Welcome,
I'm Fiona Bennett.
Part of feeling grounded and centred in this world is being connected and in touch with your body.
Sometimes we lose touch.
Sometimes we're afraid to connect because of aches and pains or memories and feelings that we just really don't want to spend time in.
This meditation is a way of helping you feel comfortable spending time in your body and learning how to tolerate any feelings that may arise.
So it's best if you just close your eyes and either sit or lie somewhere where you can get very comfortable.
Know that you can move yourself and reposition at any time throughout this meditation.
You're in charge here.
If you start to feel unsafe,
You can stop the meditation at any time.
Take a big breath in through your nose and out your mouth.
The next breath,
Take the breath up to the top of your head,
Right to the crown of your head and allow the breath to break like an egg over the top of your head.
Feel the yolk run down.
Feel the liquid warm and soothing as it runs all down the top of your head.
Just if you feel any tightness or discomfort,
Any tingling,
Think to yourself,
My scalp feels so soft,
Warm and relaxed.
Now bring your attention down further just to your face,
To your eyes,
Your forehead.
See if you're holding your face tight.
See if there's any tension in your forehead.
Go ahead and play around with it a little.
Crunch your face up as tight as you can and then relax.
Allow your breath to move in and up and all around inside through your sinuses,
Through your eye sockets,
Soothing any places of discomfort.
Just imagine your breath moving down to your jaw and your tongue.
Are you holding your tongue?
Are you tensing your jaw?
As you breathe into those places,
Can you let your tongue loosen and your jaw soften?
Bring your breath down further to your throat.
Just imagine it swirling around inside your throat,
Cleaning out any impurities.
Is there a catch in your throat,
Any phlegm in your throat?
Is it constricted?
Just notice and breathe into those places.
Bring your breath down to your shoulders and just allow yourself to give them a roll.
Roll your shoulders back.
Roll your shoulders forward.
Roll them back again.
Just notice where there's any catch or tension,
Any resistance.
Breathe into those places.
Feel your shoulders drop.
Think to yourself,
I am starting to feel so relaxed.
Now bring your breath down,
Down your arms.
Run your breath down your arms like a caress.
Do you get goosebumps?
Do your fingers tingle?
Do they need to wiggle?
Just let them if they do.
Let your hands rotate at the wrists if they need to.
Stretch them out if they need it.
Breathe all the way down your arms.
Stroking out any of those uncomfortable places.
Making them smooth as silk.
Take your breath to your chest.
Feel your chest open up as wide as it can and breathe into that expanse.
Find your heart center in your chest.
Allow your inhale to draw your breath right to your heart center.
Does it ache?
Is there pressure?
Is it light and open?
Notice what you feel at your heart center.
Listen for your heartbeat.
Feel the vibration and breathe with it.
Now breathe down right into your belly.
Find your belly like a balloon.
See it rise and fall as you exhale fully.
Your belly rises.
Your belly falls.
Is your crampy?
Is it achy?
Are you hungry?
What do you notice in your belly as it rises and as it falls?
Are you holding it in?
Let it out.
Let go.
Soften.
Take your breath around to your back.
Does your upper back ache?
Does your lower back ache?
Let your breath massage your back.
Circle the breath around like hands rubbing.
Warm.
Firm.
Checking out any tension or pain on your back.
Stay with your breath here.
Let your breath move down your legs.
All the way down your legs.
Just breathe it down your thighs,
Your knees,
Calves,
Your ankles,
Your feet and toes.
Notice any aching,
Restlessness you have here.
Do your legs feel fidgety?
How's the temperature of your feet?
Are they too hot,
Too cold?
Would your toes like to wiggle?
Let them wiggle.
Allow your breath to move all the way down your legs.
In your mind's eye,
See your whole body.
See it now having been breathed through,
See it clear,
Refreshed.
See it with all of the goodness and nutrients from the beautiful air breathed into you,
Filling you up.
Any of those aches,
Pains,
Tensions,
Stresses,
Released.
Breathe them out.
When you're ready,
You can open your eyes and return to your original state.
Return to the room.
