Hello dear friend,
When was the last time you took good care of your body?
Was it last week?
Last month?
That's ok,
No need to be harsh on yourself.
What matters is that you are here now and I invite you to give yourself a mission to relax the body and calm the mind.
To begin the practice,
Take a deep breath and release.
The moment you give yourself permission to relax,
The body's natural relaxation response kicks in.
You can lie down or just sit comfortably in a chair with your back well supported.
Choose a posture that's the most comfortable for you in this moment,
So you can fully relax.
Connect to your breath,
Feel your breath moving in and out of your body.
Breathe in deeply through the nose and out through the mouth.
Repeat the process a few times.
Release thinking and just dance with your breath.
In and out.
In and out.
In and out.
Let the breath guide you,
Take you places you've never been before.
Notice how good it feels to breathe and be alive.
Gently slow down your breathing and allow your breath to find its own rhythm.
No effort,
Just breathing.
See if you can sense a strong connection between you,
Your mind and your body in this moment.
Notice your posture,
Feel every point of contact between your body and the surface beneath you.
Become aware if there are any thoughts coming from your mind.
Acknowledge them and let them fade away into the ether.
Slowly start scanning your body from the top of your head all the way to the tips of your toes.
Begin softening your toes,
Go through each and every one of them.
Relax your toes and the space between each toe.
Relax your left foot,
Let it soften and melt away.
Move your attention to your right foot and do the same.
Relaxing and softening your ankles,
Notice if there is any tension in your ankles.
Come up your lower legs and feel tension,
Pain or discomfort slip away.
Relax and soften your knees,
Upper legs and hips.
Notice how your hips feel in this moment.
Take a few deep breaths into each hip and visualize pain,
Tension or discomfort dissolving and dissipating from your hips.
Guide your attention to your lower back.
Feel all the muscles in your lower back.
And just become aware of what you feel in your lower back right now.
Take a breath and invite the muscles in your lower back to relax,
Soften and rest.
Breathe in two more times like this and let go of any worries,
Fears or stress.
Move your attention to your mid-back.
How does it feel?
Take a few deep breaths into your mid-back and imagine any tension,
Pain or discomfort being released on either side of your body.
Guide your attention to your upper back and shoulders.
Notice how your upper back feels.
Breathe into your upper back and slightly drop your shoulders.
Notice if your shoulders feel lighter or there is still a heavy load on them.
Imagine that just for now the weight of your shoulders have been lifted.
Become aware of how your whole back feels.
Breathe in from the base of your spine all the way up into the top of your head.
And breathe out from the top of your head all the way down into the base of your spine.
Feel the breath spiraling through each and every vertebrae.
Every time you feel the breath,
You feel the tension.
Every time the breath goes up,
Your spine brings fresh,
Nourishing and revitalizing energy from the core of the earth.
And every time the breath goes down your spine,
It takes with it any old,
Stagnant,
Blocked or toxic energy.
Breathe in like this to clear and cleanse your spine of unhelpful and unhealthy energy.
Direct your attention to the front side of your body.
Relax the lower abdomen.
Breathe into your abdomen and feel how it expands and contracts with every breath.
Soften the muscles and let go of the fear.
Regardless of what is going on in your life right now,
In this moment you are safe.
You are okay.
Enjoy being here.
Enjoy being here.
Enjoy being alive.
Bring your attention to your heart and chest area.
Take a deep breath and open your chest.
Notice what is pressing on your heart.
What sits heavy on your chest?
Is it the past?
The future?
Or the present moment?
Keep breathing into your heart space.
Let your breath calm,
Comfort and caress your heart.
You are not alone.
You have your breath to keep you company.
Always.
Relax your shoulders,
Arms,
Hands and fingers.
Feel your arms getting softer and softer.
Relax your neck and your throat and direct your attention to your head.
Unclench the jaw.
Soften your lips.
Relax your tongue.
To relax even more,
You can rest your tongue on the roof of your mouth.
Soften your cheeks.
Bring your attention to your eyes and move your eyes to the right and then to the left.
Move your eyes up and down and then diagonally one way and then the opposite way.
Now relax your eyes and the back of your eyes.
Soften the muscles around your eyes,
Your forehead.
Soften the muscles around your eyes,
Your forehead.
Focus your attention on the space between your eyebrows,
Your third eye.
Take a few deep breaths into your third eye and visualize the third eye opening up like a lotus flower.
Relax your ears and the space between your ears.
Relax the whole head together.
Notice how your body feels right now.
Feel your body's weight slightly disappearing.
There is nothing to hold on to.
What's left of you is this beautiful and calm energy.
Floating into the air.
Just be for the next few breaths.
Checking in with your emotions.
Become aware of your emotional state.
And bring into your awareness your whole self.
Your mental self,
Emotional self,
Physical self and spiritual self.
See if you can leave your body for a moment and witness yourself breathing and meditating in this moment.
Open your heart and feel the energy of your heart running into every cell and atom of your being.
Feel your own energy moving freely through your whole body.
There are no blocks,
No resistance.
Only true love for yourself coming from your heart.
Trust that all is well.
Relax your body even more.
Spend as much time as you need basking in this energy.
And when you feel ready,
Gently bring some movement into your hands and feet and into your whole body.
Slowly open your eyes.
