . Is it clenched ? If so , gently part your lips and let it loosen . Now draw awareness around your shoulders . Any tension there ? Are they lifted or tight ?
Lisa HopkinsWith your next exhale , see if you can let them melt away from your ears . Hmm , there's always an opportunity to relax even more than we thought we could . Scan your chest now . Does it feel open ? Or maybe there's some heaviness there ? Imagine breathing spaciousness into your heart . Feel the expanse .
Lisa HopkinsLet's journey now down to your stomach . Your stomach is where we often hold emotions . What do you notice there ? Is there any tightness , any unrest ? Breathe in softness . You are safe On your exhale .
Lisa HopkinsFeel yourself relaxing even more . Notice your hands now . Are they gripping ? Go ahead and make a tight fist . Hold it on your next breath , as you inhale and as you exhale , allow them to release , to open and invite . Rest . Rest your hands gently . Observe your legs and feet now . Allow them to be fully supported by the surface beneath you . There's nothing for you to do except let go . You are supported . Wherever you felt tension or resistance , simply acknowledge it . Breathe into that space , allowing warmth and ease to flow in .
Lisa HopkinsOn the next inhale , imagine letting go and as you exhale , like a handful of sand into the wind , simply release any remaining stress , tension or unrest . Now visualize the feeling of not letting go as something tangible . Maybe it's a tight knot or a dark cloud or a heavy weight you've been carrying . No need to judge it , just observe and conjure the feeling of not letting go . Embody that feeling With each inhale . Imagine gathering this energy and with each exhale , imagine softening and releasing it . Feel it dissolving , being carried away by the rhythm of your breath , expansive lightness , and breathe out what no longer serves . You Feel your body smile as you breathe in peace and exhale out old stories , any tension , any expectations . With each breath you are letting go . Take a few breaths in this way . Take a few breaths in this way , with each breath breathing in peace and exhaling old stories , anything from the past or the future that is creating tension , bring yourself to the now , all expectations blowing away like the sand in the wind .
Lisa HopkinsNow that you've created space , you've also opened up opportunity . You can invite possibility . Now that you've created space , what would you like to welcome in A sense of freedom , calm , clarity , lightness , clarity , lightness . It's yours to create whatever you would like to welcome in . Visualize that feeling as a soft , golden light . With every inhale , it expands , filling the spaces once occupied by tension , breathing into the space that you've created , and now , with every exhale , it integrates deeply into your being , synthesizes with your rhythm , becomes a way of being .
Take a moment to set an intention and then , aloud or in your head . Repeat after me I release what is no longer mine to carry . I trust in the natural flow of life . I welcome ease , space and new possibilities . Take a deep breath in , hold it at the top and then exhale fully , as if sighing out the last remnants of what you no longer want . When you feel ready , gently wiggle your fingers and toes , bring your awareness back to your body and to the room . You might feel a beautiful tingle . You might feel more connected to your life force , energy , more spacious , lighter , softer . Five , four , three , two , one . Slowly open your eyes and notice how you feel . You created this in 13 or less minutes . You have created space . You have let go . You are free . You are exactly where you're supposed to be . Remember this feeling and know that you can always come back to this meditation . Come back to yourself . Namaste , my friends .