Hello and welcome.
Let's share a whole body integration meditation together.
Find a quiet,
Safe and comfortable space that you can spend a few moments in this meditation.
You may sit or lay down.
Just be sure that you are comfortable and warm before we begin.
When you are ready and in position,
Just allow a moment of stillness to come into your body.
You could do this by noticing your breath as you inhale and exhale.
Notice the body beginning to come to stillness,
Perhaps feeling a little heavier in the chair or on the floor,
Allowing the bones and muscles to let go and sink down.
Consider extending and slowing your exhale and notice how much deeper the sense of relaxation comes into the body when doing this.
Extend the exhale and calm the nervous system.
Let's begin the practice first by just noticing the body in the chair or on the floor.
Notice the weight of your body,
The shape of your body.
Notice the quality of your breath.
And then bring your awareness down to the sole of your right foot.
The sole of your right foot.
Bring your attention upwards to your right knee,
Your right hip,
Your right side ribs,
Your right shoulder,
Down the length of your right arm and into your right palm.
Bring your attention back up to the right side of your neck,
Right side jaw,
Right ear,
Right eye,
Right crown of your head.
Bring your attention fully to the right side of your body,
From your foot all the way up to the crown of your head.
Can you notice the shape of the right side of your body or the weight or volume?
Can you bring awareness to the space,
The distance between your right foot and the top of your head?
Notice if the right side of your body feels heavier or lighter than the left side.
Take a moment,
Breathe deeply and then bring your awareness over to the left side of your body.
The left side.
Starting with the sole of the left foot,
Coming upwards to the left knee,
The left hip,
Left side ribs,
Left shoulder,
Down the length of the left arm into the left palm.
Coming back to the left side neck,
Left jaw,
Left eye,
Left ear and up to the crown of the head.
Bring your awareness to any sensation that you may notice on the left side of your body.
Can you notice the weight and shape and size of this side of your body?
Are you able to notice,
Is there a difference in weight from the left side to the right side of your body?
Is one side heavier or lighter?
Or are they equal?
Take a breath or two here,
Noticing the left side ribs expanding and opening as you inhale,
Contracting and releasing as you exhale.
Take in your entire left side body.
Breathing deeply,
Noticing any sensation,
Noticing the quality of your breath,
The depth of your relaxation and the stillness your body is experiencing.
Bringing awareness now to the whole body.
The whole body is one.
Right and left side together,
Integrating into the whole and complete body.
Bringing attention down to the soles of both feet.
Noticing any sensation here.
Coming up to both knees,
Both hips,
Into your ribs and also up the length of your spine from the tailbone to the base of the neck.
Noticing the sensation in shoulder blades and shoulders,
Down both arms to the palms of both hands.
Coming up the neck,
Into the jaw,
The face.
Let go of any tension around the mouth or the eyes.
Noticing both ears and up to the crown of the head.
The whole body,
Right and left,
Front and back,
Upper and lower.
Can you notice the distance from the soles of your feet to the crown of your head?
Can you notice the shape of your body as it rests here in place?
Can you notice the weight or volume of the body against the chair or floor?
Perhaps you have a sense of melting down or heaviness.
Or perhaps you have a sense of buoyancy,
Floating and lightness.
Notice any communication that the body is offering you.
Any sensation,
Areas of tension that could be soothed and smoothed.
And allow the breath to continue to bring deep stillness,
Deep rest.
Taking a few more breaths,
Consider radiating love out from your heart into every cell of your body.
Love and gratitude for all that it does for you.
All the places it takes you.
All the hugs it gives and receives.
Thank your body for being such a wonderful companion.
Taking a few final cleansing breaths,
Exploring the extended exhale or perhaps an exhale with a sound,
A sigh,
A hum.
Whatever feels right for you.
And when you are ready,
You can open your eyes and gently look around the space that you're in.
You could give yourself a little hug or just place hands over your heart.
I send you out to continue your day with much love and much gratitude for sharing this time with me.
I wish you well.
Take good care.
