Hello and welcome to this practice.
In this meditation,
We will focus on releasing any built up tension from the body and mind.
To begin,
Find a comfortable posture,
Either sitting up or lying down.
When you feel ready,
Gently close the eyes.
Start to draw your focus to the sounds you can hear around you.
They may be close by or far away in the distance.
All you have to do in this moment is listen,
Allowing the sounds to come and go in your mind.
Now,
Draw your attention to the breath.
Invite a deep breath in through the nose and release a gentle sigh as you exhale out of the mouth.
With every inhale,
Fill the body with energy.
With every exhale,
You become more relaxed and centered.
Inhale energy.
Exhale stress.
Do this for a few moments and feel yourself going deeper and deeper into the meditative state.
Now,
Let go of your focus on the breath and shift your awareness to the body.
Beginning at the top of the head,
We will scan down the body,
Releasing any tension or stress along the way.
Bring your full attention to the head and face.
You may be clenching your jaw or scrunching your face.
Just let go and give yourself permission to relax.
Move to the neck and throat,
Feeling any sensations or tension here.
You may want to swallow to release some tension.
Move to the shoulders where we often store our stress.
Be fully present here,
Allowing the muscles to soften.
Moving now to the left arm.
The left arm.
The left hand.
The right arm.
And the right hand.
Draw your focus to the upper back and shoulder blades.
Feel the muscles around here,
Gradually releasing any tension that they are holding.
Move down to the lower back,
Giving yourself permission to release.
Now to the stomach.
Again,
Letting go.
Move to the pelvis and hips,
Feeling this area relax.
Now to the thighs,
Releasing any tension from these powerful muscles.
Sense into the knees.
Shifting to the calves and lower legs.
Again,
Letting these muscles relax.
Now move down to the ankles,
Feet,
And toes,
Inviting them to soften.
And focus on the entire body all at once.
Feel into the sensations,
Emotions,
Or feelings that come up.
Feel the muscles around the feet.
As we draw this meditation to a close,
Invite a deep breath in through the nose and out through the mouth.
Gently roll the shoulders a few times and wriggle the fingers and toes.
Whenever you're ready,
You may open your eyes.
Sit here with a gentle gaze for a few breaths before moving on with your day.
