Hi,
My name is Alicia Scott Zellinger and I am so honored to share this meditation with you.
You can use this meditation for nourishing and rejuvenating your whole body,
Front,
Back and center.
At any point throughout this meditation,
If you feel a yawn,
Sigh or grinning swallow,
Please enjoy these natural regulating and integrating gestures of your body's innate intelligence.
Within this meditation,
We will flow awareness through your whole body by shifting focus to different parts.
We will begin with the back of your body,
Then move to the front,
Followed by a focus through the central channel of your spine and being.
So nestle in to these moments of gifting yourself nurturing and rejuvenating breath.
Sit down in a chair or on the floor and create an awareness of every part of you that is connected to the surface below you.
Rest your hands on your lap and make any adjustments you need to balance your hips,
Relax your shoulders,
Soften your jaw and rest your eyes into this moment.
Claim your body as the safe haven it is meant to be just for you.
And tune into the natural rhythm of your breath.
As you imagine your sit bones like roots of a tree,
Anchoring down into the earth with root strands spreading out through your hips,
Legs,
Soles and sides of your feet.
With this support and groundedness,
Imagine your breath like waves in the ocean washing through your body.
Bringing your focus to your back body,
See your inhales wash up through your nostrils over your skull,
Down your neck,
Shoulder blades,
Arms,
Hands,
Fingers through the bottom of your ribs,
Middle and low back,
Hips,
Legs,
Feet and toes.
As you press your body into the ground through the roots beneath you,
Your exhales wash up the base of the body with exfoliating rejuvenation flowing over your hips,
Low,
Mid and upper back,
Neck and over the top of your head to then move through your nose or mouth.
With each inhale,
Wash over your skull and back body down toward the earth cleansing tension and withheld energy.
And with each exhale,
Receive the nourishing effervescence of your breath's refreshing waves.
As you continue with this breathing cycle,
Lightly move your tailbone forward and lift your heart upward,
Lengthening the left and right side of your body and creating spaciousness within you.
Take a few more breaths with this focus of washing,
Cleansing and rejuvenating the back of your head.
With your next inhale,
Rest in the natural rhythms of your breath.
Gently bring your chin toward your throat as you lift your head up from behind your ears,
Lengthening your necklines,
Soften your jaw as you relax your tongue by spreading it wide to rest in the lower palate of your mouth.
At any point as you breathe and rest in the natural rhythm of your breath,
See if it would be nice to swallow and invite a grin to emerge.
Then shift your focus to the front of your body.
Feel your inhales flow over your face,
Down your chin,
Throat,
Shoulders,
Arms,
Hands and fingers,
Over the heart center,
Lungs,
Intestines,
Pelvic bowl,
Legs,
Feet and toes.
With your exhales,
Effervescently refresh your whole body as your breath moves up your body and out through your nose or mouth.
Focus on your breath washing through your front body,
Rejuvenating every cell with nourishing inhales and cleansing exhales.
Continue with this focus on your front body for the next few breaths.
Exit of the balloon.
Gradually shift your awareness from the front of your body to the center of your being,
From the crown of your head down your spine to the root tip of your tailbone,
Cradled by your pelvic bowl.
With this focus on your central channel,
Your spine,
Flow your inhales down each vertebrae all the way to your tailbone,
Filling your belly with air and lightly pressing your sit bones into the surface below you.
With your exhales,
Bring your navel gently toward your spine.
Soften your jaw as you attune to the vibrant channel that spans through the center of your being.
Continue with this focus through your spine and vertebrae for a few more breaths.
After your next exhale,
Return to the natural rhythm and flow of your breath.
Be with your breathing life force as you absorb the gravity of groundedness and aliveness through your spine,
Front,
Back and whole body.
And as you continue to nourish in the natural rhythm and flow of your breath,
Remember your body is a safe haven for a nurtured and rejuvenated you.
