Hello friend.
This meditation is for the athlete or if you're physically active doing sports or lifting weight and you have come to relax and recover.
Because we know that just as important as the physical activity and challenging our bodies is,
Is recovery.
This meditation will be a body scan to of course help you relax but also to help foster that mind-muscle connection I will recommend that you practice lying down,
Maybe on the bed or couch or even the floor.
Making yourself comfortable with pillows and blankets and if you feel safe to do so,
Closing your eyelids gently.
Welcoming in a deep breath inhaling through the nose exhaling through your mouth.
Getting to relax helps to calm your sympathetic nervous system.
And reduces stress hormones like cortisol and adrenaline.
Which can be elevated when performing exercise and physical activity.
As you breathe,
Remember to extend your exhalations.
This helps the parasympathetic nervous system.
Slow your heart rate Breathing in,
Out slow.
As you lay comfortably.
Notice the way that your posterior body is in connection the surface beneath you Feel the weight of your body.
By another breath.
Long slow exhale,
Helping you sink deeper.
So here we let go we let go of.
The urgency,
The competitiveness,
Taking the time to recover,
Reflect.
Connect with your muscles on a more intimate level.
This will help you recover.
And repair more effectively.
On your next breath,
Notice your toes and your feet.
All of the tiny muscles and ligaments.
Pointing and flexing your toes.
Noticing the stretch in your shins and your calves.
Giving your ankles some circles.
Outward and inward.
Allow your lower legs to relax.
Be sort of falling outward.
Moving up to your calves Noticing the points at the top and the bottom,
Just under your knee.
And above your ankle.
Allowing those muscles in between to release Hold a lot of weight and perform with much strength,
Absorbing impact.
An important joint.
Feeling your hamstrings on your posterior connected to the ground or the surface beneath you.
Again noticing the points at the top and the bottom of the muscles.
Above your knee.
Below your glutes allow the muscles in between to release wrapping around the sides of your thighs where your IT band stretches from knee to hip.
This can be a sensitive area.
If you are sensing any tightness or tension,
Breathe into that place,
Long and slow.
On the anterior side,
Your quadriceps run from your knee to your hip.
Give them a flex.
And release.
Flex.
And release.
Feel that mind-muscle connection.
Deep within these muscles.
And all the fibers.
And the fascia.
Further wrapping in toward the adductors and your inner thigh,
Those tiny muscles.
And supporting you underneath are your glutes.
Help you run,
Walk.
Climb.
Your glutes,
You can flex and release.
Feel that mind-muscle connection there as well And on the anterior side,
Your hips and your hip flexors.
Another point where tension is very common.
Feeling your core,
Your stomach muscles,
And also interior,
Your diaphragm as you breathe.
Expanding and contracting.
Taking notice of your individual fingers and your hands Making a fist and flexing,
Flexing and extending.
Turning your wrists in circles.
And on your next breath as you exhale,
Let your hands fall naturally.
Gently to rest on the ground beside you.
Sending relaxation to your forearms.
And in your elbows.
Feeling your triceps.
Resting on the surface beneath you.
Wrapping around to your biceps envisioning those points from your elbow to your shoulder.
Allowing the muscles in between to surrender.
To the relaxation.
Now meeting at your chest.
Your heart.
Following your breath in.
How?
Allowing your shoulders to drop back,
Noticing even the most subtle stretch in your chest muscles as the shoulders rest.
Picturing your deltoids and the roundness that they give your upper body feeling your scapula beneath you and your upper back.
You can picture how the scapula moves as it can elevate and depress.
Retract and protract.
As you lay in this relaxed,
Comfortable position.
Your shoulder blades should be retracted and depressed.
Following from.
The base of your spine,
All the way up to your neck.
Where it connects to the base of your skull.
Imagine your vagus nerve.
Running along both sides of your spine.
This vagus nerve is so important even though it runs in the background.
In the unconscious.
It controls that parasympathetic nervous system.
Connecting your brain,
Your heart,
Digestion.
That's why we call it the rest and digest state.
Reaching your face.
.
.
Letting the muscles relax and fall Unclenching your jaw.
Let your tongue rest naturally.
Muscles around your eyes and your eyelids.
Feel a sense of relief.
Allowing your forehead muscles to let go and relieve tension Your body is strong.
Take a moment for gratitude.
Or whatever your physical activity of choice may be.
And thank your body.
For allowing you to.
.
.
Continue to do something that you love and to help make it strong and happy I know that your body is grateful for you providing it with this dedicated time.
To turn off the sympathetic nervous system and lower the stress hormones.
To intentionally.
Spend time with each muscle group.
Slowly.
.
.
When you are ready.
Bring some movement back into your body with those fingers and toes again.
The ankles and the wrists.
Giving your legs a little shake,
And your arms.
A deep breath in.
.
.
Slow out.
Maybe shrug your shoulders and slide those shoulder blades up and down I hope that you can come back to this meditation at any time.
Where you can relax and most importantly,
Recover.
Sending endless love.
And Divine Light.
