Hello,
And welcome.
We can begin by getting a comfortable place to sit,
Whether that is seated or lying down,
Whatever you wish.
You can allow your shoulders to relax,
Allowing this melting sensation to flow from your shoulders down your arms and back,
Allowing your hands and arms to just relax where they feel best,
Whether that is on your lap,
On your legs,
Or by your side.
And if you wish,
You can feel free to close down your eyes.
If not,
Just soften your gaze,
Allowing your eyes to maybe just look towards the floor.
And today we'll do a quick body scan to bring in some more grounding,
Centering energy to the day.
I want you to begin by bringing your awareness to the top of your head.
Allow this awareness to bring some relaxation down your scalp.
Awareness goes now to the face,
The forehead muscles,
Softening the muscles around your eyes,
Softening the muscles in between the eyebrows.
Awareness goes to the muscles of the jaw now.
We can hold a lot of emotion here.
Allow your jaw to relax,
And if that means your mouth opens a little bit,
That's totally okay.
Up to you.
Our awareness goes now down our neck,
Sides of our neck and the back of our neck,
Allowing our chin to move wherever it needs to,
To feel the most relaxed in our neck.
Moving down to our shoulders,
Allowing that melting sensation to move down from our shoulders to our back and arms,
Allowing our shoulders to fall away from our ears.
Awareness goes down our arms now,
Down our elbows,
Forearms,
Wrists,
Hands,
Palms of our hands and each one of our fingers.
We invite our arms to feel a little more calm and sleepy.
Awareness goes back up our arms now to our shoulders.
Awareness moves down our back.
If our back is pressed against anything,
Just sinking deeper into the surface that we're sitting on.
Awareness goes now around to our muscles of our chest,
Noticing how your chest moves as you breathe.
Take a deep breath in,
And as you exhale,
Allowing your muscles to relax.
Awareness goes now to our stomach.
We do hold a lot of emotion here.
Take a deep breath in and send the air deeper to expand the belly,
And as you breathe out,
Allowing your stomach to be normal,
Just as it is.
No gripping,
No tension,
No need to be any other way,
Allowing yourself to just be.
Upper body feels a bit sleepier now.
Awareness goes over our hips,
Down our legs,
Over our knees,
Down our calves,
To our ankles and our feet.
Wherever your feet are,
Just notice what the bottoms of your feet are contacting,
And bring all your awareness to your toes as well.
Feel the weight of your body pressing into the surface that you're sitting on,
And almost feel that surface pressing back at you,
Supporting you,
And holding you in this moment.
We'll take a deep breath in through the nose,
And breathe it out.
Again,
Breathing in.
Breathing in one last time for this meditation.
Now with this increase in awareness of our body,
And a bit of time that we've taken to relax and be with ourself,
I do hope that you have a wonderful rest of your day.
Take care.
