Hello wonderful being.
Thank you for choosing me to be your guide today.
So begin by coming into a comfortable position.
You can stand,
Sit or lie down.
Whatever your body needs right now.
Allowing your spine to become just a little bit taller.
Aligning your head with the spine.
And letting your hands either rest in your lap,
On your knees or by the sides of your body.
And now if you feel safe,
Allow your eyes to either close completely or alternatively,
You can choose to lower your gaze.
Looking downward at the floor in front of you.
This helps us limit any form of visual distraction and turn our awareness inward.
So as you turn inward,
Take a deep breath in through your nose and a slow breath out through your mouth.
Arriving fully,
Fully in this body and bring your awareness to your shoulders.
Feeling their shape,
Becoming aware of their weight and noticing any sensations present in this part of your body.
Perhaps tension or tightness.
Allowing yourself to connect with your shoulders.
And as you feel connected,
Allow the feeling of gratitude reach your shoulders through my words.
Thank you shoulders.
Thank you for carrying the weight of my days.
For rising with the joy and softening in rest.
For holding the invisible burdens I couldn't name.
And always keeping me upright in this world.
Now let your awareness flow down to your arms,
Both the upper arm and the lower arm.
Noticing the skin covering your arms.
You might be feeling the warm or cold air touching the skin of your arms.
Now taking your awareness inward into the muscles of your arms.
Noticing any sensations of warmth or heaviness.
Heaviness in your arms.
As you feel connected to your arms,
Let the gratitude flow in.
Thank you arms.
Thank you for steadying me when I push.
For lifting what matters.
For wrapping around those who I love.
And now bringing your awareness to your elbows.
These simple and essential hinges.
Noticing if they are tightened or relaxed.
And allowing the gratitude for them to flow in.
Thank you dear elbows.
For your quiet bending.
For your graceful pivots.
For letting me fold the laundry.
And cradle a child.
For letting me pick up a cup.
Or write a letter.
And now let your awareness move lower to your wrist.
This is a small yet impactful part of your body.
If you feel like you can choose to move or rotate your wrist.
Becoming aware of what does it feel like.
Do you feel any pain?
Or are your wrists flexible and move with ease?
As you connect with them in this manner.
Expressing gratitude to them.
Thank you my dear wrists.
Thank you for balancing movement and precision.
For rotating.
For dancing between control and flow.
For allowing me to turn the pages of my favorite book.
Or to open the door for someone.
And finally letting your awareness shift and rest on your hands.
Feeling your palm.
The back of your hands.
Noticing if there is any tingling in your fingers.
And as you connect with this part with the very extremes of your body.
Allow the feeling of gratitude to touch and reach this part as well.
As you feel and connect with the life pulsating in your hands.
Thank you my dear wrists.
Thank you hands.
Thank you my dear hands.
For every gentle touch and firm grip.
For creating,
Comforting,
Holding and healing.
For expressing love without words.
And for all the unseen ways you have served me.
Noticing if paying attention to a part of your body in this manner.
Has led your breath to deepen.
Now bringing awareness to the whole.
Both your shoulders and your hands.
So becoming aware of this whole system.
From your shoulders to the tips of your fingers.
And as you pay attention to them in this manner.
Expressing the final piece of gratitude.
Thank you dear shoulders and my hands.
For supporting,
Protecting,
Embracing and reaching.
Even in pain,
Fatigue or injury.
You have done your best.
I may not always listen.
But I am listening to you right now.
I thank you and I honor you.
And now for the final piece of this meditation.
We are going to offer some healing to these parts of your body.
So imagine a soft golden light above your shoulders.
Warm,
Gentle and radiant.
As you visualize this,
Notice the light flowing down into your shoulders.
Melting any leftover tension.
Easing the weight that your shoulders carry.
And washing away the stiffness.
And the old emotions held here.
Now visualize this golden light streaming down to your arms.
Flowing through your upper arms.
To the elbows.
To the toes.
Down into the forearms.
Softening the wrists.
Filling into the palms.
And lighting up every fingertip with healing warmth.
This is your own light of love and care.
Let every cell of your shoulders and your hands bathe in this healing light.
Melting down anything that you no longer need.
Staying with this feeling.
And finally,
As we reach the end of this meditation,
Allow yourself to take a deep breath in to soak all the beautiful effects of this practice.
And with the exhale,
Let go of the practice.
Knowing that all the tiredness and pain and tension has left these parts of your body.
Becoming aware of your whole body again.
Noticing the sounds around you.
And finally,
Whenever you feel ready,
Opening your eyes.
Coming back into the space around you.
Thank you for listening and I will see you soon.
Bye-bye.
Take care.
