Let's find a comfortable position.
If you are sitting on a chair,
Make sure your feet are flat on the floor,
Your spine relatively straight without forcing anything,
And you can let your hands gently rest on your lap with the palms facing up if that is comfortable for you or facing down.
Your chin should be parallel to the floor.
If you want,
You can imagine a thin thread gently pulling the top of your head towards the ceiling.
Take some time to adjust the position to make it comfortable,
Stable,
And dignified.
And when you are ready,
Gently,
Slowly close your eyes.
And let's set our intentions for this meditation.
I invite you to come into it with a beginner's mind,
To let go of any expectations,
And to meditate as if you were meditating for the first time.
I also invite you to let go of judgment.
There is no right or wrong during the meditation.
And specifically,
I invite you to let go of any self-judgment and replace it with self-acceptance and compassion.
Now let's take a few deeper breaths.
Inhale gently,
Slowly through your nose if possible all the way into your belly,
Into your chest.
And then slowly exhale through your nose all the air out,
Slowly,
Intentionally.
And then again inhale slowly,
Gently,
All the way into your belly,
Into your chest.
And then slowly,
Intentionally,
Let all the air out.
Do it three more times on your own.
And when you are done,
Come back to your normal breathing.
Let your breathing be natural.
And bring your attention to the gentle movement of your belly rising up and down as you inhale and you exhale.
Feel the gentle movement of your belly rising up and down as you inhale and you exhale.
And make that gentle movement of your belly rising up and down as you inhale and you exhale.
Your anchor for this meditation.
Knowing you can always come back to it when you find yourself wandering in your thoughts.
And now bring your attention to the top of your head and feel the sensations at the top of your head.
Feel the sensations at the top of your head as you inhale.
And as you exhale,
Let go of any tension there.
Now bring your attention to your forehead.
Feel the sensations there as you inhale.
And let go of any tension as you exhale.
Now bring your attention to your eyebrows.
Feel the sensations in your eyebrows as you inhale.
And let go and relax as you exhale.
Your eyelids.
Feel your eyelids.
And then let go and relax your eyelids.
Your eyes.
Feel your eyes.
And let go.
Your nose.
Feel your nose.
And relax your nose.
Your upper lip.
Feel your upper lip as you inhale.
And let go as you exhale.
Your lower lip.
Feel your lower lip.
And relax.
Your upper teeth.
Feel the upper teeth.
And let go.
Lower teeth.
Feel the lower teeth.
And let go.
Tongue.
Feel the tongue.
And relax.
Your jaws.
Feel your jaws.
And let go of any tension in your jaws.
Your cheeks.
Feel your cheeks.
And relax.
Your ears.
Feel your ears.
And let go.
The back of your neck.
Feel the back of your neck.
And relax.
Your shoulder blades.
Feel your shoulder blades.
And let go.
The top of your spine.
Feel the top of your spine.
And let go.
The mid back and the mid spine.
Feel the mid back and the mid spine.
And let go.
The lower back.
Feel the lower back.
And let go of the tension in the lower back.
Feel the lower abdomen.
And let go.
Feel your navel.
And let go of any tension there.
The upper abdomen.
Above your navel.
Feel the upper abdomen.
And let go.
Feel your chest.
And release any tension in your chest.
Feel the center of your chest.
Feel the sensations at the center of your chest.
And then relax.
Your throat.
Feel your throat.
And let go.
Your shoulders.
Feel your shoulders.
Drop your shoulders if necessary.
And relax them.
Your upper arms.
Feel your upper arms.
And let go of any tension in your upper arms.
Your elbows.
Feel your elbows.
And let go of any tension there.
The lower arms.
Feel the lower arms.
And relax the lower arms.
Your hands and fingers.
Feel your hands and fingers.
And relax.
Now feel your right thumb.
Feel the sensations in your right thumb.
And relax your right thumb.
The right index finger.
Feel the right index finger.
And let go.
The middle finger.
Feel the middle finger.
And let go.
The ring finger.
Feel the ring finger.
And let go.
The little finger.
Feel the little finger.
And let go.
Now the left hand thumb.
Feel the left hand thumb.
And let go.
The left hand index finger.
Feel the left hand index finger.
And let go.
The middle finger.
Feel the middle finger.
And let go.
The ring finger.
Feel the ring finger.
And let go.
The little finger.
Feel the little finger.
And let go.
Now bring your attention to your buttocks.
Feel your buttocks.
And let go of any tension there.
Your thighs.
Feel your thighs.
And let go of any tension in your thighs.
Your knees.
Feel your knees.
And relax.
Your calf muscles.
Feel your calf muscles.
And relax.
Your ankles.
Feel your ankles.
And let go.
The top of your feet.
Feel the top of your feet.
And relax.
The sole of your feet.
Feel the sole of your feet.
And let go.
Now bring your attention to the big toe on your right foot.
And relax.
The second toe on your right foot.
And relax.
The third toe on your right foot.
And let go.
Feel the fourth toe.
And relax.
Fifth toe.
And let go.
Now bring your attention to the big toe on your left foot.
And relax.
Second toe on your left foot.
And let go.
Third toe.
And relax.
Fourth toe.
Feel the fourth toe.
And let go.
Fifth toe.
Feel the fifth toe.
And relax.
Now come back to the top of your head and feel your whole body from the top of your head all the way to your toes.
Have a sensation of your whole body from the top of your head all the way to the tip of your toes.
Feel your head,
Your neck,
Your back,
Your arms,
Your legs,
Everything at the same time.
And now on your own,
Come back to the places where you still may have some tension.
Places you want to spend more time on and try to relax a little more.
Maybe your jaws,
Your forehead,
Your lower back,
Your neck,
Feel free to go back to those spots,
Spend more time on them to relax.
And while you do that,
I will keep track of the time.
So you can then continue to relax as your bodyfolio works out at the same time.
You You You You You You You You Now come back to your breathing To the movement of your belly rising up and down as you inhale and you exhale You feel the sensations there And slowly taking your time come back into the room where you are time of the day Feel your feet on the floor your hands on your lap You can wiggle your hands And feel your feet on the floor your hands on your lap You can wiggle your toes your fingers You can take some deeper breath or stretch if you feel like it And when you are ready slowly gently open your eyes
