Hello,
Welcome to this meditation.
I hope you find it helpful.
Take comfort in any way that feels right for you,
Perhaps lying down or seated.
Close your eyes to your own comfort level,
Either fully or partially.
Begin to connect into the breath,
Feel the breath,
Feel the breath at the nose,
Filling the lungs,
And then releasing it all the way out.
Each breath,
Filling yourself up to the capacity that feels right for you in this moment.
Maybe even pause and hold this breath in,
And then releasing it all the way out.
Slow and steady breaths.
Allow your exhalation to slow down so that it may be longer than your inhalation.
And let's begin to change your breath a little.
Take two sips of air inside the nose like this,
And then let it out through the mouth,
Making a small sound as you breathe out.
Do this two more times.
Two sips of air inside the nose,
And then letting it out through the mouth with a little sound,
Allowing your breath to settle back into the rate and pace that is right for you in this moment.
Begin now to allow the focus and awareness to move down into your feet,
Noticing if there is any tension here,
Tension in the feet.
It's there,
Just waiting for you to notice.
And could you add a little breath into this space,
And you can allow a little bit of tension to be released on your next out breath.
Notice the way you are able to let it go,
Tension draining from the feet.
And now beginning to sense the lower legs.
Is there any tension here,
And are you able to release it on the next out breath?
Breathing now into the space of the knees,
The front of the knees,
Behind the knees,
Even into the space just below your kneecaps.
Is there any tension here?
Breathe into it,
And when you breathe out,
Let it go,
Feeling the upper legs,
The hips,
The waist.
Is there any tension here?
Breathe into it,
And when you breathe out,
Let it go,
Your torso,
Each breath out,
Letting go even more.
Notice the way you are able to let everything go,
And every breath in,
Guiding in more prana,
Creating more space.
Feel all the ways you are able to let go,
Free to let go of anything that you no longer need.
And begin to now feel into the shoulders.
Is there tension here?
Breathe into it,
And when you breathe out,
Let it go,
Letting it go,
Letting it go,
Down the arms,
The elbows,
The wrists,
The hands,
Torso,
Arms,
Legs,
Breathing out the tension,
Whole body hanging loose.
Notice now how you can sense into the neck,
The jaws,
The ears,
The eyes.
What tension is being held here?
How are you able to let this go,
Free to let go?
Notice the way you are able to let everything go in this moment,
Even if only a little.
Feel all the way up to the top of your head,
The back of your hand,
The whole head,
Freeing yourself of this tension,
Breathing into the space,
And letting it go,
Mind free,
Letting go,
Creating space on every inhalation,
Releasing tension,
Every exhalation.
You can even imagine that the breath that moves in is cool,
Filling you up with cool space,
Cool space,
Hot air dispersing around you,
And transitioning back into cool air in,
Allowing this cool air to move from the top of the head,
Down the forehead,
The eyes,
The back of the head,
The cheeks,
The neck,
The shoulders,
The arms,
The hands,
Torso cool,
Waist,
Hips,
Legs,
Knees,
Ankles and feet,
Whole body,
One sensation.
Feel this now,
Become aware of the eyes again,
Maybe open and close the eyes a few times,
And then resting the eyes closed for another moment or two.
Take a full body stretch as you flutter the eyes open,
Release with a sigh out,
Allow the whole body to soften.
Two more times,
Inhale and stretch,
Every muscle,
And then letting it all go,
Feeling the body rest.
And one more time,
Gently waking yourself back up,
Feel the whole body stretch long,
Let it out.
Thank you,
Thank you,
Thank you,
Namaste.
