Blessings for taking this time for yourself to nourish your mind,
Body and soul.
When we take time to meditate,
Slow our minds and relax our bodies.
We give permission for our bodies to heal.
We become more in tune with our needs and we open up to a more spacious way of life.
I ask you to turn off your phone notifications and any other devices.
Remove any distractions so you can have your full attention on yourself in this moment.
Now find a comfortable position to sit or lie down.
Wiggle around and get comfy.
As we do this meditation,
Gently relax and let go of judgement.
Allow things to be as they are right now and allowing yourself to be as you are right now.
It is normal for your thoughts to start racing when meditating.
When this happens,
Gently bring your awareness back to your breath and let the thoughts melt away.
Meditation is a practice and it will take some time to calm your mind from racing.
Just remember to let go of judgement and bring your awareness to your breath when the thoughts creep in or you feel any discomfort.
Gently close your eyes and become aware of your body and the sensations you can feel.
Feeling the contact of your body on the chair,
Bed or floor.
Bring your awareness to your breath,
Feeling your belly rise and fall as you gently breathe.
Becoming aware of how the air flows in and out.
Feel the cool air come in through your nose and your belly gently rise.
As you breathe out,
Noticing how warm the air feels as it leaves your body.
Taking another breath in,
Filling the lungs with rejuvenating oxygen,
Filling every cell of your being.
With each exhale,
Relax and let go.
Repeat those words as you breathe if it makes it easier.
Relax,
Let go.
Relax,
Let go.
Relax,
Let go.
Letting your body become heavy and melt into the chair or bed you are on.
On your next breath,
Bring your awareness all the way to your left foot.
Noticing any sensations.
Maybe the cool or warm air,
Perhaps a sock or blanket,
Or maybe simply nothing.
Whatever it is you feel in this part of your body,
Notice it and then let go.
Moving from each toe,
Slowly noticing each one,
Connecting with the sensations you feel.
Relax.
Moving on to your right foot and bringing your awareness to any sensations of temperature,
Air,
Texture.
Moving from each toe,
Breathing in and out and allowing your toes to individually relax.
Continuing up to the lower legs,
Bring your attention to your calf muscles.
Feeling them melt into the floor as your breath continues to relax each muscle.
Relax.
Scan your knees and bring awareness and breath to them.
Allowing your breath to relax your knees.
Relax.
Scan your upper legs.
Breathing relaxation into your muscles.
Soothing and relaxing.
Relax.
Breathe into your hips.
Feel them expand and open.
Feel them melt into the floor or chair.
Becoming heavy with relaxation.
Relax.
Bringing your awareness to your belly.
Feeling any sensations.
Noticing how the core of your body feels.
Mentally watching and observing.
Taking in each sensation of how you are feeling.
Allow your belly to relax.
Let it all go.
Let it soften.
Letting go of any tension or emotion you may be feeling in your belly.
Let it all go with each breath.
Release.
As you breathe out,
Relax with a sigh.
Taking your breath awareness to the middle of your back.
Notice how it feels.
Breathe into it and let it relax.
Relax.
Breathing and scanning your sides.
Chest.
And upper back.
Noticing.
Observing.
Relax.
Turn your attention to your fingertips.
How do the tips of your fingers feel?
Continue scanning your body to observe how each area is feeling.
Notice the palms of your hands.
And the backs of your hands.
Breathe.
Let go.
Relax.
Scan your wrists.
Lower arms.
Elbows.
Relax.
Turn your attention to your upper arms.
Noticing.
Observing.
Taking in your observations of how your upper arms are feeling.
Letting the muscles melt and feel heavy.
Relax.
Notice your shoulders.
Scanning the front,
Sides,
Back and top of your shoulders.
Allow your shoulders to drop away from your ears.
Feel them relax.
Continue all the way up to your neck.
Notice and observe your neck.
Relax.
Relax the front of your neck.
Relax the left side.
Relax the right side.
Bringing your breath to the back of your neck.
Feel it relax.
Let the muscles melt.
Moving your attention up now to your chin.
Lips.
Cheeks.
Relax.
Observe your nose.
Eyes.
Forehead.
The top of your head.
Your ears.
Relax.
Keeping this energy of passive observation.
Mentally scan your body now as a whole.
Do a complete scan from your feet to your head.
If you notice anything of interest,
You may choose to allow your attention to linger there for a moment as you observe how your muscles and tissues are feeling.
Breathe into the area.
Allowing your breath to swirl around.
And relax.
Allow yourself to take three deep breaths.
One.
Breathe in.
And out.
Two.
Take a relaxing breath.
And then release any tension remaining with the sigh.
Three.
Breathe in and out again.
Becoming fully relaxed.
At peace.
When you are ready,
You can slowly wiggle your fingers and give your body a little stretch.
Feeling yourself slowly awaken again.
And when you feel ready,
You may slowly get up and proceed with your day.
Or you may leave this plane for another few minutes to remain in this juicy,
Relaxed state of being.
Breathing in and out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
