Relax Into A Confident Upright Posture

This is guided body-scan meditation to encourage the relaxation of upper body tension, while maintaining a strong and sturdy upright posture. The meditation allows for release of muscular tension in the face, neck, shoulders and back, with encouragement towards an open and confident heart-space. Use this one as a tool to relax into your truest "tall"-self. :)

Transcript

Find your seat.

Sit with an upright spine.

Your spine does not need to be a straight line.

You're not straight line material.

You have a human spine with curvature.

It's just a nice,

Gentle uplift.

Your legs can be crisscross applesauce.

Your knees and shins can be on the ground with a cushion underneath your buttocks.

The tip is typically to have your hips elevated.

But hey,

Whatever you got going on today as far as seating,

You can be right on the ground,

On a couch,

You can be in a chair.

Maybe consider having your back not supported,

Just upright.

So it encourages no sleepiness.

But whatever you got today,

It's just groovy,

Baby.

Take your seat.

Place your feet and your legs wherever they're at,

However they're at.

There's no wrong or right.

Put your attention on the top of your head.

Put your attention on the top of your head.

Imagine what a flower would do in the morning.

Just a gentle opening,

Kind of a slight upright pull towards the sun,

Right?

Imagine you're kind of like a flower,

Like the top of your head.

You're not pulling really hard trying to get four inches taller or anything.

It's not going to happen,

Brother.

Just imagine you're a flower in the morning,

Gently opening to the sun.

Top of your head there.

Place your attention wherever your bottom,

Your feet,

Your legs,

Your butt,

Wherever that is touching,

Wherever that's making contact with the earth or a chair or a cushion.

Put your attention there.

Keeping your head just like a blooming flower.

Gently,

Lovingly pulling towards the sunlight.

Bring your attention to your buttocks.

Just relax.

Keep it strong.

You don't have to squeeze anything,

No tension.

Keep it all strong and sturdy.

Don't let your body collapse into it.

Keep your head upright.

Relax your shoulders.

Relax your ears,

Behind your ears.

You're held firmly by your buttocks,

By your feet,

By your legs,

By your bottom.

Cushion or chair,

Seat you have.

It's holding you like a strong mountain.

Mountains held by sturdy rock base.

Top of your head is pulled nicely towards the beautiful sun.

Keep this strong posture,

But just relax your shoulders down,

Relax your ears down.

Relax behind your ears.

Keep this posture.

You're fine.

You're great.

You're held comfortably,

Aren't you?

Relax your eyes.

Relax your cheeks.

Your jaw.

Can you relax your jaw?

Place your attention on the inside of your jaw.

Your teeth.

Can you relax your teeth?

You're held firmly as you relax like water being created from ice,

Like ice melting into water.

You relax,

But you're strong.

You allow fluidity,

Though you are strong.

You're a strong mountain.

Breathe in.

Keep this strong,

Comfortable posture.

Body scan.

Relax your eyes,

Your chin,

Your jaw.

Both sides of your jaw.

Inside your mouth.

Relax your tongue.

Can you relax the root of your tongue?

Can you relax the back of your neck?

Back of your head.

Can you relax the back of your head?

The top of your head pulled lovingly by the sun's gravity,

By its influence on you as a biological being.

Can you relax your ears?

Behind your ears,

Your jaw,

Your neck,

Your throat,

Your traps,

Your shoulders.

Your shoulders.

Can you relax those?

What about the back of your shoulders?

Lower your back,

Your mid-back.

Can you relax the sides of your shoulders?

The top of your arms there.

The sides of your neck,

The back of your neck.

Right below the neck on your back.

Your throat.

Can you relax?

Just let go.

You're staying strong.

Your chest is out.

Your heart is forward.

Your chin is tucked ever so gently.

The back of your head,

As if a rear ponytail would tie,

A slight pull behind you.

Your core is strong.

Your back body is relaxed as the top of your head is still pulled.

You're held strong,

Firm,

Like a mountain.

Look up.

Look out straight forward.

Tuck your chin.

