Hi there,
My name is Fei and I'm here to guide you through a relaxing and tension relief practice.
Begin by finding a comfortable seat or lying down.
You may want to loosen any tight or restrictive clothing.
Allow your back to be straight but not stiff and your head in line with your shoulders.
Your feet are relaxed.
Gently close the eyes or soften the gaze to the tip of the nose.
Begin to shift your attention from your outside being to the inside.
Can you trace your breath as you breathe in and out?
Begin to deepen the breath by inhaling from the base of your belly and exhaling it fully.
Feel your stomach expand as you breathe in and then relax and release as you breathe out.
Once again,
Breathe in fully and release it all out.
Now bring your attention to all the places in your body where you can feel it touching the ground beneath you.
Simply notice where your body is at this moment.
Bring your attention to your feet and notice them.
How do they feel?
Perhaps you wiggle your toes a little and notice the feeling against socks,
A cool ground,
A fuzzy carpet.
Perhaps you draw your attention to each of your ten toes,
Giving them a little movement.
Appreciate the work that your feet do for you each day.
Begin to bring your toes back to stillness and allow your feet to relax.
Notice any tension or tightness and as much as possible allow that tightness to soften and release as you exhale.
Now shift your attention up to your legs.
Begin with the ankles,
Then your calves and knees and legs.
Perhaps you can feel the weight of your legs in the chair or resting gently beneath you if you're on your back.
Again notice any tightness or tension and allow that tightness to soften and release as you exhale.
Begin to move your awareness to your lower back and with each exhale release a little deeper.
Let yourself melt into ease.
Shift to your mid-back and then your upper back,
The area between your shoulder blades and shoulders.
As you breathe out release any tightness or tension that you may feel.
As you continue to breathe bring your awareness to your shoulders and let them slightly move up and around.
Then as you exhale feel the tension roll off your shoulders and melt away.
Allow this feeling of relief spread downward into your arms and hands and out your fingertips.
Allow your awareness to continue down to your neck and throat letting these muscles soften and relax.
Shift your awareness to move up to your jaw,
Mouth and cheeks.
Finding with each exhale can you release just a little more into the softness and stillness.
Shift your awareness down to the space between your eyebrows.
Notice any tension or tightness you may be holding and exhale to let it all go.
Now bring your attention to the top of your head becoming aware of your scalp and the crown of the head.
Notice any tightness or tension you may be holding there and as much as possible allow that tightness to soften and release with each exhale.
And now expand your awareness to include your entire body.
If you notice any tension remaining imagine it melting into the ground beneath you beginning at the head and moving down to the toes.
Imagine breathing as if through an imaginary hole in the top of your head and let your breath move through your entire body flowing from the top of your head and out through your toes.
Breathe deeply and as you exhale allow any remaining tension to simply wash away.
And now allow your attention to return to your breath.
Feel your body rise as you breathe in and relax and let go as you breathe out.
Continuing to breathe slowly expand your awareness to include your entire body becoming aware of yourself sitting or lying down.
Begin to bring awareness to the temperature of the room and how it feels on your skin.
Inhale deeply and exhale fully.
When you are ready gently open your eyes and return your awareness to the present moment.
Thank you for meditating with me today.
Namaste.
