Welcome and thank you for joining me today.
This meditation is a gentle body awareness and stress release practice.
Together we'll slow down,
Reconnect with the body and notice where stress,
Tension or emotions may have been quietly stored.
Find a comfortable position either sitting or lying down.
Allow your hands to rest comfortably and gently close your eyes.
Take a slow and deep breath in.
And slowly breathe out.
Again,
Inhale deeply.
And exhale gently.
The next few minutes,
Give yourself permission to simply be here.
There's nothing you need to solve or fix right now.
Begin by noticing the sounds around you.
The fan,
The air conditioner,
Sound from the outside or even silence.
Simply observe without trying to change anything.
Now feel the support beneath you.
Feel the chair,
Bed,
Cushion,
Floor holding your body.
Allow yourself to soften into that support.
Today we are not forcing stress to disappear.
We are simply noticing where it may be held in the body.
Awareness is the first step towards letting go.
Slowly bring your attention to your forehead.
Especially the space between your eyebrows.
Notice any tightness or pressure there.
And gently soften that area.
Breathe silently,
Tell yourself.
You don't have to find every answer right now.
You can rest.
Take a deep breath in.
And as you breathe out,
Relax your forehead.
Now bring your awareness to your eyes and allow them to soften.
They don't need to search,
Analyze or solve anything in this moment.
Tell your eyes you can rest now.
Bringing your attention to your jaw.
And notice if there is any tension.
Create a little space between your teeth.
And allow your tongue to relax.
Very silently.
We'll repeat I don't need to hold anything anymore.
Now notice your throat and your neck.
Whatever you feel tightness,
Heaviness or ease,
Just simply observe.
Tell yourself my voice matters.
I can release what I no longer need to hold.
Now slowly bringing your awareness to your shoulders.
And notice where you are carrying heaviness.
Imagine your shoulders are carrying bags filled with responsibilities.
One bug says,
I have to keep everyone happy.
Another says,
I have to control everything.
Another says,
I have to be strong all the time.
And other seas.
I have to be perfect.
Now gently place these bags down one by one.
And silently repeat.
I don't have to carry everything at once.
It is okay to make mistakes.
I am learning.
I will care for others.
While also caring for myself.
Feel your shoulders becoming lighter.
Now bring your hands to rest comfortably and let your fingers relax.
Silently repeat,
I will make sincere efforts,
But I will not force everything.
Bringing your awareness now to your heart and your chest.
Feel your chest gently expanding as you breathe in.
And relaxing as you breathe out.
Tell your heart.
You don't have to carry every emotion alone.
I am here with you.
Now bring your attention to your stomach.
We tend to store anxiety,
Insecurities.
And self-doubts around our stomach region.
So allow your belly to remain soft and natural.
And just notice your breath moving gently.
Ask yourself,
What am I holding on to right now?
Whatever comes up,
Simply observe.
Now take a deep breath in and as you exhale tell your stomach,
You are safe,
You don't have to carry this anymore.
Now gently bringing your awareness to your hips,
Thighs,
Knees.
Calfs,
Ankles,
Feet and toes.
Allow every part to soften and relax.
Tell your feet,
You don't have to rush anywhere,
You can rest.
Now imagine all unnecessary stress,
Old emotions,
Guilt and worries gently releasing from your body and flowing into the earth.
The past is done.
Your body does not need to carry it anymore.
Take a deep breath in.
And let it all go as you breathe out.
Now slowly scan your body from head to toe.
And notice which area needs your attention.
If comfortable,
Place your hand over that area.
And silently say,
I see you.
I feel you.
I am here with you.
Allow your breath to bring softness and kindness to that part of the body.
Now feel your whole body.
Notice the calm,
Notice the lightness.
And gently repeat.
I respect my body and its signals.
I don't need to be strong all the time.
I don't need to control everything.
I will fulfill my responsibilities without forgetting myself.
I consciously release unnecessary pressure.
Take a deep breath in and slowly breathe out.
One more time inhaling peace.
And exhaling tension.
Very gently,
We'll begin to bring gentle movement back into our fingers and our toes.
Bringing your palm together,
Rubbing them.
Generating warmth.
And then slowly placing over your eyes.
When you are ready,
You can slowly open your eyes and relax.
Now carry this feeling of calm,
Awareness and lightness with you throughout the rest of your day.
Namaste and thank you.
