Welcome to this meditation.
This can be used at any time,
But especially whenever you're feeling tense or overwhelmed.
We're going to start off the meditation by finding our seat,
Getting comfortable,
And getting in touch with our body.
So giving you a moment now to find your seat or lay down in whatever space and whatever position that you are most able to get in touch with your body.
Once you're in position,
We're going to begin by doing a brief body scan.
We're going to start at your feet.
Start with your toes and work your way through the first half of your foot into the heel,
Into the ankle,
Into the shin,
Into the calf,
Into the front of the knee,
Into the back of the knee,
Into the front of the thigh,
Into the back of the thigh,
Into your butt,
Into your lower back,
Into your stomach,
Into your abs,
Into the internal area of your entire torso,
Into your chest,
Into your upper back,
Into your shoulders,
Into your upper arms,
Into your elbows,
Into your lower arms,
Into your wrists,
Into your hands,
Into your fingers,
Back up into your wrists,
Into your lower arms,
Into your upper arms,
Into your shoulders,
Into your neck,
Into your throat,
Into your chin,
Into the base of your skull,
Into your nose,
Into your eyes,
Into your forehead,
And out through the top of your skull into sky.
Once you've traced over your body like this once,
You should have an idea of how you're feeling.
Once you have an idea of how you're feeling,
You can go into the areas that have the most tension built up into them.
Knowing this,
We will now tense our body using the same pathway and then we will eventually release that tension.
And in doing this,
Release the tension that we have found most potently in one area of our body.
So let's do the tracing over the body once again,
Starting with our toes,
Into the front part of the foot,
Into the back part of the foot,
Into the ankles,
Into the shin,
Into the calf,
Into the knee,
Into the back of the knee,
Into the front of the thigh,
Into the back of the thigh,
Into your butt,
Into your lower back,
Into your abs,
Into your internal area of the torso,
Into your chest,
Into your upper back,
Into your shoulders,
Into your upper arms,
Into your elbows,
Into your lower arm,
Into your wrists,
Into your hands,
Into your fingers,
And back up into your hands,
And your wrists,
And your lower arms,
And your upper arms,
And your shoulders,
And your neck,
And your throat,
And your chin,
Into the back of your skull,
Into your nose,
Into your eyes,
Into your forehead,
And out to the top of your skull into the sky.
Now having all of these areas tensed up,
Take a deep breath in,
And let it out as you release the entire body,
Including the most tensed areas,
Now knowing that they have been fully recognized and are able to release with the rest of the body and join it in wellness.
Now that you've released,
Let's do a simple guided visualization of us and our body as a drop of water.
Just like the minute body scan that we just performed,
We're going to run through our body visually using a spot tracing a line through our body from our head down to our tail and back up to our head.
This line will create what looks like a teardrop in your mind.
So starting at the tip of your head,
Trace down through your neck and into your back,
Down into the base of your seat,
Creating a curve at the bottom that will create the curve of the droplet that you are.
And as you breathe out,
Go from the base of your spine,
Back up the curve,
Up to the top of your head,
And do this repeatedly as you breathe.
In through the top of your head,
Down through the curve in your back to the bottom base of your spine,
And then out through the front of the curve and back up to the top of your head.
Let's do some breathing cycles together.
As you're doing this loop,
Think about how you're a drop in the ocean,
A drop of water in a great big sea.
Think of how this water can pull you into positivity,
Can bring you into the sunlight that is above you,
Can make you big and large and powerful and potent.
Think of your breath as waves in the ocean,
Those powerful,
Powerful waves moving through you and through the ocean,
Moving that tension out of your body into the sands of the earth before you,
Being transmuted into something beautiful,
Soft,
And growing.
Let's do three more loops with a guided visualization from the tip of our head,
We're breathing in through our base and back out,
Up to the top of our head,
Into the top of our head,
Into the top of our head.
I hope like the drop of water that we have visualized that you now feel cleansed and open to the air,
To the sun,
And to the earth that is before you.
I hope that your tension has been transmuted and made into something new,
Able to be worked with and enjoyed for the rest of your day.
Namaste.
