Greetings and welcome to Zen Den Meditation.
I'm Jen and I'll be guiding us through today's meditation.
This meditation can be played in the background as you continue on through your day.
It may be more effective if you find a comfortable place to sit or lay and come into stillness.
If that is not available for you,
Just start by bringing your awareness to your breath.
Without changing it,
Just notice the inhale and the exhale.
As you breathe in,
Notice what areas expand and as you breathe out,
Notice what areas relax.
Start to roll your neck from side to side slowly and with control.
Notice how your breath changes as you inhale and exhale as you roll your neck from side to side.
Bring your right ear to your right shoulder.
Inhale press your chest forward and exhale roll your chin into your chest and over to your left side.
Inhale as you arrive,
Exhale roll it through back to the right side.
Inhale and exhale.
Just for a second,
Come out of your mind and come down into your body.
How do these movements feel to you in this moment?
Do they support the direction you are trying to go or do you feel you need more space?
Find a moment of stillness and scan your body.
Starting at the crown,
Coming down into the face,
Relax your brow bone,
Relax your jaw,
Release your tongue from the roof of your mouth,
Lengthen,
Rock your neck from side to side and come back to center.
Continue the scan as it comes down through your throat,
Across your chest and your shoulder blades.
Where can you create more space here?
How can you create more space here?
Inhale send your breath across your shoulder blades.
Exhale to relax your shoulders and then continue the scan.
Coming down into your belly,
Right underneath your chest bone.
Place your hand in this area and as you inhale see if you can send your breath that far down.
As you exhale continue to scan.
Coming down to your pelvis,
Maybe you shift your hips from side to side and come back to stillness.
Inhale to grow a little taller,
Creating a little more space.
As you exhale settle in and continue the scan.
Down your thighs to your knees,
Down the shins to the soles of your feet.
Lift your toes,
Wiggle them and press back down through the soles of your feet.
Check in with yourself.
How do you really feel today?
Allow yourself to feel your feeling.
Try not to label them as good or bad.
Allow yourself to feel.
As you acknowledge your feelings,
Stay connected to your body.
Relax your brow bone.
Relax the muscles of the face.
Unclench your jaw.
Unpierce your lips.
Relax your shoulders.
Remember where you are and how you got here.
If you closed your eyes,
Go ahead and flutter your eyelids back open.
If you kept your eyes open,
Take a big inhale through your nose and exhale out your mouth.
And until next time,
Remember,
Allow.
Allow what is to be and what isn't to not.
Until next time,
Have a great Ball Head Day.
