Welcome.
This is Monica Rith founder of Ingenium in Movement and this guided meditation has been created with the aim for you to feel more centred,
More relaxed and more connected with your physical body.
Find a comfortable seated position,
Whether it's on a chair,
On the floor.
Spend a couple of moments finding that position.
As long as your back is nice and long,
You're sure that you're relaxed,
You're sure is relaxed.
Close your eyes and follow my voice.
We're going to start acknowledging that there's a physical body that exists.
That physical body is just a layer,
It's just one level of our whole existence.
Our minds,
Our emotions,
Our energetic self are also parts of these beautiful conjunction of energies and capacities.
As we open this conversation with our body,
We say to ourselves,
I love you and I'm listening.
I love you and I'm listening.
I love you and I'm listening.
Notice what are the messages that start arising.
Don't be afraid,
It's all good.
You're in a safe space.
Remind yourself that the breath is there supporting you all the way.
If there's anything at any time that feels too much to handle,
Use the exhalation to let it go.
Feeling lighter,
Feeling the space,
The voice that has been created after you have released that burden,
That tension,
That rigidity that might be arising from a physical,
A mental or an emotional level.
We're gonna now start activating the physical body using its awareness as an anchor to the present.
We're gonna start with our fingertips.
Not necessarily having to move them,
But you know that even without moving them,
They are there.
You can feel them.
They exist.
They have a shape,
They have a colour and you can feel the blood circulating.
You can still feel a gentle tingling into your fingertips.
Now all your attention is going to your fingertips,
To all ten of your fingertips,
On your right hand,
On your left hand.
Directing the breath,
Directing the attention and feel how your fingertips start getting activated.
From your fingertips we're gonna start moving towards the palms,
On your right hand,
On your left hand.
How that light inactivation starts spreading from the fingertips to the palms.
There's a sense of warmth and you know even if you are not seeing your palms,
That they exist,
That they are there,
They are part of your body.
There is a sense of awareness and reality even if your eyes can't see.
This is your body awareness.
From the palms we're gonna now go to the wrists.
Noticing how the wrist joint connects your hands with your arm,
Both of your right sides and your left side.
Feeling that wrist,
How mobile it is,
How much allows you to move right and do all sorts of things.
Feeling the connection between your fingertips,
To your palms,
To your wrists.
Feeling the whole hand now,
Your right hand,
Your left hand and all tone fingers on each hand.
There's an activation and there's an awareness that it is increasing right now as your breath and your mind are directed to your hands.
From the hands we're going to start moving to the forearms.
Right forearm,
Left forearm.
Again without seeing them with your eyes you know,
You feel that they are there.
They are connecting your hands with your upper arms.
They are connected with your elbows.
With that joint that allows you to move freely,
Carry weights and do many other activities.
Now your fingertips,
Your palms,
Your wrists,
Your hands,
Your forearms and your elbows are connected.
If you lose the tingling sensation and that awareness you can always go back to the beginning,
To the fingertips.
We start with the fingertips because they have a lot of nervous terminations there and it's easier to start with that part of the body and then moving up,
Moving forwards,
All the way up.
From that elbow now we connect with our upper arms and the shoulders with the whole structure of your arms.
All the way from your fingertips,
Your palms,
Your wrists,
Your upper arm,
Your elbows,
Your shoulders.
Feel the whole length of your arms.
The activation,
The tingling,
You're able to feel them even if you can't see them right now.
They are there,
They exist and they are part of your body.
From the shoulders now we're going to travel towards the neck and the upper body.
How your arms connect towards your torso,
How your torso connects with the head through the neck.
Feeling the activation on that part of the body.
You're able to feel that there's a head that contains many other parts,
Eyebrows,
Your ears,
Your mouth,
Your jaw,
Your nose.
They are all part of your head and that head is connected to your neck and that neck is connected to your body.
From the upper body we're gonna now travel down towards the chest,
Towards the tummy,
Full extension of your torso and also the back of your body,
Your spine,
Your pelvis,
Your hips.
That torso that is connected with your neck,
That neck that is connected with your head,
That torso that is connected with your shoulders,
Shoulders that lead to your arms,
Your arms to your hands,
Your hands to your fingertips,
All part of your body.
From your pelvis we start feeling how the legs spread,
Your right leg and your left leg,
How your thighs is connected to your hip joint and that thigh connects with your knee that leads to your shin.
That shin is connected to your knee,
Knee connects it to your thigh,
Thigh connected to your pelvis,
Pelvis part of your torso,
Your torso leads towards the neck that is part of the head and that same torso through the shoulders leads towards your arms,
Your hands,
Your fingertips.
From your shins,
The ankles connecting with your feet,
With the sole of the feet,
With your inner arches,
With your toes.
You don't have to move them to know that they are there.
They are your main foundation and connection towards the earth.
They allow you to go to places,
They allow you to move forward in life.
And those tails are part of the foot,
That foot links towards the leg through the ankle,
The ankle that forms the shin,
That forms the knee,
That forms the leg,
The thigh connected to the pelvis leading to the torso leading to the shoulders,
Shoulders to the neck,
Neck to the head and shoulders to the arms,
To the elbows,
To the forearms,
The wrists,
The palms and your fingertips.
Your whole body is now activated and you have become one with your body feeling the awareness of every single part of it,
Allowing the tingling to irradiate and move through your body.
You are now activated and you have become one with your body feeling the awareness of every single part of it.
You are now activated and you have become one with your body feeling the awareness of every single part of it.
Feeling the warmth and the soothing sensation going through your body right now.
Remind yourself that this is a space that lies within you,
You can always access that lives within you.
Slowly deepening the breath,
Transitioning all the way back and once you're ready start wiggling your toes and your fingers,
Being very gentle,
Very loving,
Taking yourself back.
Introduce a bit more of a mild movement to the body and once you're ready if you are lying down,
You're gonna hug the knees towards the chest and we're gonna roll towards one of the sides,
Allowing ourselves to be there for a couple of breaths.
Easing your way back.
Once you're ready using the hands to push the floor away,
Come back into seated,
Keeping your eyes closed,
Allowing the body to come back and start simulating the work that we have done.
Opening the eyes,
Keeping a soft gaze first,
Allowing the brain and the eyes to get used to the colours,
To the shapes around us and once we're ready taking the gaze out.
Welcome back.
Allow yourself a couple of moments,
A couple of breaths to ease the transition back to the current space,
To the present moment.
Hope you have enjoyed this meditation and I'll see you next time.
Thanks for listening.
