This meditation is intended to allow you to let go and relax just a bit more deeply at the end of some form of movement,
Like walking or a yoga practice,
But it can also be used independently as a means of teaching your body to release tension or even of helping you fall asleep at night.
If you are being treated for a health condition such as high blood pressure,
Avoid holding your breath when instructed to do so during this meditation.
To begin,
Lie down on your back in corpse position on a mat or on the floor with your legs extended straight and arms resting at your sides.
Close your eyes.
Become aware of how your body is feeling in this moment.
Notice any areas that may be holding tension or emotion.
Allow these areas to begin to come into your awareness.
Next,
Find your breath.
Your breath is the life force moving through you.
Focus on the quiet rhythm of your breath and allow it to bring harmony to all the systems of your body.
With each exhale,
Consider your body's ability to cleanse,
Purify,
And soften.
Let go of any unnecessary expectations or baggage that you might be holding onto.
During this meditation,
Simply follow my cues and,
If your mind begins to wander,
Gently guide it back to your breath.
With each inhale,
Welcome nourishment into your body through the air you are breathing in as it circulates through your body.
By practicing mindfulness towards your body and breath,
You can begin to use your breath to dissolve stiffness in your body.
Take a deep inhale and stretch your arms long overhead.
Keep engaging your muscles.
Spread your fingertips wide,
Reach out through your toes,
Spreading them wide as well and sending energy outward from the center of your body.
Squeeze your eyes tightly closed,
Then purse your lips and squish your face as tight as you possibly can.
After an exhale,
Inhale as deeply as you can,
Fill your lungs completely,
And hold your breath momentarily at the top of the inhale.
While holding your breath,
You may notice a variety of sensations in your body.
Tense tingling or warmth.
Keep holding.
This is all normal.
It's your body's way of self-regulating.
Hold for just a moment longer and then open your mouth and exhale fully.
As you do,
Float your arms back down to your sides.
Allow them to rest at your sides,
Palms open,
To welcome the energy available to you.
Settle back into your own quiet,
Natural,
Rhythmic breath.
Rather than separate,
As you may have been led to believe,
So what's happening in one is a direct reflection of the other.
If your mind is busy and wandering,
Accept that and appreciate it for what it is right now.
But rather than dwelling on the thoughts that enter your mind,
Watch them float on through.
This is the root of mindfulness,
To recognize and allow.
You may even bring your awareness back to the rhythm of your breath.
Inhale.
Exhale.
Now that you have created some intentional discomfort in your body and an awareness of being uncomfortable above and beyond what you may typically hold in your body,
It might be a little bit easier for you to more deeply soften your muscles,
Which will in turn allow you to relax your mind towards peace even further.
Draw your attention to your feet.
Allow your feet to relax completely,
Perhaps even fall open.
Relax your feet.
Relax your legs.
Soften your thighs.
Relax your hips.
Your hips are an area of your body that tend to hold great tension and emotional energy,
And they often house deeply held trauma or beliefs from the past.
So for this reason,
They may be a stubborn area of your body to release.
Be patient.
Send love to them to nurture them and to soften.
Just for today,
Allow them to melt.
And notice what comes up when you bring your awareness to your hips.
What thoughts,
Feelings,
Emotions.
Just notice without placing any judgment.
Relax your hips.
Breathe.
Relax your torso.
Let go of your abdomen and lower back.
Slide your shoulder blades down and away from your ears and relax your upper back and chest.
Inhale softly.
Exhale.
Let go of whatever may be heavy on your heart.
Trust that you are safely held.
Your spine is resting in neutral,
And any discomfort that you may perceive disappears.
Relax your shoulders.
Relax your arms.
Notice how they become heavy when you let go of anything that you might be holding onto or grasping.
Relax your hands and your fingertips.
Let go.
Relax your neck.
Soften your jawline.
Unclench your teeth if you notice that they are clenched.
And let your tongue relax.
Relax your cheeks.
Soften your eyelids.
And let any tension dissipate from your brow line and forehead.
And finally,
Relax your scalp,
The very top of your head.
Relax your crown chakra.
Allow it to open.
Envision light radiating from you in all directions.
Now,
If there was an area of your body that you discovered to be holding stress today,
Shift your awareness there at this time.
Inhale peace into that area.
Exhale,
Let go.
Inhale,
Peace.
Exhale,
Let go.
Let go of that which is no longer serving you.
Notice that when you do,
The net will appear to catch you.
You are supported.
You are held safely.
Breathe.
Breathe in.
Breathe out.
Inhale,
Peace.
Exhale,
Worry.
You are peace.
I am peace.
Begin to awaken your fingers and toes with small movements.
Begin to circle your ankles and wrists slowly.
Gradually,
Create larger movements and increase the movement into the larger joints of your body.
When you are ready,
Move into a comfortable seated position.
When you arrive in this seated position,
Close your eyes.
Bring your hands into prayer position,
Thumbs lightly touching your heart center.
Bow your head towards your heart to honor the time that you gave yourself to move towards peace within yourself.
Trust that this quality will extend out to others that you engage with who also need to receive peace in their lives on this day.
Blessings.
