Welcome to your five minute feel good meditation.
Before we begin the meditation,
Let's just take a few seconds to shake our bodies.
So stand up,
Start to bounce your heels,
Feel some looseness in your knees.
Maybe bounce your hips side to side.
Shake out the arms,
The elbows,
The wrists,
The hands.
Let your shoulders come up to your ears and drop down your back a few times.
Release the head.
Keep bouncing,
Shaking,
And just imagining any anxiety,
Worry,
Tension,
Or stress that might be lingering.
Just see it shake away,
Away from the body and dissolve down into the earth.
Just a couple more seconds.
You're doing great.
Take a big breath in through your nose,
Keep shaking,
And then out through the mouth.
Again,
Inhale and exhale out through the mouth.
Last one.
Keep shaking,
Inhale,
And exhale out through the mouth.
Let the body settle.
Close your eyes,
Find stillness in your stance,
And just notice any sensation in the body right now.
Beautiful.
And now come and find a comfortable seated position for our meditation.
And now that you're seated,
Let's begin.
Close your eyes,
Feel your sit bones rooting down into the support beneath you.
And vertebrae by vertebrae,
From your tailbone all the way up through the crown of your head,
Imagine your spine lengthening.
More space between each vertebrae.
And center the crown of your head directly over the tailbone.
Maintain this length in the spine as we begin to relax all the muscles from head to toe.
So beginning at the top of the head,
Forehead and eyebrows release.
You can squeeze and release your eyes a few times.
Circle the eyes one way and then the other.
Squeeze and release again.
And let the eyes soften.
Sense a softening of the skin around the eyes.
Releasing the nose,
The cheeks,
And your ears.
And then swallow a few times,
Clearing out any blocked or stored energy that might be hanging around in the throat,
Making space.
Move the jaw around and then let the jaw soften,
Relaxing the tongue.
Noticing the back of the head,
The neck and the shoulders,
Relax.
Let the arms be very heavy and soft.
Releasing all the way down into the hands and fingers.
And then bring awareness up into your heart space.
Just noticing the rise and fall of the chest.
It might be very subtle.
Good.
Continuing down to the ribs.
Just noticing any movement in the ribs as you breathe naturally,
Not forcing.
And drop awareness into the belly,
Noticing any movement in your belly.
Let it be soft and full.
No need to suck in here.
Lovely.
Relax your glutes,
Your upper legs.
Relax knees and lower legs.
Let go.
Feel your ankles,
The soles of your feet,
The tops of your feet,
And each toe.
Feeling the entire body relaxed,
At ease,
From the soles of your feet all the way up to the top of your head and back down.
Every cell relaxed,
Resting.
And then gather your awareness back up into the heart space.
I invite you to place one or both hands over your heart if that's comfortable.
And bow your head in honor of your heart,
Thanking yourself for coming to this practice today,
Taking time out of your schedule to connect back to your mind,
Your body,
Your breath.
And allow any other words,
Phrases,
Or thoughts to arise to yourself from yourself.
Then very slowly start to wiggle your fingers,
Your toes,
Roll out the wrists and the ankles.
Nod the head side to side.
Maybe take a yawn or a stretch.
And very slowly begin to open your eyes.
Let the light seep back in.
Thank you for joining me today,
And I hope you have a wonderful rest of your day.
