In this meditation,
We move through layers of tension in the physical body,
Mentally and emotionally from accumulated experiences of frustration and perhaps anger.
And as we move through all of these layers,
We begin to find a sense of more ease in the physical body and more peace of mind.
So I invite you to find your comfortable meditation posture,
Whether that is seated or lying on the ground.
And let's begin by drawing awareness to the physical body,
Deepening the breath on the inhale,
Filling up and a releasing exhale that could be through an open mouth or sighing it out or any audible sound to feel the body begin to soften with every exhale.
Let's do this releasing exhale two more times,
Breathing in deep,
Fully exhaling to release and soften just a bit more.
Inhale time,
Inhaling and releasing exhale,
Feeling the body soften even more.
And we will release tension in the physical body through a progressive muscle relaxation.
So draw awareness to both feet and on an inhale,
Flex the feet tightly,
Spread the toes and then releasing exhale and allow your feet to relax and soften.
Now draw awareness to your hands and on an inhale,
Make tight fists with the hands,
Squeeze them and then on your exhale,
Release,
Relaxing the hands and soften.
Drawing awareness to your shoulders and upper back.
On an inhale,
Shrugging the shoulders up to your ears,
Hold for just a moment and then releasing exhale,
Relax the shoulders down and soften.
And drawing awareness to your whole face,
On an inhale,
Tightening every muscle of the face,
Squeeze the eyes,
Jaw,
The lips and when you're ready to exhale,
Open the mouth,
Release all the tension,
Softening all the muscles of the face.
Deep inhale in,
Softening the whole body on the exhale.
And just notice,
Notice the softness and relaxation created in the physical body.
Now let's move more inward,
Releasing mental and emotional tension.
Bring to mind an area of frustration,
Choose just one area so as to not overwhelm the mind.
Perhaps it is a work situation that is causing some friction or a particular person or maybe a health issue.
Allow the mind to focus on this one source of frustration.
As you bring your palms together at the heart space and then begin to rub your hands vigorously,
Creating some heat from the friction of this quick movement.
Breathing deeply as you focus on this area of frustration while rubbing the hands vigorously,
Feeling the heat build at the palms of the hands.
Feeling this sacred space for yourself.
When you are ready to let this area of frustration go,
Keep rubbing the hands together as you draw in one more inhale and then a full releasing exhale,
Opening the hands wide toward the sky,
Sending this energy out with love and light.
Feeling the energy at the palms of your hands as you bring the backs of the hands down either to your legs or on the ground.
Palms still shining skyward in a gesture to be open to receive what you need from a state of ease and peace.
Allow the intensity of this energy that you have just released to soften as you hold sacred space for this purification process of releasing and letting go.
Breathing deeply into all the layers of your being.
Notice the peace and ease that you have created from this softened state of who you really are.
Breathing in a deep,
Deep breath,
Releasing exhale,
Softening all the layers of who you really are.
Namaste.
