This meditation is made for you to have a little reset.
Maybe you've been overthinking about your past or worrying about your future.
Let's bring our attention back to the simplicity of sensations in the body.
Take a moment and find a comfortable place to sit.
Once you've found it,
Tune your attention to your sitz bones at your seat.
Shift your weight towards your right sitz bone and then shift through the center all the way to the left sitz bone.
And now continue shifting across your pelvis from right to left,
Smaller and smaller until you feel your weight equally placed on either sitting bone.
Take a breath in and on your exhale imagine roots growing down through your core,
Out through your sitting bones,
Through the seat,
Down through the layers of the ground and spreading out like roots of the tree rooting down towards the center of the earth.
Traveling through the layers of the ground and rooting your body towards the center of gravity.
As you imagine these roots,
Feel how this rootedness brings a weighted feeling to your body.
Feel how the image and sense of rooting impacts your spine,
Your breathing and your muscle tension.
Take a moment to be curious about the shift.
Now moving your attention towards your breath,
Breathing in for four counts,
Breathing out for four counts,
Breathing in for four counts and out for four counts.
Place your hand on the front of your ribcage and the other on the back of your ribcage if that's comfortable.
As you breathe,
Feel the expanse of your ribcage from front to back on your inhale and then on your exhale feel the release of your ribcage.
Repeat and meditate on the three-dimensional expanse of the ribs and the release of your ribcage towards the center.
Now take a moment meditating and soaking into the feeling of your ribs expanding and releasing.
Like ocean waves expanding out,
Releasing back.
The beauty of the breath is that it continues moving and we can use our breath to regulate us into a more relaxed state.
Now let's use some self-touch and self-massage.
Cross the left hand over towards the right shoulder.
Place your hand right at the base of the neck along the shoulder line and squeeze the tissue of your right shoulder and then release like a dog letting go of a chew toy.
And repeat that again.
Squeeze your right shoulder and release.
Now squeeze down the length of the arm starting at the cap of the shoulder and squeezing down towards the elbow.
With a slow squeeze making your way towards the wrist,
Become aware of what your body feels like and how it feels to be touched.
Move slowly and once you've reached down towards your wrist,
You can bring your hands back towards either side and soak in the feeling of one side versus the other.
The different sensations in your body right now.
When you're ready,
Move to the other side,
Crossing your hand over towards the opposite shoulder and squeezing your shoulder,
Letting go like a dog releasing a chew toy,
Feeling that release of tension.
And repeat,
Squeezing along the shoulder line and releasing your grip.
Continue this squeeze sequentially from the cap of your shoulder down towards your wrist,
Sensing what it feels like,
The tissues of your arm,
Sensing the release,
Becoming present to the feeling in your body.
Now place your hands down towards your side and breathing in,
Feeling into your sensations.
Things may feel overwhelming sometimes,
But remember that that feeling is temporary.
Remember that you can come back to the simplicity of your physical sensations when you need to.
Now bring your right palm to the back of your head,
Cradling the back of your head in your palm and bring the left palm to the forehead,
Cradling your forehead in your palm.
You can switch the hand placement if it feels better.
Now allow the head weight to release into the back palm as your neck muscles release their work and their tension.
Breathe here as you give yourself comfort and support.
Imagine your thoughts slowly dripping down from your brain,
Seeping down the spine.
Say goodbye to your distracting thoughts as they move in towards the floor,
Perhaps evaporate into the air.
Cradling your present mind,
Bring your arms down along your side,
Breathing in and exhaling so quietly in this sense of release.
Thank you for joining me.
