Embodied

Hoping to help you let go of stress with this twist on a body scan. Connecting with the habit of your body and guiding you to be present fully. Moving from observer to visualizer and creator of your future, being and feeling fierce and strong. Clearly embodied and ready to move on toward the rest of your life with new hope and opportunities.

Transcript

We'll start that meditation like this, Allowing the connection with your body to be primordial. Connecting back with your feet on the earth or on the yoga mat, On the couch where you are sitting, On the blanket or carpet. And notice what edge of your foot touches the ground. How are they connecting one with the other? And if it's cold, How are they warm? How are they a little sweaty? Be curious. Then you can climb back to your ankles. And not seeing if there's any pants there or socks. Yet maybe he's attached with a blanket, Pillow, Whatever is on earth to support you. And climb up to your chins and your calves. And so it's interesting, The chin and the calf, Because the chin is kind of hard, It's bony. And the calf is kind of soft. Are you able to decipher? Are you able to sense both? The hardness of one and the softness of the other. Is there any tension there because you've been walking or running or climbing stairs? And from there, Notice your knees. Any pain that used to be there or that is here today? Just be in this moment. Don't go into the story of, Oh yeah, When I hurt my knee. Kind of stay back here. Any sensation around your pants maybe or skirt or whatever you're wearing that could be on your knees. Maybe even your hands are dropped there. Not seeing the weight of anything that will be on your knees, Like blanket, Hands. And then climb up your leg. You got your upper leg there. And in central things like boxing, Like medulla side of your dynamically. And then climb up your leg. You got your upper leg there. And it's interesting how it is, Maybe it's tight because it's very muscular, A bit loose and more burning. Then come down to your seat and notice your butt cheek. Is there one waiting more than the other? That right cheek, Is it down there? Or left cheek? Is this comfortable or is this folded over a jean pocket or something and that makes it a little uncomfortable? How's your seat? Are you feeling at ease on your seat or are you feeling all constricted in your back? And move down to your back for a sec there. And notice any curve around the hips, The lower back. Maybe you have the ability to sense your pelvis and if you can't, If you're like, This is, I don't know what she's talking about, I don't feel my body in those spots. Place your hand on your hips for a moment and hold your pelvis. You're like, Okay, This is where we're talking about, This is where our attention should go for a moment. That pelvis holding all your female organs, Organs there. Link to all your hormones, Creativity. How's that space in your body? Is it steady? Is it heavy? Notice any heaviness, Any contact of bone to bone. Bone of the hand with bone of the hips maybe. Then climb up with your mind or with your touch toward your tummy and for some of us it's not in the place we want to touch so it's okay, You can climb up with your mind and further it's a nice place we like to be in and see if you can allow a few breaths there toward your tummy and notice this movement of the breath in the tummy. Is there momentum to it? Is there some kind of time frame? How long does it take for your tummy to fill it up? Calculate a little bit your inhale and exhale around the tummy. How many seconds? And notice if your mind gravitates away just try to bring it back. I'm in my tummy, I'm counting the length of my breath. And again connecting also with your digestive system and seeing how am I doing this morning, Am I fine or am I kind of a little cranky? Then climb back toward your ribs, Your chest area, Your ribs so you can play with your lower ribs, You can actually place your hand on your ribs and kind of massage that area and kind of protect your heart, You know the ribs are the big protector of our body, They protect our organs in case of accident and things. What a lovely smart idea to have a rib cage to protect our heart and our lungs and see it comes out for a moment like oh I never thought of my body as an armor but your body has an armor. And now sense can you let that armor move with the breath? Again you can have your hands there or you don't have to. Having your inhale and your exhale, The connection might be much easier than with the belly or much harder. How long is an inhale with the ribs? And how long is an exhale? You could use an ujjayi breath, You know, Breathing with the back of your throat and see if it changes anything. Like we're doing yoga, Like even take your spine a little longer and take more of a yogic stand for a moment and breathe there. With the spine tall, The head tall, Collarbone open and so many of you are cranking forward on computer all week. So can you invite your shoulder to roll back? Yeah, That's that, Exactly like that. And see what it changes there. If you're leaning against something, Try to not lean for a moment. See this is changing the ways. And as you keep climbing up, Notice your collarbone. So this is bony part there, Just bellows the throat. You could touch them, They are