This is a meditation designed to help create some space in the brain,
In the central nervous system.
And it can really help with relieving headaches,
Or tension,
Or even if you're just feeling a general sense of overwhelm,
Or a lot of energy in your head.
This practice can also be done laying down,
Or seated,
Or maybe in a restorative pose.
I like to do this sort of meditation laying down on my back with the soles of my feet on the floor,
And knees up towards the sky with feet about hip width apart.
As it helps to bring more attention and relaxation to the sacral area,
Which is the base of our central nervous system.
However you find yourself,
Just taking a few more moments to make yourself physically comfortable,
And physically still.
Just become aware of your body and the space that you're in.
Do some immediate letting go breaths by releasing through the jaw and the face.
Exhaling out the mouth.
And just bringing your focus and attention into this moment.
What would it take for you to be fully present with your body,
With your breath,
With all of your sensations?
Start to notice your natural rhythm of breath.
And find some kind of anchor,
So a place where you can focus on the breath.
It might be at your belly.
It might be in your lungs,
Or your throat,
Or your nostrils.
Somewhere where you can keep your attention focused on the natural in-breath and out-breath.
Every inhalation,
Allow for more clarity in the mind.
Every exhalation,
Relaxation deepens.
Notice your body becoming heavier and heavier.
If you're laying down on your back,
Feeling your whole backside releasing down towards the floor.
Bring awareness to the feet and invite your feet to relax.
Relaxing through the toes,
Soles of the feet and ankles.
Relax the lower legs,
The knees,
The upper legs.
The whole pelvic girdle.
The whole abdominal cavity.
The whole chest cavity.
The shoulders.
Upper arms.
Elbows.
Forearms.
Wrists and hands.
And feel your neck relax.
Your jaw.
Your whole face.
The back of the head.
The top of the head.
The whole body.
What else can you release?
How can you become even more present in sensations in your body?
Has the breath changed at all since you first moved into this meditation?
And how does it continue to change with each breath?
Can you observe?
Bring awareness to the back of the head where the head meets whatever it is you're laying on.
And allow that area to become closer and closer together as if your head was sinking down.
Imagine like you were floating in a warm sea of really salty water.
The head buoyant enough to breathe but relaxed enough in the water to just sink and melt.
Notice this element of water moving throughout your brain.
Sense into this fluid,
The cerebral spinal fluid,
Moving through the ventricles.
Pushing in the brain from the bones of the skull.
How are the fluids moving?
Where are they not moving?
Sense the organ of your brain suspended in these fluids.
Does your mind feel constricted?
How can you bring more space into your mind?
Imagine the skull.
Visualize the plates of the skull.
The sutures where different plates meet one another.
How tightly are the sutures of your skull placed together?
Can you create more space within those joints of your skull bones?
Whole body relaxes.
Breath flows freely and naturally.
Bring awareness to the fascia and the muscles on the outside of the skull.
The temples and the forehead.
Can you be more ease within these structures?
Bring awareness to where your brain and your spine meet.
Can you sense where your spinal column joins with your brain?
Can you sense your spine all the way down to the sacrum?
Can you sense your spinal cord running through the spine?
Can you sense a fluid moving through the brain and through the spinal cord down to your sacrum?
Can you sense a pulse of this fluid moving from the sacrum to the brain and back down to the sacrum?
Where does there need more space?
Does your body want to be still?
Or does it want to move?
If it wants to move,
Allow it to move.
Stay present with your breath and present with your surroundings.
Allow this meditation or practice to develop into whatever feels natural and authentic in your body.
Continue to lay in stillness,
Whether you transition into some mindful movements or whether you open your eyes and gently and gracefully carry on with your day.
Continue to lay in stillness,
Whether you transition into some mindful movements or whether you open your eyes and gently and gracefully carry on with your day.
