Welcome,
And thank you for joining me.
My name is Glenda,
And I'm grateful you've decided to take this time for yourself today.
A few minutes to slow down and find the inner calm that rests inside.
As you begin to experience this meditation,
I invite you to release the busyness,
Expectations,
And pressures of your day.
Take a few moments to get comfortable.
If it's possible,
Lie down,
But if not,
That's okay.
Find a comfortable,
Seated position.
Gently close your eyes if it feels good to do so.
If not,
Let them be half closed with a soft gaze,
Or looking down at a point a few feet in front of you.
If you need to open your eyes at any time,
That's okay.
While you're here with me,
You can be completely present.
Here.
Now.
Away from stress and overwhelm.
Away from whatever has happened before we began,
And away from what will come when we are finished.
Is there anything you can do right now to make yourself slightly more comfortable?
We'll begin by taking some nice,
Deep,
Easy breaths.
In through the nose as you settle in,
Noticing the gentle rise and fall of your chest.
As you let the breath start to ease,
And release any tension or tightness you may be feeling in your body.
As we begin,
We can set a sankalpa,
An intention for this practice.
What do you need more of right now?
For the rest of your day?
It can be a phrase,
Or a sentence,
Or simply a word said in the present tense.
For example,
I am strong.
Peace.
I am peaceful.
I am patient and accepting.
Repeat your sankalpa,
Your intention,
Three times.
Breathe naturally,
And follow my guidance as we move from point to point through the body.
Bringing you completely into the beauty of this present moment.
Softening and welcoming any sensations that you may feel.
Staying as still as you can.
There's no right or wrong.
If you don't feel anything at all,
That's okay.
Simply listen,
Sense,
And follow my guidance.
As we do the body scan,
It may be helpful to silently repeat the part I have named,
As you focus on that spot.
We'll begin by silently counting down from five to one.
You can go at your own pace,
Or you can follow my lead.
Inhale five.
Exhale.
Inhale four.
Exhale three.
Exhale four.
Exhale three.
Exhale four.
Exhale five.
Exhale four.
Moving down to the elbow,
The wrist,
The back of the hand,
The thumb,
The first finger,
Second finger,
Third finger,
Fourth finger.
The center of the palm of your hand.
Notice how it feels.
Come back to the wrist,
The elbow,
The shoulder,
The whole arm,
Your whole arm.
Slide your focus slightly over to the right side of your chest,
Down to the waist,
The hip,
The knee,
The ankle,
The top of your foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The bottom of your foot,
Lingering on any sensations that you may feel,
The ankle,
The knee,
The hip,
The whole leg.
Now bring your attention up to the heart center,
The center of your chest.
Moving over to the left shoulder,
The elbow,
The wrist,
The back of the hand,
The thumb,
First finger,
Second finger,
Third finger,
Fourth finger.
The center of the palm of your hand,
Noticing any sensations you may feel.
The wrist,
The elbow,
The shoulder,
The whole left arm.
Glide your focus slightly over to the left side of your chest and coming down to the waist,
The hip,
The knee,
The ankle,
The top of the foot,
The big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
The bottom of your foot,
The ankle,
The knee,
The hip,
Your whole left leg,
The whole left leg.
Bring your attention back to the heart center,
At the center of your chest.
Now we're going to move to the back of your body,
Sensing your right heel,
The left heel,
The back of your right knee,
The back of your left knee,
The whole back of your right leg,
The bottom of your right foot,
The whole back of your right leg,
The back of your left leg,
The bottom of your left foot,
The whole back of your left leg,
Butt up,
Your lower back,
Mid back,
Upper back,
The back of the shoulders,
The back of the neck,
The back of the head.
Going to the top,
The crown of your head,
Your whole forehead,
Releasing any tension around your eyes,
The right cheek,
Left cheek,
The inside of the right cheek,
The inside of the left cheek,
Softening and unclenching your jaw,
Sensing your right ear,
Your left ear,
The center of your throat,
And coming back to your heart center.
Bring attention to the whole right side of your body,
The whole left side of your body,
Sensing and feeling all of your body from head to toe,
All of the front,
All of the back.
As you continue to breathe easily,
Silently repeat,
So on the in breath,
Hum on the out breath,
So hum,
So hum,
And we'll stay in this place for a few moments.
If thoughts come into your mind,
Gently come back to so hum,
So hum.
You can practice the mantra and bring the sankalpa back into your mind.
And once again,
We'll count from one to five.
You can follow my lead or go at your own pace.
Inhale one,
Exhale,
Exhale two,
Exhale three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten,
11.
Begin to notice any sounds in your environment,
Sensing your surroundings,
Where you are sitting or laying,
The room that you're in.
Gently wiggle your fingers,
Your toes.
Have a nice stretch if that feels good,
As you come back from this stillness.
You can use this meditation at any time to re-energize and to give both your mind and your body a short break,
Wishing you inner peace and a beautiful day.
I'll see you on the path.
Namaste.
