Alrighty,
So welcome.
My name is Megan.
I'm honoured to be guiding you through this 30 minute body awareness practice today.
So before we start,
Just a gentle reminder to silence and turn off any devices,
Notifications on your devices that you're not using and settle yourself into a comfortable position.
Using any props you may need or like to use such as a cushion to support your back and feeling free to make any adjustments you need to make throughout the practice so that you always remain really comfortable.
So once you're feeling settled and supported,
The invitation is to gently close down your eyes,
Acknowledging whatever it has taken for you to make space in your life to be here today.
Maybe just taking in a deep breath and on the exhale,
Just letting go of any tension that you might be holding onto,
The big sigh.
Just letting go of any expectations you may have for this meditation.
Just trusting that your body intuitively knows what is needed and whatever meditation you may experience today is just perfect for you.
Beginning now by noticing your breath.
Just noticing the natural rhythm of your breath as it makes its way through your body.
Just noticing if it's shallow or if it's deep,
Whether it's fast or slow.
Just noticing the breath as it moves in through your nostrils,
Down the back of your throat and into your chest.
And back out again.
Just noticing any subtle movements in your body.
It's just created by the movement of the breath.
And this week our theme is asking for help.
For many people this can be a hard thing to do.
We may think of it as a weakness or a sign that we aren't coping.
However,
Asking for help can be a gift we can offer to others.
Giving them the opportunity to contribute to the world,
Meeting a need in them to give of themselves.
And when you step back and admit that you can't do it all,
It creates space for others to step in and step forward.
It helps build trust and connection and a sense of community.
And when you allow your vulnerability to be seen,
It gives permission for others to do the same.
So starting now to take control of your breath and just slowly deepen it.
Gently guiding your breath down into your belly.
Just noticing your belly rising with the inhale and falling with the exhale.
Just continuing to take slow and steady breaths,
Directing them down into your belly.
Breathing deeply like this engages our diaphragm,
Which is a powerful way of relaxing and soothing the body.
And if you choose to do so,
You may like to lengthen your exhale.
There's no need to be precise.
Setting an intention to have your exhale slightly longer without straining in any way.
During the practice today,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
And as you breathe in,
You may feel a little bit more relaxed.
And as you breathe out,
You may feel a little bit more relaxed.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
I invite you to scan your body with your mind,
Releasing any built up tension that you find in the process.
Just noticing your holding any tension in any parts of your head.
Just noticing your holding any tension in any parts of your head.
Just noticing your holding any tension in any parts of your head.
Just noticing your holding any tension in any parts of your head.
Just noticing your holding any tension in any parts of your head.
Just relaxing all the tiny muscles in your scalp.
Just relaxing all the tiny muscles in your scalp.
Just relaxing all the tiny muscles in your scalp.
Just relaxing all the tiny muscles in your scalp.
Softening your forehead and your eyebrows.
Softening your forehead and your eyebrows.
Softening your forehead and your eyebrows.
Softening your forehead and your eyebrows.
Softening your forehead and your eyebrows.
Relaxing all the muscles around your eyes.
Relaxing all the muscles around your eyes.
Relaxing all the muscles around your eyes.
Relaxing all the muscles around your eyes.
Softening your cheeks.
Softening your cheeks.
Softening your tongue.
Softening your tongue.
Softening your lips.
Softening your lips.
Softening your jaw.
Softening your jaw.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Just allowing your jaw to fall slack.
Completely relaxed.
Moving to your neck.
Observing any sensations you might feel there.
Observing any sensations you might feel there.
Any tightness or any tension.
Imagining the tension being gathered up on your inhale.
Imagining the tension being gathered up on your inhale.
And completely released on your exhale.
And completely released on your exhale.
Now moving to your shoulders.
An area where we often hold our tension.
An area where we often hold our tension.
Just dropping your shoulders away from your ears.
Just feeling them loosen and soften.
Just feeling them loosen and soften.
Allowing them to simply melt down your back.
Allowing them to simply melt down your back.
With each exhale.
With each exhale.
Now scanning your awareness from the tops of your shoulders.
Now scanning your awareness from the tops of your shoulders.
All the way down the length of your arms.
All the way down the length of your arms.
Feeling for any discomfort along the way.
Feeling for any discomfort along the way.
Softening and loosening the muscles in your upper arms.
Softening and loosening the muscles in your upper arms.
Your forearms.
Loosening your wrists.
And relaxing all the tiny muscles.
In your hands and fingers.
In your hands and fingers.
And imagining all the tension in your arms.
And imagining all the tension in your arms.
And imagining all the tension in your arms.
