I'm Janna and thank you for joining me.
Today we are going to do a simple body relaxation meditation.
So find a comfortable seat in which you can be alert enough to follow my voice and gently close your eyes and notice what other sensations become stronger.
Perhaps sound.
Focus on the furthest sound you can hear and if you have earphones in while you're listening to this go ahead and take one of them out so you can still hear my voice but you can also hear the sounds far away.
I can even hear the sounds of cars on the street and my young neighbors yelling at each other playfully and I can hear the air conditioning in my room.
So focus on what you can hear far away.
This is the practice of awareness.
All of these sounds were happening before I cued you but when you become aware and intentional you can hear them.
We're going to bring the sense of sound closer in.
So listen to what's in the space around you and even inside your own body.
Sounds no one else can hear.
Perhaps if you breathe through your nose a little louder you can hear the movement of the air.
You can even move your tongue across your teeth inside your mouth and that makes a sound no one else can hear.
Now let's bring our awareness to different parts of the body.
We'll do a brief body scan and I'll give you a little bit of moments of silence as I guide you.
So let's start at the crown of the head and just notice what you feel there.
Is there any tension there?
And bring that awareness downward to the back of the head,
The forehead,
The ears,
The eyes.
Can they grow a little heavier?
Notice all the sensations inside the head,
The nose and throat,
Where the tongue rests,
The jaw,
Down the neck,
To the shoulders,
Arms,
Hands.
Notice the breath,
The chest moving,
Down to the ribs,
Belly,
All the way down to the tailbone,
Down the legs,
All the way down to the feet.
And now just take a moment on your own to scan the body as a whole and notice if anywhere needs softening.
And you don't have to overthink it.
If nothing comes to mind,
That's okay.
Just notice that this breathing body of yours is held down in your seat by the force of gravity.
You are being held to this earth.
Your physical body is held.
Your mind can wander off.
And in this moment,
You are bringing your mind into your body.
So we're aligning the mind or the awareness,
The intentional mind with what's happening in the body.
Let's just take a couple breaths together.
Inhaling.
Exhaling.
Let's do one more inhale.
And let's extend that exhale.
Now just imagine yourself looking down on your body.
Your eyes are still closed.
And feel a light shining down on your body,
Just softening and relaxing all of the parts.
If there's tension,
This light will allow that tension to leave the body until the whole body,
Each individual part,
Is equally softened,
Equally released of the tension.
And also a little softer than when you sat down to meditate.
And now,
As you're ready,
Gently open your eyes and take your time adjusting to the light in the room so there's another sense that we've brought back in.
Thank you so much for meditating with me.
Please join me again.
