Hi there and welcome to your meditation.
I recommend listening to this meditation with the support of a pillow or a towel,
A chair or being close to a free space on the wall.
You can lift your legs and rest your heels on the wall or rest your heels,
Calves and the back of your knees on a chair.
If you are using a chair,
You will be able to relax better if you bring the edge of the chair to completely support the knees by bringing it all the way to the knee creases.
Allow your toes to turn slightly outward.
Notice how you can completely relax your leg muscles and surrender to the support of the wall or chair.
Experiment with how it feels if you place a pillow or a towel under your head,
Letting the towel or the pillow touch the upper part of your shoulders.
Notice the support that the towel or the pillow provides to the head,
Allowing it to relax even more.
With both your legs and the head relaxed,
Direct your attention to the area around your eyes and relax your eyes,
As if your eyes can sink a little bit deeper into their sockets.
Deeper and deeper.
Focus your attention on your jaw and allow the jaw muscles to relax,
As if your jaw can edge closer towards your chest.
Notice your breath,
Breathing naturally,
Inhaling,
Exhaling,
Inhaling,
Exhaling.
If it helps you,
You can try a few times to breathe in through your nose and breathe out through your mouth for an enhanced relaxation effect.
Inhale nose,
Exhale mouth.
One more time.
Inhale nose,
Exhale mouth.
Completely return to your natural breathing rhythm.
Completely relaxed on this surface,
Direct your attention now to the area of your lower back.
Notice how your sacrum rests on the surface you are lying on,
As if your sacrum is grounding you to the surface you are lying on.
Find and focus on one point or a small area in your back that is in contact with the floor.
Now imagine or feel you can breathe through this space,
Inhaling and relaxing in the lower back area,
Relaxing that part of your body,
Exhaling and resting your lower back area,
Resting that part of your body.
All your attention focus on the area of your lower back.
With this focus on your lower back,
Feel how on the inhale the lower back slowly subtly lifts from the floor,
As if it's gently starting to float,
And how on the exhale it lowers back down onto the floor,
As if it's subtly grounding you.
Inhale,
Lifting,
Floating,
Exhale,
Lowering,
Grounding,
Lifting,
Floating,
Lowering,
Grounding.
Feel the effect of your breath on the area of your lower back.
Feel the breath move your lower back.
Inhale,
Exhale.
Inhale,
Exhale.
With this attention on your lower back,
On your inhale and exhale,
Imagine that you can breathe the air through your lower back area and draw it upward to your middle and upper back,
All the way to the top of your head.
Feeling the path of your spine from the lower back to the top of your head.
With each inhale,
Imagine or feel how the air flows from the lower back to the top of your head,
How it moves your lower back,
Mid-back and upper back.
Now as you exhale,
Imagine or feel that you can follow how the air descends from the top of your head over your upper and middle back until it reaches your lower back and sacrum area.
On the exhale,
Follow the path of your spine from the top of your head to your lower back.
With each exhale,
Imagine or feel how the air flows from the top of your head to your lower back.
With each exhale,
How it moves your spine,
How it moves your whole back.
Inhale following how the air flows upward along your back to the top of your head.
Exhale following how the air flows downward along your back all the way to the lower back.
Inhale from the lower back to the top of the head.
Exhale from the top of the head all the way to the lower back.
Again and again and again.
Inhale upward.
Exhale downward.
Inhale up.
Exhale down.
Now in this state of concentration,
Imagine or feel complete relaxation.
How does your body feel when you feel completely relaxed now?
You can evoke this feeling of deep relaxation in the present moment or recall a time when you felt the most relaxed in your life.
Allow yourself to completely relax.
Completely and naturally relax in this moment.
Imagining or feeling how you can consciously circulate this feeling of deep relaxation upward and downward through your back.
Allowing this feeling of relaxation to circulate through your entire back.
To relax your entire back.
Relax your lower back.
Inhale relaxation.
Exhale any tension.
Inhale relaxation.
Exhale any tension.
As if each exhalation dissolves one layer of tension at a time.
As if with each inhalation you get more space,
More relaxation to your lower back.
In this state of relaxation,
In this state of grounding,
You may slowly start to wiggle your fingers and toes.
Becoming aware of the position of your back,
The contact points between the back and the surface you are lying on.
Notice how you are lying in your space.
Become aware of your surroundings by slowly opening your eyes.
Taking a few breaths in and out.
Noticing any difference in your lower back compared to when you started this meditation.
With this,
You have completed your meditation.
Thank you.
