Hi,
I'm Asa.
Let's meditate.
Take your time coming to a comfortable seated position.
You can close your eyes or leave your eyes open with a soft gaze.
On the floor a few feet in front of you.
And slowly begin to deepen your breath.
On your next inhale,
Lift up through the crown of your head.
And on the following exhale.
Relax your shoulders down towards the earth.
Bring your full awareness to your body breathing.
And allow each breath to bring your awareness more and more inward.
Breathe at your own pace.
And in a way that feels nice and relaxing.
And bring your awareness to your face and your head.
Notice any sensations here.
Such as air on your skin.
Maybe glasses or hair.
And then on your next exhale,
See if you can relax.
Your faith.
Your jaw.
Even your scalp and your ears.
You might imagine a wave of relaxation with each exhale.
And when you're ready,
Bring your awareness down to your neck and your shoulders.
First,
Notice any sensation here.
Clothing on the skin.
Hair,
Jewelry.
Even sensations deeper within.
Like the cool air as it flows down your throat when you breathe in.
And noticing how that air is a little warmer as it flows up and out.
And on your next exhale,
Just whenever it naturally arises.
See if you can allow your neck.
And your shoulders to relax.
Releasing any lingering tension in your throat.
And feeling that wave of relaxation wash down your face,
Your head,
Your neck,
And your shoulders.
Relaxing all of those muscles again and again.
Next,
Bring your awareness to your arms,
Your hands and your fingers.
First,
Noticing any sensations here.
Clothing,
Watch.
Tingling,
Pulsing.
Maybe even the connection between your hands and your lap.
Anything that you can notice in your arms,
Hands,
And fingers.
And then on an exhale.
Relax your arms,
Your hands and your fingers.
Perhaps even visualizing any tension flowing down your arms and out through your fingertips.
And then feeling that wave of relaxation washing over you from the crown of your head.
Down your face.
Your ears,
Your neck.
Shoulders.
Arms and hands.
Bring your awareness to your back.
Noticing any sensations in the upper back?
The mid-back.
And the low back Maybe you can feel the chair behind you.
Perhaps there's tension in the muscles.
Or maybe you can feel just a subtle movement.
As you breathe in and out in the back of the body.
And whenever you're ready.
Just waiting for an exhale.
To relax your back muscles from the top of the back all the way down to the base of the spine If you'd like,
You can even.
Kind of slouch a little bit here to fully relax it all.
And then on your next inhale.
Lift up through the crown of your head.
And relax.
Feel the wave of relaxation again from the crown of your head.
On your face.
Your neck,
Shoulders,
Arms,
And back.
And next,
Bring your awareness to the front of your torso,
Your chest,
And your belly.
Noticing any sensations here.
Like the rise and fall of your chest.
As you breathe in and out.
Perhaps any sensations in your stomach.
And when you're ready,
On an exhale.
Relax those muscles around your chest.
And around your abdomen.
Might even feel a bit of a softening around your heart.
And then invite that feeling of relaxation.
Again through the top half of your body.
On an exhale,
Relaxing your face again.
Your ears,
Your neck,
Your shoulders.
Your arms,
Hands.
Back chest and belly.
And then bring your awareness to the lower half of your body from your hips.
Down your legs.
To your feet and toes.
First,
Noticing any sensation here.
Be the connection between where your body meets.
The cushion or the chair.
Where your feet touch the floor.
And any other sensations here.
And with your focus here.
Wait for an exhale to relax your glutes.
Your thighs.
Your calves.
Your feet.
Maybe visualizing any tension flowing.
Down your legs and out through the soles of your feet.
And then three.
Final waves of relaxation through the whole body.
On an exhale,
Starting at the top of your head.
Relax all of your muscles.
So you visualize that wave flowing all the way down to your toes.
And again.
Releasing any lingering tension with that exhale.
All the way down through your body.
And once more.
And before we wrap up our practice,
I invite you to notice how you're feeling right now.
In your body,
In your mind.
And whenever you're ready,
You can take a deep breath in through your nose.
And on your exhale,
Let it out with a sigh.
Sit back,
Take a stretch.
And blink,
Open your eyes.
Thanks for practicing with me today.
Have a wonderful rest of your day.
