Welcome to this meditation for releasing tension in the shoulders and the upper neck.
Allow your body to relax into this space.
And just take a couple of breaths to allow yourself to relax into the support.
Just notice any sounds that you can hear in the distance or around you,
And without analysing them,
Just move from sound to sound.
Notice if you can hear your own breathing.
Notice if there is any smell or scent in this moment.
Notice if there is any taste in this moment.
And notice what you can see behind your closed eyelids.
Visualise yourself resting in the room,
Surrounded by the walls of furniture.
Visualise yourself surrounded by the space.
Visualise yourself in space.
Your whole body in space.
Each cell in your body contains space.
And around each cell is space.
Imagine each cell in your body expanding,
Relaxing,
More space.
Imagine a wave of relaxation flowing down from the top of the head down to the toes.
With each breath in and out,
Moving this relaxation from the top of your head down to your toes.
And do this for the next three breaths.
We now move to a rotation of awareness through the body,
And we start with the right arm.
Bring your awareness to the whole of the right arm,
From your fingertips to your shoulder.
Notice the sensation.
Now move your awareness to the other arm,
To your left arm.
The whole of your left arm.
Notice what you can feel.
Now bring awareness to the whole of the right leg.
From the foot and the toes all the way up to the hip.
The whole leg at once,
And feel into the sensation of that awareness.
Now moving over to the left leg,
And the whole of the left leg,
From the toes to the hip.
Bring awareness to the whole leg,
And notice the sensations that you feel deep within your leg.
Bring awareness now to the lower part of the spine and the buttocks.
Then the lower back.
The middle back.
The upper back.
Bring awareness to the whole back together.
Now bring awareness to that right shoulder.
The right shoulder blade.
The left shoulder.
The left shoulder blade.
The head.
The neck and the bones all the way up.
Your neck to where they meet the back of the skull.
See if you can feel all of those at once.
The shoulders and the neck.
Notice the whole of the back of the scalp.
The back of the head.
Then the crown of the head.
Over to the forehead.
Eyebrows.
The right eye.
Left eye.
The whole of the right eye behind the closed eyelid.
The whole of the left eye.
The right temple.
The left temple.
The nose.
The mouth.
The jaw.
The chin.
The whole of the head.
The right collarbone.
Left collarbone.
The whole of the chest.
The upper abdomen.
Lower abdomen.
The right arm.
Both arms together.
The right leg.
Left leg.
Both legs together.
The back of the body.
The front of the body.
The whole of the head.
The shoulders and the back of the head.
The whole of the body together.
The whole of the body together.
On the next breath in you'll pull energy into the spaces where you feel tension.
It's at the back of your head or the back of your neck or your shoulders or wherever else it may be.
And on the exhale release any tension,
Any stagnation,
Any dullness or anything that you feel you are holding there.
Breathing in,
Pulling in energy into the spaces where you want it to go.
Not trying too hard,
Just allowing it to happen.
And exhale anything you don't need.
Breathing in this new energy,
It might be healing energy,
Whatever it needs to be you can create that yourself.
And breathing out any stagnation,
Anything you don't need.
Breathing in,
Pulling in energy.
Breathing out,
Release.
And continue this for the next minute.
Leaving the focus on the breathing and energy.
Noticing what you can see behind your closed eyelids.
Noticing if what you can see is different from before.
Noticing what sounds you can hear in the room that you are resting in.
Remembering where you are resting in this space.
And breathe in deep into your body,
Waking yourself up.
Gently bringing presence back in.
Gently moving your body a little.
And when you are ready you may open your eyes.
This little meditation is now complete.
