Good morning and welcome to day 3 of our 7 day morning meditation journey to help you start your day from a place of positive self-connection,
Inner peacefulness,
And personal power.
You can come into a comfortable position,
Either seated or lying down,
And allow your eyes to close if you'd like.
And begin to call all parts of you home into this moment,
Noticing your breath,
Noticing your body,
And noticing how you feel in this moment today.
How are you showing up this morning for this practice?
And know that there is plenty of space here for you to arrive just as you are.
Today we'll focus on letting go of physical tension and inviting a sense of deep relaxation into the body.
When we are physically relaxed,
Well-being on all levels increases,
We become more receptive to the world around us,
And we can find greater ease and flow in all of life.
So let's begin by bringing awareness to the surface of your face and relax your eyes,
Your forehead,
Your temples.
Relax your jaw and your mouth,
And then let your awareness travel to the tip of your nose and just pause there for a moment to see if you can sense the breath coming in and out of your nose,
Possibly relaxing your nasal passages and even your sinuses that surround the nose.
Feeling the coolness of your breath as you breathe in,
The warmth of your breath as you breathe out.
Now spread your awareness out to your entire head,
Relaxing your scalp,
And even imagine your brain beginning to relax,
Letting any negativity in your mind melt away.
Now let your attention move down into your neck and throat,
Releasing any tension here,
And then feeling into your shoulders,
And again just pause here at your shoulders and take a deep breath in.
Let that breath expand through your shoulder joints,
And then as you breathe out,
Let go of any holding or tightness here,
And then taking your attention down into your arms and all the way to the tips of your fingers,
Letting your arms and hands become heavy and released.
Now breathe in and lift your attention up out of your arms and into your chest.
Sense your heart and your lungs.
Feel your outer rib cage and your upper back.
Take a breath into this space,
And breathe out,
Let any stress melt away,
And then focus your attention down deeper into the space of your belly,
The space of your low back,
And feel the breath moving through this area.
You may even find that breathing out through an open mouth allows you to let go just a little bit more.
Now bring your attention down into your pelvis and your hips,
Breathe into this area of your body,
And then relax your jaw and sigh out through an open mouth,
Feeling the pelvis grow even heavier,
Dropping the weight of your body down into whatever location you need.
Lastly,
Begin to feel down into your legs and your feet,
Letting go of tension around your knees or your ankles,
And just let your legs grow heavy.
Let your legs feel grounded.
Now let your awareness sense your whole body,
And feel as though your entire body is breathing in and your entire body is breathing out,
Almost as if the pores on your skin are able to take in air and then exhale that air out.
Repeat that a few more times,
Breathing in,
Feeling your whole body expand,
Breathing out,
Feeling your whole body relaxing,
Breathing in energy,
Joy,
And empowerment,
And breathing out stress,
Fatigue,
And tension.
Breathing in peacefulness,
Strength,
And confidence,
And breathing out exhaustion,
Worry,
And doubt.
Take one or two more breaths like this,
And consider breathing in whatever it is that you need to feel good today.
And if there's anything in particular that's weighing you down,
Let it go through your exhalation.
And when that feels complete,
Just notice how you feel.
What does physical relaxation feel like in your body?
To seal in this state of relaxation,
Let's rest one hand over the heart and one hand over your belly.
Take a deep breath in through your nose,
And then just sigh it out through an open mouth.
Let's do that one more time.
Deep breath in through the nose,
Feeling the breath expanding beneath your hands.
Complete breath out through an open mouth.
May you allow this sense of relaxation to linger with you throughout your day,
Helping you be open,
Be curious,
And be receptive to all that you encounter.
Thanks for being here,
And have a beautiful rest of your day.
