Find a comfortable position to start with and then we can do just a few warm-up movements to prepare the body for meditation.
So just wriggle in your seat a tiny bit and then we'll start with the shoulders,
Squeezing them all the way up,
Squeezing them back and down,
Drawing some really slow circles.
You might just do one shoulder at a time.
And let the breath be deep as well,
Squeezing out your shoulders,
Breathing into your neck,
Into your back.
You might start to take some free movement with the head as well,
Lifting your chin up,
Tipping your chin down,
Eventually stop moving your shoulders and just let your head tip side to side and turn your face left and right.
You might draw a circle with your head,
Letting the chin drop down to the chest.
And any other movements with your shoulders,
You might turn your chest all the way to the left or all the way to the right.
Just taking your last few movements here,
Keeping your eyes closed.
Notice how you're connecting into the body.
You might finish with a really big stretch of the arms up into the air,
Maybe even twisting side to side,
A cactus shape with your arms.
And then eventually settle into your seat.
Let your eyes be closed and really feel the contact of your body with the ground underneath you.
Feel yourself starting to drop in as your belly softens.
The spine lengthens and the heart opens.
You can soften all of your skin,
All of your lower body relaxing a bit heavier down.
Also,
All the muscles of your face relax,
Giving yourself plenty of time to get up and connect your breath and relaxation to every body part.
Solar clearing breaths wherever you need them.
We start to bring in an attitude of allowing,
Which will reveal any places that we're holding onto resistance.
You might acknowledge any thoughts,
Stories,
Emotions that feel tight.
And then scan the body for any tightness that you can relax,
Breathe into or move if needed.
Seg Allow yourself to feel both,
Any tightness,
And also feel the allowing and relaxation of your breath.
Genghis Mgh Fever Allow your breath to move in and out of the heart space.
You might even place a palm on the heart,
Helping to signal and gesture to this middle point.
You might even place a palm on the heart,
Helping to signal and gesture to this middle point.
Breathing into the very center of your heart space,
Unlocking this allowing acceptance attitude.
Breathing into the very center of your heart space,
You might notice the content of the thoughts that arise.
You might notice the content of the thoughts that arise,
And see if you can allow them.
Whatever stories they're telling,
Allow those as well.
What would it be like to have no resistance to what is?
When a smile softens through your face muscles,
Breathing in and out through a soft smiling face.
Ask yourself,
How would I feel right now if I was allowing everything to be as it is?
Start to come back to the body.
Allow yourself any stretches.
You might conclude with the palms in prayer,
Or the palms on your chest.
With these last few breaths,
An experience of allowing,
Of freedom,
Of being present.
You might notice the content of the thoughts that arise.
Breathing in and out through a soft smiling face.