Being gathered up on your next inhale.
Being gathered up on your next inhale.
And completely released on the exhale.
And completely released on the exhale.
Noticing your chest.
Noticing your chest.
Just observing any tightness that might be present.
Just observing any tightness that might be present.
You may like to take a deep cleansing breath into your chest.
You may like to take a deep cleansing breath into your chest.
Exhaling from the mouth with a big sigh.
Just releasing any tension.
Just releasing any tension.
Just letting it all go.
Moving your awareness down to your belly.
Noticing any tension that might be here.
Maybe taking in another deep breath.
Maybe taking in another deep breath.
Feeling your belly rise as you do so.
Gathering up all the tension.
Gathering up all the tension.
And letting it all go with a big breath out.
And letting it all go with a big breath out.
And wrapping your awareness around to your back.
And wrapping your awareness around to your back.
And scanning your spine from your neck.
And scanning your spine from your neck.
All the way down.
All the way down.
Past your upper back.
To your mid back.
To your upper back.
And to your lower back.
Just feeling for any tightness.
Releasing any tension on your next exhale.
Releasing any tension on your next exhale.
And scanning your awareness down your legs.
And scanning your awareness down your legs.
Relaxing your thighs.
Allowing them to become heavier and heavier.
Allowing them to become heavier and heavier.
Sinking deeper into your support.
Moving your awareness down past your knees.
Moving your awareness down past your knees.
To your calves.
And loosening your ankles.
Allowing the soles of your feet to connect gently with the floor.
Allowing the soles of your feet to connect gently with the floor.
Allowing the soles of your feet to connect gently with the floor.
Your feet and toes feeling soft and easy.
Your feet and toes feeling soft and easy.
And finally with one more deep breath.
And finally with one more deep breath.
Sweeping your awareness from the top of your head.
Sweeping your awareness from the top of your head.
All the way down to the tips of your toes.
All the way down to the tips of your toes.
And now that your body is feeling a little more relaxed.
And now that your body is feeling a little more relaxed.
I invite you to rest your awareness on your breath.
I invite you to rest your awareness on your breath.
Using that as your anchor.
Using that as your anchor.
Feeling the air flowing in and out of your nostrils.
Feeling the air flowing in and out of your nostrils.
Feeling the breath in your chest.
Feeling the breath in your chest.
Or in the rise and fall of your belly.
Just finding the place where you most feel the sensation of the breath.
Just finding the place where you most feel the sensation of the breath.
Just finding the place where you most feel the sensation of the breath.
And placing your awareness there.
And placing your awareness there.
If you prefer to use your mantra,
That is perfectly fine too.
If you prefer to use your mantra,
That is perfectly fine too.
Just remembering that your anchor is simply an anchor.
Just remembering that your anchor is simply an anchor.
And not a place to focus on.
And not a place to focus on.
Just a place to return to whenever you happen to remember.
Just a place to return to whenever you happen to remember.
Just a place to return to whenever you happen to remember.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Whenever you happen to realise your mind has wandered away to thoughts,
Sounds and physical sensations in your body.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
Simply and easily guiding it back to your anchor.
And starting to become aware of your surroundings once more.
And starting to become aware of your surroundings once more.
Always keeping your eyes closed.
In your own time.
Just bringing some gentle movement back into your body.
Just bringing some gentle movement back into your body.
Really starting by wriggling your fingers.
Really starting by wriggling your fingers.
And your toes.
And gradually expanding this movement.
And gradually expanding this movement.
Into your arms and your legs.
And stretching and twisting.
And moving any way that feels right for you.
And moving any way that feels right for you.
And just taking a moment to notice how you're feeling.
And just taking a moment to notice how you're feeling.
And just taking a moment to notice how you're feeling.
And just noticing if you're feeling a little more calm.
And just noticing if you're feeling a little more calm.
And just noticing if you're feeling a little more calm.
And just noticing if you're feeling a little more calm.
A little more centred.
A little more centred.
A little more centred.
I invite you to carry these feelings with you into the rest of your day.
I invite you to carry these feelings with you into the rest of your day.
I invite you to carry these feelings with you into the rest of your day.
Just being mindful of all the things that are happening around you.
Just being mindful of all the things that are happening around you.
Just being mindful of when you can try asking for help.
Just being mindful of when you can try asking for help.
A little bit more in your daily life.
A little bit more in your daily life.
A little bit more in your daily life.
Thank you for sharing this meditation with me today.
Thank you for sharing this meditation with me today.
Just opening your eyes for the very last thing.
Just opening your eyes for the very last thing.
Whenever you're ready.
Whenever you're ready.
