This is a meditation for you if you are struggling with very lethargic energy.
You're feeling so tired that you are having trouble keeping your body upright,
And you are in need of gently bringing your energy up.
I'm Rachel,
And I'll be leading you through this contact points exercise for lethargy.
You'll begin by sitting with your back supported,
Your feet in contact with the floor,
And your spine long but not rigid.
Think about gently pulling the crown of your head up towards the sky.
Take three breaths just to land here.
Now bring your awareness to your body,
And on a scale of 1 to 10,
With a 1 being a desire to lie down and sleep,
Just such a heavy fatigue through your body,
And a 10 being extremely uncomfortable body energy,
A need to get up and move around,
And a 5 being an optimal level of body energy,
Where are you right now?
Now bring your awareness to your thoughts,
And on a scale of 1 to 10,
With a 1 being slow,
Vague thought,
Foggy mind,
And a 10 being fast,
Racing,
Or anxious thoughts,
And a 5 being an optimal thought speed,
Where are you right now?
Assign your body energy and your mental energy a number 1 through 10.
Now take another three breaths.
As you breathe,
We're going to begin bringing your presence to the soles of your feet.
Feel the sensation of your feet on the floor,
Or feeling the socks or shoes you may be wearing.
Notice whether your feet,
The soles of your feet,
Feel warm or cool.
Just hold your awareness at your feet.
And now to begin moving energy into your system very gently,
Very gently,
You're going to gently press your feet into the floor.
Hold your presence into feeling your feet pressing into the floor.
And now bring all of your presence to the backs of your thighs and your sit bones.
Hold your awareness there to whether your chair or seat feels warm or cold,
If the texture is hard,
Soft,
Smooth,
Rough.
Feel the support you're receiving.
And now press gently the backs of your legs into the chair.
Bring your presence to that feeling of pressure you're adding to the back of the chair.
And now bring all of your awareness to where your back is in contact with the chair behind you.
Hold your awareness there to the pressure of your back muscles,
Your spine,
Your skin being supported by the chair.
And if at any point you notice your attention drifting from that presence,
That's okay.
Just gently and compassionately bring your awareness back to the contact point we're focusing on.
And now with that presence in the back,
You're going to press gently into the support at your back.
Just adding that pressure,
Feeling the energy move slowly through your body.
And lastly,
We'll bring our attention to our hands.
They may be touching each other.
They may be touching the chair.
They may be touching our lap.
Whatever they're touching,
Just experience that sensation of where there is contact.
Feel the connection of your hands to whatever surface they're in contact with.
And now gently press into that surface.
Just gently.
No need to clench.
Just gently press.
And bring your awareness now fully to your breathing.
No need to change your breathing.
It can be your natural breath.
Just count those breaths and feel the air passing through your nose,
Through your throat,
Into your lungs,
Your chest,
Your belly,
And then flowing back out again.
Just take three breaths.
Feeling.
And now on a scale of one to ten,
With one being extremely uncomfortable fatigue,
A desire to lie down,
Your body is so,
So tired and heavy,
And a ten being an uncomfortable body energy,
Feeling fidgety and restless,
And a five being an optimal level of body energy.
Where are we?
Where are you right now?
And now assessing your mental energy on a scale of one to ten,
With a one being slow,
Vague,
Foggy thought,
And a ten being fast racing anxious thoughts,
And a five being an optimal thought speed.
Where are you right now?
Assign your body and your mental energy a one through a ten.
The hope is that your body and mental energy have moved closer to a five,
That optimal body energy.
If it hasn't yet,
You can repeat this exercise one more time through to mobilize a little bit of energy into your system.
