During these times that we are experiencing where stress levels are high,
Demands,
And life don't stop,
It is very common to find ourselves immersed in stress,
In anxiety,
And prolonged periods of not paying attention to ourselves.
So in today's meditation we are going to do some stretches and we are going to connect with ourselves in a mindful way.
So let's begin by coming into a seated position,
Coming to stillness.
Once you have found that comfortable position,
Take a few deep breaths to help you arrive fully to this present moment.
So let's do this together.
Let's take a few deep breaths in through our nose and out of our mouth.
Now you can gently close your,
Seal your lips and close your eyes if you haven't done so yet.
Let's bring our awareness into your neck and your shoulders.
How are they feeling right this moment?
Without any judgment,
Without any blaming,
Or any labeling whatsoever,
Let's just bring our awareness into the sensations.
Now I invite you to bring your shoulders up towards your ears and allow them to fall back and relax them.
Tilt your shin towards your chest to bring length and into your neck.
Now let's roll our head from side to side,
Moving slowly with our breath.
Moving in a mindful way allow us to stay present with the breath,
With the movements.
Notice the pleasant,
The unpleasant,
And also the neutral sensations.
Now I invite you to reverse the rolling of your head and perhaps this side might feel a little tighter.
You might feel something different than on the other side and notice that that's okay.
But don't rush.
I invite you to move gently.
Now the next time your right ear is over your right shoulder,
Pause and take a deep breath.
Now bring it to the other side,
Left ear,
Left shoulder,
And take a deep breath.
Now bring your shin closer to your chest and take it back,
Slowly and gently bring your shin forward towards your chest and take it back.
Be mindful,
Breathe.
Now come to center and pause for a few moments to simply feel.
Now I invite you to bring both of your hands in front of you,
Interlace your fingers,
Making a fist with both of your hands.
And I invite you to start rotating your wrist.
You can begin by doing clockwise,
Connecting with your breath.
Relax your shoulders,
No need to tense them.
I invite you to reverse movements,
Noticing that typing into the computers,
Using the phone,
All these activities bring lots of tension and stress to our shoulders and our wrists and our neck.
So allowing yourself to pause and mindfully connect with these parts of our body,
Allow us to expand compassion and love and not just treating them as machines.
You can bring both of your hands down and pause.
Feel the breath,
Feel any sensations.
Now we can take this a little further,
Place each of your hands on each of your knees,
So your right hand on top of your right knee,
Your left hand on top of your left knee.
And we're going to do slow circular motions with our torso.
So we're going to move it towards the right,
Right knee,
Center,
Left knee,
Back up.
Let's do that a few more times.
Right knee,
Center,
Left knee,
Back to center.
We're going again,
Right knee,
Center,
Left,
Right up.
And now we can reverse the rotation.
Remember to stay connected with your breath.
So we're going towards the left knee,
Center,
Then right knee,
And back up.
Left knee,
Center,
Right knee,
Upright position.
Left knee,
Center,
Right,
Up.
And pause,
Feel the breath,
Feel your body,
Feel any sensations.
So now I invite you to stay here for a few rounds of breath on your own.
One.
Two.
As we come close to an end,
You can bring your hands into your chest to acknowledge your heartbeat,
Or you can place your hands in prayer or Anjali Mudra and place them on your forehead,
The space between your eyebrows.
And you can just thank yourself here,
You can bow forward,
Thanking yourself for taking this time for self-care,
Self-love and connection with yourself.
I thank you for taking this time for yourself and for meditating with me.
May you have a day full of mindful moments.
