As you begin this meditation,
Allow yourself to get situated and become comfortable wherever you're sitting.
If you are sitting in a chair,
Maybe allowing the legs to uncross so that both feet can be grounded and connected into the floor.
And then as you're ready,
Letting yourself take the first moment or two to take a deep breath in through your nose.
And then open your mouth,
Side out.
And then taking a second breath in through the nose,
Exhaling and letting it go.
And then one more time,
Taking a deep breath in through the nose.
And then exhaling it out.
And if they're not already allowing the eyes to flow closed,
Shifting the attention to whatever's going on internally.
And choosing to take that internal attention up towards the top of the head,
Behind the forehead.
And on your next inhale,
Sending your breath up so you can breathe into the forehead.
And as you exhale,
Just feeling the skin across the forehead.
Relax and soften,
Allowing the breath to take with it any tension or tightness,
Maybe any distracting thoughts.
Sending the next breath into the eyes,
Feeling the eyes soften and relax underneath your eyelids.
And then breathing into your jaw.
On this next exhale,
Allowing it to escape through the mouth,
Feeling the jaw separate,
Releasing any tension or tightness in the jaw.
And then sending the next breath into the neck.
Feeling any tension in the spine,
Allowing the breath to just clear out any congestion in the throat.
And then inhaling,
Breathing into the shoulders.
As you exhale,
Feeling the shoulders relax and drop,
Maybe become a little bit heavier.
And then feeling that sensation of relaxation and heaviness flow its way down your arms,
Kind of like water.
Feeling the upper arms,
The elbows,
The forearms,
The wrist,
Even the hands and the fingers begin to soften.
And then taking a deep breath into the chest,
Filling the lungs,
Expanding the ribs,
Letting the breath surround and nourish the shoulder blades,
The upper back.
And then on your next exhale,
Breathing into the belly,
Into the low back.
On your exhale,
Feeling the abdomen begin to soften and relax.
Feeling the low back begin to spread and widen,
Finding more space.
And then inhaling into the hips,
Allowing the breath to swirl around in the hips from side to side and front to back,
Top to bottom.
As you exhale,
Allowing the breath to take with it any of that tension or tightness that tends to accumulate in the hips.
And then similar to the arms,
On the next inhale,
Breathing into the legs,
Allowing the thighs and the hamstrings to relax.
Feeling that relaxation flow into the knees,
Down into the lower legs,
The ankles,
The feet,
And the toes.
And then from that place of relaxation from head to toe,
Just taking a deep breath in as though you can breathe from the top of your head all the way down into the tips of the toes.
As you exhale,
Letting that breath take with it any last tension or tightness,
Feeling it just flow out through the bottoms of the feet.
And then in your own time,
Beginning to wiggle the fingers and the toes,
Allowing the eyes to float open,
Just coming back into the space as you feel ready.
