Taking some deep breaths.
Breathing in and out.
Recognizing that you're safe right now.
Maybe even saying to yourself,
I am safe,
I am safe.
Closing your eyes.
Bringing your awareness right away to your toes.
Breathing naturally.
On an inhale.
Squeezing your toes.
And on an exhale,
Releasing those muscles.
Just breathing naturally.
Closing your whole feet now on an inhale.
And releasing on an exhale.
Noticing any stories or feelings that are attached to your feet.
Moving up to your ankles and your calves.
The fronts of your legs.
Exhaling them before you move them.
And then on your next inhale,
Lightly contracting your muscles in both of your lower legs.
On your exhale,
Releasing,
Letting go.
With curiosity,
Asking,
How are my lower legs feeling?
Maybe comparing the feeling of your right leg and your left leg.
Moving upwards towards your knees and your thighs.
Breathing your thighs on an inhale.
Releasing on the exhale.
Now let's just do the right thigh.
Inhale and engage.
Exhale release.
Breathing naturally in between.
Moving to the left thigh.
Inhale engage.
Exhale release.
Breathing any stories or messages,
Feelings in your thighs.
Moving up to the pelvis region.
So many muscles here,
So many smaller muscles now.
So seeing if you can engage the inner thighs and the pelvic floor on an inhale.
And exhale release.
Engaging your bum muscles on an inhale.
Exhale,
Letting it go.
The whole lower belly engages and releases.
And letting your breath just be automatic as you notice this whole area.
Any discomfort.
Maybe cramps.
Tightness often this area becomes tight if we're feeling unsafe.
Moving up to the upper belly,
Lower back,
Sides of the belly.
Noticing first before you move them.
The insides and the outsides.
Maybe this area is moving as you breathe.
And then with intention to find relaxation in your body,
Contract some of these muscles on an inhale and release on an exhale.
Noting any kind of emotional feelings,
Even if you can't name them that are in this area.
And then moving up to the chest,
The whole rib cage,
The front and the back and the sides.
Feeling the slight movement as you breathe.
And then a light contraction of your muscles all around your rib cage on an inhale.
Relaxing and relaxing the muscles on the exhale.
Moving up to the collarbone,
Shoulders.
Feeling the tops of your shoulders,
The front of your chest.
Maybe squeezing your shoulders up to your ears on an inhale and letting them come down on the exhale.
And then a layer of any sensations,
Stories,
Messages from your chest and shoulders,
Your upper back.
And maybe the message is just,
I need a bit more attention or movement or a stretch.
Engaging now your upper arms on an inhale and exhale,
Release.
Moving to the lower arms,
Contracting the forearms and letting them go.
On your next inhale,
Squeezing your fists and then opening your fingers all the way up and out on your exhale.
And then just letting the muscles totally relax.
Noticing your whole right arm and then squeezing your whole right arm.
Letting it go.
Breathe out.
Moving in,
Squeezing your whole left arm,
Letting the air out and the muscles relax.
Moving to your neck,
Your throat.
Feeling the air move through your throat.
Maybe it's not so easy to engage these muscles,
But seeing if you can squeeze your neck muscles a little bit on an inhale or maybe tighten your throat.
Release.
Squeezing your whole face on your next inhale.
Letting all of those muscles go on your exhale.
Breathe in,
Feel your tongue in your mouth.
See if it can become hard and then soft.
Maybe just for a second clench your teeth together.
And then relaxing your jaw,
Maybe even opening your jaw.
Letting those muscles really stretch and release.
Squeezing your eyes tightly shut.
Breathing out,
Letting the inside corners and the outside corners of your eyes.
Getting them from the need to work right now.
Tightening your forehead.
Letting that go.
Feeling your whole scalp.
Your ears.
And your awareness.
Noticing any stories or intensity in your whole head and neck.
And now aware of your whole body.
Aware of the borders of your body.
Where your body becomes the space outside of your body.
I'll just leave you in silence for 30 seconds or so.
And taking a deep breath.
Opening your mouth,
Making some noise as you sigh all of the air out.
Starting to transition back.
Moving your body,
Stretching.
Paying special attention to those areas that we're calling out to you during that meditation.
As you open your eyes and come back to the world around you.
Thanking yourself for taking this time to connect inwards and to be curious.
From your nervous system.
Thanking everyone in the community for meditating with us.