long. And part of the rib cage also, Really part of the structure that allows you to hold yourself. And move on to your shoulder and check your shoulder for a moment. Can you take them up just toward your hair for a second and let them drop so you know where they are. And spend a few moments there. What's the quality of your shoulder today? Are they slumpy? Are they long, Rounded and elegant? Is there a story behind the way you should hold your shoulder, Coming from your family? Are they droopy under the weight of your life? Can you imagine yourself standing tall and starting that tallness around your shoulder, That fierceness, Like no I'm not going to let myself succumb under the weight of my life problem or life busyness. I am going to stand tall and pivot my shoulder. Notice how it changes a little bit, How you think about yourself maybe. To just take the stand of the strong, Take the stand of the fierce for this meditation, For this moment. What is the fierce you? Like imagining yourself entering in an office. And saying what you have to say and being completely mesmerizing. In front of a crowd and speaking the truth and being listened to. How's that? It's that emotion, Sensation, Really be in your body for a little bit. You are new, Fierce and strong and shakeable in some way. And then move down to your arms. Feel their strength, Their heaviness. At the bottom of the hands, How are they? Are they cupped up or are they turned down? Are they holding each other? Are your hands warm or cold? Can you imagine that with those hands you can make your future? You can bake your future? You can caress? You can shake? You can hold pen? You can type on computer? You can give hugs? All those things you do with your hands on a daily basis and all the things you would like to do. Bring that hole into your mind for a moment. Really connect with that ocean of opportunities that you hold in your hands. You can fight and just for a moment everybody bring your fist, Make fist with your hand and hold them tight. Be like, No, I'll fight for this. I'll fight for my right or for my freedom. And then release. Do it one more time. Maybe when you make a fist your nails are denting into the palm of your hands. Check that out. How does that feel? Are you salty in some way? And tighten, Notice the tightening even going to your arms and all the way to your shoulders and to your ribs. Is it stopping your breathing? And then release. Release completely and let your hands hold one another. Notice that touch. Are your hands a little wet? A little moist or are they super dry? Stay with your hands for the next moment. Just like that. So the lick of sea of each finger. The weight of them bust together on your lap maybe. And slowly leaving the weight of your hand and allowing your attention to come all the way up to your throat, To your face, To your whole head. And trying to perceive what are your eyes looking like, What are your mouths looking like. Are you smiling or are you tense? Are you making a little wrinkle? Can you try to imagine the sun brighten your face and a smile lining itself on your lips. And even maybe invite that smile for a sec. Be like okay I'm not going to be weird, I'm just going to smile right here, Right now. And notice the muscle it takes to smile. And then release your smile and kind of shrug your face as if you were having the worst sour piece of food ever, Like lemon multiplied. And really crumple your face, Tighten your mouth, Tighten your nose, Tighten your eyes, Kind of and then release everything. One more time tighten everything and even your jaw. And notice your shoulder maybe rising to the action too and your hands kind of tightening as well. And then release everything, Everything, Everything. Imagine somebody maybe in a beauty parlor passing on your face with a paint brush and passing cream on your face around your eyebrows, Removing the tension around your nose, Around your lips. And stay with that image, Softening, Softening your face, Softening your jaw, Softening all your wrinkles, Tension wrinkles that are cold. And envisioning your face super bright like the sun, Super welcoming and that reflects kindness. How's that? Ease. Take a few breaths there with that awareness of a soft face, Of a kind face, Inviting face. And then bring your hands to your heart and for the next moment it will be the end of our meditation. Just imagine in what way you could be less harsh, You could be less tight, You could be less, I don't want this. And you could invite more letting go like we did with our hands, Like we did with our shoulder, Like we did with our face. And see what come up to your mind. Where in your life could you be less tight, Less tense? Less intense and more soft, More kind, More open to the sunshine in your lips, In your heart. And all that preciously for a few breaths in your chest there. All those answers with a lot of care. And then let that spread all over your body, Raising your hand if they're at your heart. Let that knowledge go into the whole body, Into every muscle of your flesh, Every piece of skin, Every cell, Everything. Your body knows how to be calmer, How to be looser, How to be kinder. Let's take three breaths and we'll open our eyes. And thank you.

Reviews

An intricate and playful body scan. Light hearted instructor with a nice accent.