Welcome,
I'm Steph,
An integrative therapist who specializes in meditation,
Kinesiology and Reiki.
I'm so glad that you're here.
Today I'm going to guide you through a meditation that I use with my clients in the treatment room.
It's designed to help you slow down,
To release any anxiety and tension and really reconnect back in with your body.
So wherever you are right now,
Take this next 20 minutes for yourself to soften and breathe and simply be.
So get yourself into a comfortable position,
Either sitting or lying down.
Please make sure you are not driving or operating machinery.
And when you're ready,
Let's start by taking a few really deep breaths in.
I'm going to count the first few.
So I want you to breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four,
Five.
I'm going to do that again.
In two,
Three,
Four.
Hold two,
Three,
Four.
Out two,
Three,
Four,
Five.
We continue with that breathing sequence.
And what this does is it signals to our nervous system that we are safe.
And it's time for us to relax.
So when you're ready,
Fall into your normal breathing pattern.
And I want you to visualize that you are pulling up the most beautiful,
Vibrant green from the center of the earth.
We're going to send that green into your toes.
Into your heels and into your ankles.
We're going to pull it up your shins and your calves to your knees.
And from your knees up your thighs to your hips.
We're going to send that green into your pelvis.
Into your abdomen.
And I want you to consciously let all of the organs and all of the muscles in your tummy relax.
Feel them all let go.
We're going to send that green into your chest.
Into your ribcage.
Into your lungs.
And into your beautiful heart space in the center of your chest.
We're going to pull that green up each and every vertebrae in your back.
From your tailbone all the way up to your neck.
And I want you to let all of the muscles in your back just melt into the surface beneath you.
Just feel them let go.
We're going to send that green down your arms to your elbow.
And from your elbows down to your wrists.
Into your thumbs.
Your second fingers.
Your third fingers.
Your fourth fingers.
And your little fingers.
We're going to send that green back up your arms to your shoulders.
And feel it spread through your shoulder blades.
Into your collarbones.
Into your throat.
And over the back of your head to your crown.
Into your forehead and your temples.
Into your eyes resting gently in your eye sockets.
Into your cheeks and your cheekbones.
Into your ears and the space between your ears.
And right to the tip of your nose.
Let your tongue rest gently on the roof of your mouth.
And let your jaw relax.
So now that your body,
Your mind are feeling slightly more relaxed.
I want you to visualize yourself standing in the middle of your own secret and secret forest.
You're surrounded by some of the tallest trees you've ever seen.
And there's a real sense of peacefulness and calmness here.
You can hear the birds singing in the canopy above.
Gentle rustle of the leaves in the breeze.
The sun is peeking through the branches.
And the shadows are dancing on the forest floor around your feet.
I want you to pick one of the really tall trees.
And I want you to take a seat at the base of the tree.
And as you sit you gently ground your energy into the earth.
And you gently rest your back against the trunk.
Taking a moment to ground yourself with intention.
I want you to spend the next few minutes here letting the peacefulness and the calmness.
Really sink into every single cell in your body.
Renewing you and revitalizing you at a cellular level.
And I'll bring you back around shortly.
Lock in the wisdom,
The peacefulness,
The calmness from your forest.
Locking that into every cell.
Feeling your awareness coming back into this space where you are.
Taking a deep breath in.
Breathing it out.
Giving your fingers and your toes a wiggle.
Stretching your arms and your legs.
And slowly,
Slowly feeling yourself coming back into the room,
Into your body.
And whenever you're ready you can open your eyes.
Take a moment to have some water,
Have a stretch.
And go about your day.
Thank you so much for joining me with this body scan meditation.
Www.
Mooji.
Org
