Welcome to Intermissions,
Our weekly meditation for manifestation,
For healing and balance.
This week I think what I would benefit most from and I think is pretty well received in general would be a general body scan to release any anxiety,
Any mind matter,
Matters,
Anything that has been weighing you down and we want to clear that out from the body so that that can be more easily cleared from the mind.
So when you're ready,
Come into the position that you're most comfortable,
Whether you're sitting up,
Lying down and gently close the eyes.
And coming into your breath wherever it is right now,
Don't try to change anything.
And staying in presence in this moment,
In your body,
In the space that you inhabit,
Picking up the space fully and righteously.
Moving here for another couple breaths before we shift.
Now I do invite you to deepen the breath,
To feel into your lungs,
Feeling into the chest,
Feeling how the body changes,
The posture shifts to accommodate these big healthy lungs.
In and out.
Holding the posture of expansion even when the breath is released.
As in growing big with the in breath and staying big with the out breath but allowing the breath to recede so the next breath can increase your capacity every time.
Getting bigger and bigger with every breath,
Opening the chest for life and energy to enter your body.
Feeling the depths of the lungs,
Reaching the breath deeper into the structures,
Into every corner of your lungs and deepening your connection to your body.
Keeping the expansion with one more big,
Deep,
Bold breath.
Letting it go.
And breathe normal,
Whatever your body wants to do.
If it wants even more big,
Bold,
Deep breaths,
Take a couple breaths on your own.
And allow the body to shift back to a neutral position,
Retaining the expanded lung capacity.
But settling back into a posture that you can let go of.
And coming back into that presence.
A new step,
A new expansion.
Just recognizing what the deep breath has opened for you.
Breathing in and feeling all around,
Making space for this awareness of what you've created.
Now we move into the rest of the body to give it space and allowance to expand and release.
We begin in the belly,
In the center of the body,
Releasing the front of the belly and the back of the belly.
Opening a circle,
A sphere representing your full,
Happy belly.
And it's full of energy and full of light.
Feeling safe to take up space.
Releasing anything you've been holding onto,
Any anxiety that's sticking around in your belly today.
Let it free and let it go.
Remembering to keep the breath open throughout the body,
Breathing into this belly.
And giving it room to expand and contract with the breath.
Using the awareness to the hips,
The base of the spine,
The container for your muscles,
Two major joints of the hips,
The legs,
A place of major movement and maybe some restriction.
Maybe you hold your fear in your hips and the bowl of your pelvis.
Empty that bowl and release the hips to move as they desire.
See the fear that you hold in your hips.
Staying still and at the same time allow a slight movement in the hips,
A wave.
Allow the curiosity of this still movement to move through you,
Keeping the focus on the hips.
Even if you don't feel the movement or you can't connect with the idea,
Just see it in your mind.
Just visualize your hips moving while you sit still.
Even breathing into your hips.
We ask for freedom from the legs,
The knees,
Complex joints.
With complication you can find fluidity.
It is available with patience and gentility.
Inviting the legs to release,
To follow the lead from the belly and the hips,
Letting them go.
Whether you're sitting or laying,
Send your full awareness into the legs,
Bent or straight.
Become aware of the knees,
The ankles and the feet and everything in between.
What do you hold in your knees?
Coming in a lightness and an agility into your knees.
And whatever capacity that you've reached at this point in your life,
You can find agility in your knees again,
In micro movements,
In power movements.
Breathe into the knees.
Even moving the awareness to the ankles.
Again inviting mobility,
Flexibility and ease.
Moving into your ankles and down to the soles of the feet.
Carrying you through your day,
Balancing from one to the other.
Using gratitude to your feet.
Moving back up through the body with gratitude from the foot to the ankle,
The knees,
The hips,
The whole legs and your belly.
Opening the chest,
Bringing the awareness to your back,
Your shoulders.
Moving up,
Breathing into your shoulders and the arms,
The elbows and the hands.
Settling into the palms,
Feeling the air on the palms and the tips of the fingers.
Imagine that still movement from the hips passing through to the hands.
Making shapes and very subtle micro movements.
Moving in stillness and awareness of these hands.
Using action with your hands.
Breathing deep,
Carrying the awareness to the neck and your head.
Letting the facial muscles go.
The jaw,
The eyes.
The face.
Stay with the presence of the moment in your body,
In the state that you've created.
Using gratitude from head to toe,
Your shoulders,
Your hips,
Your ankles,
Your whole body glowing with light and these still movements.
Whatever that means to you as you've created it today.
Dancing,
Gliding and flowing within yourself in full release and gratitude.
Stay in this place as long as you like.
Take this awareness with you and still movements throughout your day.
Namaste.
