Welcome.
My name is Emily.
Thank you for joining me for this meditation.
Begin by finding a comfortable place to sit.
Close your eyes and begin to notice your breath.
Notice the pace of your breath.
Notice the volume of your breath.
Where does the air go in your body as you breathe?
Tuning in,
Becoming aware.
Now let's breathe together.
Inhaling,
Pause at the top of your inhale and hold and exhale and pause at the bottom of your exhale.
Again,
Inhale,
Hold,
Exhale and again pause.
One more time,
Inhale,
Pause and exhale.
Let your breath become neutral and bring your attention to your shoulders.
Squeeze your shoulders up towards your ears and slowly let them ease down away from your ears.
One more time,
Squeeze your shoulders up,
Breathe in and exhale as you let them ease down.
Imagine your shoulder blades resting on the back of your rib cage and then imagine them melting down the back of your ribs towards the floor.
Imagine the right shoulder blade melting down towards the floor and the left shoulder blade melting down towards the floor.
Feel your ribs expand as you inhale and then feel your ribs retreat back to neutral as you exhale.
Let your shoulder blades continue melting as you breathe.
Now bring your attention towards your upper arm bones.
Allow them to be heavy and relaxed in the shoulder socket.
Allow the elbow joints to be soft and effortless.
Let the forearm bones become heavy and rest the palms of your hands on your thighs or on the floor or cushions around you.
Soften through your palms and fingers.
Let your forearms roll open so your palms are facing upwards and welcome in the stimuli around you with calmness and with non reactivity.
Sensing what's around you and within you,
Let it be.
Allow your body to remain peaceful.
Be here for a few moments.
Let's add some touch to this.
Bring the palm of your hand to the back of your neck and squeeze from the base of your neck up towards the base of your head,
Allowing the neck to become soft and relaxed as you squeeze.
And now bring the hand to rest on the opposite shoulder,
Arm crossed in front of the body,
Palm resting heavy on the shoulder.
Using your palm and fingers,
Squeeze along the shoulder line down towards the elbow.
With each squeeze,
Invite ease into your body,
Squeezing and then slowly letting the tension melt as you go,
Squeezing down the upper arm bone and then continue squeezing down the lower arm bone all the way to the wrist.
When you get to your hand,
Use your fingers or your thumb to create small circles around the palm of the opposite hand,
Gently easing the palm with your touch.
You can explore here and massage your hands as you'd like and when you're ready,
Let your arms come back to either side.
Breathe in and exhale.
Become aware of the sensations on either side of your body.
When you're ready,
Let's repeat on the other side.
So bring the palm of your other hand to the back of your neck and give your neck a squeeze from the base of your neck up towards the base of the head,
Allowing the neck to relax as you go and then bringing the hand to rest on the opposite shoulder line,
Arm crossed in front of the body and with the palm and fingers,
Squeeze along the shoulder line and down the upper arm bone towards the elbow,
Squeezing and then slowly letting the tension melt as you let go.
Giving your body compassion as you touch.
Continue squeezing down the lower arm bone all the way to the wrist,
Feeling the release of tension after every squeeze and at your hand,
Use your fingers and thumb of the opposite hand to create circles around the palm,
Gently easing the palm with your touch.
Again,
Let your arms come back to either side,
Resting,
Breathing in,
Exhaling out,
Enjoying this relaxed feeling for a few moments.
Now with an open palm,
Place your palm on the front of your chest,
Feel your breath,
Feel your shoulder blades still melting downwards,
Allow your chest to feel open and wide yet relaxed.
Feel the power that lies under your open palm,
The light inside your chest.
Imagine that unique light and let that light warm your palm and imagine that light spreading throughout your body,
Through your upper limbs,
Up through your neck and into your head.
Allow the light to spread throughout your torso,
Down into your hips and then let that light spread down your lower limbs and out into your feet.
Settle into this feeling of peace,
Relaxation and light.
Sit here for as long as you'd like.
Thank you for joining me.
