Welcome to this healing body mind reset meditation.
For this practice,
Lying down is ideal so that your body can be completely supported and at rest.
Feel free to add a blanket for warmth or a pillow for comfort.
And when you feel ready,
Just allow your eyes to come to close and begin to turn your attention inward to the vast physical landscape of your body.
Feeling the outer shape of your body.
And beginning to notice how the breath is filling the inner space of your body.
And then sensing into the parts of your body that are in contact with whatever you are resting on.
And just ask your body if the support beneath you feels big enough.
If it feels sturdy enough.
Ask your body if the support beneath you feels soft enough.
And also just check in with your body asking it if it's warm enough.
And if it's positioned in a way that provides it with lots of comfort.
And depending on how your body responds,
Feel free to make adjustments in any way to bring more support to your body.
And then again,
Just shift your attention back to your breath.
Feeling how your inhalation is gently expanding you.
And let your body relax with your exhalation.
And then shifting your attention to your face and your head.
And down into your neck.
Sensing all sides of your neck and even sensing into the inner space of your neck.
And from your neck,
Move your attention down into your two shoulders and into your upper back where your shoulder blades reside.
And then shift your attention down your right arm to your right hand.
Taking in any sensations that you notice.
And draw your attention back up to your left shoulder and then scan down your left arm to your left hand.
And again,
Come back to your upper back and begin to sense your entire rib cage as it encircles your heart and lungs.
And just pause here and feel the breath flowing in to the lungs and out of the lungs.
And taking your attention down into the space of your belly.
Tapping your awareness all the way around to your low back.
Feeling the entire lower torso.
And then move your awareness into your pelvis and your hips.
And again,
Just pause here and see if you can sense the breath moving through this space.
And then shift your attention to your right hip.
Scan the length of your right leg to your right foot.
And draw your attention back up to your pelvis and shift over to the left hip.
Scanning down the left leg all the way to the left foot.
And then just come back to feeling the shape of your entire body.
And again,
Noticing how the breath is filling out the inner space of your body.
And see what part of your body is asking for a little bit more attention in this moment.
This may be an area that is experiencing pain,
A place that's feeling tight or restricted,
Or just any part that seems to draw your attention in.
If you're able to reach this area with your hands without straining,
You could rest one or both hands over this place.
As you connect to this area,
Just take a breath and imagine the breath reaching all the way down to this place,
Touching it,
Expanding it.
And as you breathe out,
Maybe there's a little release through this area.
We can perceive every part of our body like an aspect of our inner child.
So with this in mind,
I want you to greet this part of yourself.
Say hello to this part of your body with friendliness,
With kindness,
With openness.
Let yourself just be with this part of you,
Noticing any sensations arising.
And as you observe this area of your body,
Take a moment to silently speak directly to this part of you,
Describing what you're experiencing by being with it.
And this can be simple like,
I'm noticing how tense you are right now.
Or you feel very tired to me right now.
Remember to speak gently like you are speaking to a younger version of yourself or a small child.
And when that feels complete,
Just return to your breath and specifically feeling the breath flowing into this area of your body.
And with the exhalation,
Inviting this part of you to relax a little bit more.
You can continue breathing just like this,
Or if you have a wish or a desire for this part of your body,
Speak that wish directly to this area with kindness,
Sweetness,
Tenderness,
Again like you're speaking to a younger version of yourself.
And this can be really simple like I wish for you to be able to let go and relax.
Or I really hope that you can rest deeply and regain your full energy again.
And just take your time with this.
And when it does feel complete,
Again you'll just come back to your breath.
And to complete this body-mind reset,
Take a moment to thank this part of you for showing up today.
And once you've expressed that gratitude,
Allow your attention to span back out to your entire body.
And feel how your entire body is breathing in and out.
And allow that part of you that you focused on for a bit to feel how it is a part of the whole.
Allow that part of you to feel the rest of the body that it's connected to and how it's supported by the rest of your body.
And in your own way,
Offer up a little gratitude to your whole body.
Thanking it for showing up for this practice today.
And thanking yourself for showing up for this practice today.
May you have a deeply healing body-mind connection.
And may this connection offer you a deep sense of wholeness.
Have a beautiful rest of your day.
