Hi,
This is Rishi from Good Karma Meditations and welcome to this legs-up-the-wall restorative guided meditation.
I will be your guide for this session today and you can start by giving yourself some time to come into the position if you're not already,
So you can refer to the image or the thumbnail provided with this track.
Within reason you can have any position where your legs are elevated,
Could be lying on the bed with the legs up against the wall,
Lying on the floor with the legs slightly elevated up on the couch or something similar,
Or just any position where the legs are elevated.
To come into that position now,
Make sure that it is comfortable and sustainable for about the next 15 minutes or so.
Once you're in that position,
Close your eyes,
Settle in and relax.
Take a deep breath in now,
Through the nose,
Filling the lungs,
And breathe out slowly through the nose or the mouth,
Taking your time on the exhalation.
And then breathe in again through the nose,
Filling the lungs,
Breathing out slowly.
And when you're ready,
One more deep breath in,
And a long slow exhalation,
Relaxing as you breathe out,
And then allowing your breath to return to a natural rhythm with no further influence on your part.
And just spend a moment longer here with the breath,
Observing that natural rhythm of the breath at the nostrils,
Observing the inhalation as it comes in through the nose,
And the exhalation leaving the nose.
Continue to watch the breath in this way,
And you can continue to allow the breath to flow in its natural rhythm,
But begin to shift your attention to your feet now,
Specifically to the big toes,
Both left and right.
Aware of the big toes,
And relax and release any tension that you might find there,
And then becoming aware of all the little toes of both feet,
Softening tension,
Letting go,
And bring that concentrated but relaxed awareness down into the ball of each foot,
Feeling this part of the body clearly,
Relaxing here,
And then flowing the awareness into the arches of the feet,
Both feet,
Soften,
Let go,
And now do the same for the outside edges of the feet,
Becoming aware of the edges of the feet,
Releasing any tension you might find,
And let that awareness continue to flow down into the heels of both feet,
And now moving into the ankles,
Aware of any subtle sensation in the ankles,
Aware of any subtle tension,
If you do find tension here,
Try to let it go,
And then bringing awareness down into the lower legs,
Feel the awareness spreading into the calf muscles in the back of the legs,
Spreading through the shins and the front of each leg,
All the way down into the belly of the calf muscle,
To the top of the shin,
And into the knee joints now,
Aware of the kneecaps and the back of the knees,
Releasing any tension,
Deepening awareness and connection of the kneecaps,
And let that continue into the thighs now,
Aware of the thighs,
The quads in front and the hamstrings behind,
Lighting up the thighs with your conscious awareness,
And feel that awareness travelling towards the hip joints,
And now flowing into the hip joints,
Both sides,
Left and right,
And becoming aware of the glutes,
The backside,
Left and right,
And aware of the tailbone,
Aware of the pelvic floor,
Perineum,
And then becoming aware of the region of the pubic bone,
Continuing to release any tension as you bring awareness to these areas,
And now see if you're able to become aware of the entirety of both legs,
From the tips of the toes of both feet,
All the way down to the hip joints and the surrounding area,
Aware of and connected to both legs,
Continue to release any tension that you may find,
And allow the breath to keep flowing naturally,
Feel the sensations in the legs,
Releasing any tension,
The mind relaxed yet focused on the feelings in the legs,
And once again,
Beginning to focus your awareness at the hip joints of both legs,
Deepening your concentration here,
Centering your focus here,
And in a moment we will be scanning and sweeping the awareness and the breath up and down the legs,
So with your awareness still focused at the hip joints,
Take a more intentional and deeper breath in,
And as you breathe in,
Sweep the awareness from the hip joints all the way up to the tips of the toes,
And on the exhale,
Sweeping the awareness and the attention back down to the hip joints,
And continue to breathe in this way,
Inhale,
The breath travels up the legs,
Exhale,
Breath and awareness travels down the legs,
Continue this practice as best you understood it,
Continue this exercise,
Continuing to deepen this connection and awareness of the legs,
Sweeping the breath and the awareness up and down,
Just a couple more,
And you can discontinue this practice and just become aware of the entirety of the legs again,
Total awareness from the tips of the toes to the hip joints,
And as you become aware of the legs again in this way,
Notice if there is any pain,
Discomfort,
Or somewhere in the legs that are demanding your attention,
If there are many places,
Just choose one,
Perhaps the one that feels most important,
Go there,
Take your attention there,
And feel the sensations,
Trying not to get entangled with thoughts about the sensations,
Just stay in that sense of feeling,
Feeling the sensation wherever it's occurring in the legs,
If there's nothing to observe,
Just stay aware of the entirety of the legs,
Holding that awareness for just a few moments longer,
Well done,
And you can now expand your attention and awareness to become aware of the entirety of your body,
Not only aware of the legs now,
But the torso,
The arms,
The neck and the head,
Whole body awareness,
And still aware of the breath coming and going naturally,
Whole body awareness,
Breath flowing,
And you can start to pay a little more attention to the hands and the feet,
The fingers and toes specifically,
And if it feels good to,
You can start to wake up the hands and the feet by wiggling the fingers,
Wiggling the toes,
And taking a slightly deeper breath in and out,
Maybe turning the wrists and the ankles a little,
Continuing with some deeper breaths in and out,
And then starting to stretch out through the arms and the legs,
And when it feels good to,
You can slowly take your legs out of the raised position,
Make sure you do so slowly,
Safely,
And we come to the end of this practice,
You can open your eyes now,
Thank you for joining me today,
And remember to get the best benefit from this practice,
Practice daily for perhaps even 30 days,
And see how things begin to change and shift for you,
And if you enjoyed this practice today,
Maybe you can think of a friend you'd like to share it with,
And leave me a comment,
Let me know how it went for you,
My name is Rishi,
And I thank you for joining me.
