Welcome to this tension melting meditation.
Find a comfortable position lying down.
Take a deep breath in.
And slowly let it out.
Feel yourself arrive fully in this moment.
Allow your body to soften.
Your mind to settle.
And your heart to open.
Take another deep breath in.
And as you exhale,
Feel a gentle wave of calm flowing through you.
Know that you are safe here.
You are supported.
And your love.
As we move through this practice,
I invite you to release anything you no longer need.
Tension,
Stress.
Old emotions.
Anything weighing you down.
With each and every breath.
You'll create more space for ease,
Peace and lightness.
We'll start at the feet.
Gently bring your awareness there.
Take a deep breath in.
And as you inhale,
Squeeze the muscles of your feet as tightly as you can,
Scrunch your toes,
Hold.
Exhale release.
Feel the tension melt away.
Now move on to your calves and shins.
Inhale.
Tighten the muscles of your lower legs,
Engage them as much as you can.
Whole,
And exhale,
Let it go.
Moving up to your thighs,
Inhale,
Contract the muscle.
.
.
Hold.
And release.
Feel the heaviness fall away.
Bring your attention now to your hips,
Glutes,
Pelvic floor,
And genitals.
Inhale.
Squeeze.
Hold.
Exhale,
Soften.
Notice if any emotions arise.
Now breathe fully into your belly.
Draw your navel in,
Hold the breath,
Tighten the muscles in your abdomen.
Hold.
And let it go.
Expand your back and lengthen your spine with your breath in.
Then engage the muscles of your back body.
Hold and squeeze.
And release with the breath.
Your chest and heart space now.
Inhale.
Contract.
Whole.
And release.
Feel your heart space expand and soften with the next breath in.
Moving to your arms and hands.
Take a deep breath in.
Make tight fists,
Squeeze your arms all the way up to your armpits.
Pause here.
And eggs heavily.
Bring your awareness to your shoulders.
As you inhale,
Shrug them up towards your ears.
Feel your neck engage.
Hold.
And with a big exhale,
Allow them to melt down the back.
Softening,
Releasing,
Letting go.
Finally,
Your head.
Inhale,
Tighten the back and top of your head,
Scrunch your facial muscles,
Your forehead,
Your eyes,
Your nose,
Your cheeks,
Clamp your jaw,
Purse your lips,
Hold And release,
Let your whole head soften,
Your face smooth,
Your teeth slightly parted.
And the jaw relax.
Now,
We'll tighten everything all at once.
Take a deep breath in.
As you do so,
Squeeze every muscle in your body.
Squeeze,
Squeeze,
Squeeze.
From your head to your toes,
To the tops of your fingers.
Hold it here.
Squeeze a little tighter.
Hold a little longer.
And with a big sigh,
Let everything go.
Full body release.
Feel yourself soften and melt heavily into the earth beneath you.
As the tension subsides.
Notice the lightness that begins to take its place.
It's as if your body is no longer weighed down by tension or stress.
You might even feel as though you're floating a little bit above the surface beneath you now.
Light,
Free.
Expansive.
Take a few moments here to bask in this feeling of spaciousness.
Notice how your body feels.
How your breath flows more easily.
How your heart feels more open.
When you feel ready,
Gently bring your awareness back to the room.
Back to your body.
Inviting small subtle movements into your fingers and toes.
Begin to roll out the wrists and ankles.
Take a deep,
Nourishing breath in.
Feel the lung.
And sigh it out.
And gently open your eyes.
Taking all the time you need here.
Thank you for sharing this time and space with me.
Namaste.