The back of your ponytail is being pulled gently,

Lightly.

It's not a huge chin tuck,

Just a gentle chin tuck.

What do you see out of your eyes?

Can you relax back to your vision?

What does that mean,

Relax back into your vision?

Whatever happens when you relax back into your vision is just fine.

There's no wrong or right.

It's your own experience.

Now without trying to look or glimpse or squint or catch anything,

Place your attention on all the edges of your vision.

All the edges.

You don't have to move your eyeballs.

You can just look straight forward.

You can look down a little bit.

Allow your eyes to look straight forward.

Tuck your chin.

Remember your posture.

See the edges of your vision.

There's nowhere to look.

There's nothing to find.

You're not trying to find a bird or an airplane.

You're just relaxing back into the big sky that is your vision.

You can see the edges.

It's relaxing.

Can you relax that vision?

Can you let go of the tension around your eyes?

You're just looking forward.

You're just seeing.

You're not trying to find anything.

You're just seeing the whole thing.

There's nowhere to get.

There's nowhere to go.

There's no Waldo to find.

Just relax back into the whole wide sky of your vision.

Now bring your attention to the area around your eyes.

The skin around your eyes.

Just relax.

Let go a little bit.

Your nose.

Your nostrils.

Can you follow your nose back into your throat?

Can you relax?

Relax your throat.

There's no wrong or right there.

Just send the signal of relaxation to your throat.

Whatever that feels like to you,

Man.

Just try it out.

Follow that down.

Relax your chest.

We want to keep our hearts out and open.

Confidently.

We're here.

We're standing.

We're taking up space.

We're held sturdy by our base.

We're rooted deeply into the earth.

We're held by the ground.

We're connected to the ground.

Still an elegant pull from the tops of our head.

Like ice melting into water.

We relax our ears.

Our face.

Our eyes.

Our eyesight.

We relax our jaw.

Our throat.

Our neck.

Both sides of our neck.

Behind our ears.

The back of our head.

The back of our neck.

Our upper back.

Our shoulders.

Our traps.

We relax.

We just let go.

Let go.

Let go of any tension.

Any holding.

There's no reason to hold.

Let go.

Our armpits.

We place our attention on our armpits.

And we just let go of any holding that's there.

Let's go down to our arms.

Our biceps.

Our upper arms.

Let go.

Elbows above the elbows.

The back of our arms.

Our triceps.

Let go.

Just release it.

Just place your attention there.

And request.

Hey,

Let's let go.

Let's just relax.

Let's flow.

Let's go into it.

Elbows.

Forearms.

Relax.

The top of your arms.

The back of your arms.

The elbow crease.

360 degrees.

All around each arm to the wrist.

Relax.

Just say chill to your body.

You're good.

You're safe.

You're here in a loving environment.

There's no predator.

It's safe to relax.

Your wrists.

Your hands.

Can you relax the inside of your hands?

Your fingertips.

Your fingernails.

Right beneath your fingernails.

Relax.

Let go.

Give in.

Allow your hands from the inside to relax the palm of your hands.

To relax the back of your hands.

The inside of each finger.

Allow your thumbs to relax.

Your index fingers to relax.

Your middle finger.

Let go.

Your ring finger.

Let go.

Release.

It's okay.

Relax your pinky.

Follow your pinky back up slowly to your elbow.

Relax it all.

Relax your arms.

Your biceps.

Your triceps.

Your shoulders.

Your armpits.

Your shoulders.

Relax your shoulders.

Your back.

Your upper back.

Your mid back.

Relax your low back.

It's okay.

You're held.

Relax your tummy.

Relax your belly.

It's okay.

Nobody's watching you.

You're in a safe spot.

Relax your chest.

Right underneath each nipple.

Relax that area.

It's your body.

You can tell it to relax.

Relax your chest.

Your upper chest.

The middle of your chest.

Your throat,

Right?

Follow your throat down.

Relax the inside of your chest.

Relax your back.

Your upper back.

The inside of your back.

Whatever that means,

Right?

There's no wrong or right.

Just place your attention there.