Welcome to today's meditation session.
Before we go through a beautiful guided meditation,
Just invite you to bring some kind awareness to how you've been feeling today,
What thoughts have come up for you,
And how your belly and your chest and head,
How they each feel when you reflect on thoughts that have come up for you today.
And the emotions that you can associate with these visceral feelings.
Are there any positive or negative impacts of any stories you may have told yourself and believing regarding these thoughts?
And consider that many others are feeling similarly about similar thoughts that you will have had today.
And spend some time reflecting on how you might feel if you raise your awareness around the thoughts that you have throughout the day and the stories you tell yourself.
And think about where and when you can apply just a little bit more mindfulness to these thoughts in your day-to-day life.
Because remember,
Your thoughts create your feelings and the way you feel impacts the way you behave and act.
So the better your thoughts,
The better you'll feel.
So let's begin our meditation today by taking a moment to allow our body to settle into a comfortable position.
You may wish to close your eyes or keep them slightly open in a forward gaze,
Allowing the spine to lift and the shoulders to soften.
Today we're going to practice a relaxation body scan.
We'll begin by taking a full breath in and a long breath out.
And do that again.
A full breath in and a long breath out.
And do that one more time.
A nice full breath in,
All the way down into your belly.
And a long breath out.
Let your breath return to a natural rhythm.
Return to a natural rhythm and bring your attention into your body,
Into a place that works for you.
Noticing the feeling of the weight of your body on the chair that you may sit in or the floor or whatever it is below you.
And as you breathe,
Notice how your chest and your abdomen expand to allow the air to enter your lungs.
What sensations are you aware of?
And as you exhale,
Bring in your awareness to the softening of each muscle and notice the sense of relaxation more deeply.
Now bring in your attention to the top of your head.
Noticing any sensations you may feel on your scalp,
Down the back of your head,
To the sides of your head and through and across your face.
Noticing your jaw and if you're holding any tension in your jaw.
Releasing any tension that you may feel there.
And just noticing and relaxing and releasing.
And noticing your face and the sensations you may feel there.
Allowing your face muscles to soften.
The tiny muscles around your eyes and your mouth.
Breathing in and breathing out.
Now bring in your attention to your neck and your throat.
What do you notice there?
Any sensations?
Scan these areas with open gentle awareness and allow them to soften.
Noticing your shoulders and your arms.
Noticing any temperature or sensations you may feel on your arms.
Maybe there's cool air,
Warm air.
Tickling across your skin.
Noticing your skin.
Noticing your skin.
Noticing your skin.
Noticing whatever is present.
And any tension you may feel here.
Allow that tension to move from your shoulders down through your upper arms and elbows and through your forearms,
Wrists and fingers.
Allowing any tension to move beyond the tips of your fingers.
And returning your attention to the sensations you may feel on your arms.
On your skin.
Is there any fabric or clothing against your skin?
What does that feel like?
All the while continuing to breathe in and to breathe out.
Slowly bring your attention to your chest and abdomen.
Feeling the movement in your chest as you breathe.
Feeling the movement in your chest as you breathe.
Feeling it expand as you breathe in.
And deflate as you breathe out.
And moving your attention to your stomach.
Is it tense or tight in this area?
Inviting any tension you feel here.
Let it go.
Let it go.
Bringing your awareness to your upper back and lower back.
What sensations are you sensing here?
What are you becoming aware of in this moment?
What are you becoming aware of in this area of your body?
Consciously letting any tension go.
Releasing it all.
Letting all the muscles in your back soften.
Just let it all go.
Let it go.
And as your awareness continues by travelling down your legs through your thighs your knees your calves and shins into your ankles and finally into your feet.
Noticing all the sensations.
Just notice.
Noticing those sensations of your feet Noticing those sensations of your feet perhaps they're resting on the ground.
Noticing any weight.
Sense of temperature or feeling of energy perhaps present in your feet.
And continuing to breathe in and out notice the whole body from the top of your head all the way down to your toes.
Letting it go of any tension you feel anywhere.
Staying with a sense of the whole body for a few breaths.
And as we bring this meditation to a close continue remaining aware of your body as best as you can as you finish with a full deep breath in and out as you finish with a full deep breath in and a long deep breath out and another breath in and a breath out Perhaps begin by bringing some gentle movement into your fingers and your toes stretching your neck from side to side and when you're ready you can open your eyes have an amazing day
