Hi,
My name is Katie Chosett and I am so glad you've chosen to join me today for this short meditation on checking in with yourself.
So go ahead and find that posture that will work for you.
A nice straight spine,
Either lying down or seated is okay.
Feel that connection to the floor beneath you.
However you've positioned your body,
Feel the feet grounding.
Maybe feeling the back against the chair or the wall.
Arms at your side.
And if it feels comfortable,
Go ahead and shut down the eyes.
We're just going to sit with our eyes closed,
Taking a brief scan of the body,
Checking in,
Seeing what you bring to your chair,
To your mat today.
Starting at the top of the head,
Just noticing any tightness or tension.
Can you breathe into the top of the head and soften?
So we're connecting the body and the breath.
That's all we're going to do today.
Noticing the face around the eyes,
Cheeks,
The jaw.
Can you feel your body breathe and can you send that breath to soften the face?
Feeling the neck and the shoulders,
Allow those shoulders to drop away from the ears back and down.
Softening that whole midsection from your chest through your belly,
All the way to the pelvic bone,
The hips,
Breathing into the front of the body.
And then becoming aware of the back of the body from the shoulders through the rib cage down into the lower back where your sits bones meets the ground.
And just take a few breaths here.
Can you let go of anything you're holding onto in the back of the body?
Can you allow that area of the body to soften?
Actually visualizing the breath coming in,
Getting sent to the whole back of the torso and visualize that body,
That back softening,
Melting,
Just finding a sense of ease there.
And then allowing the back to sort of fade from your awareness and bring your attention to the lower half of the body from the hips down through each of the legs,
To the ankles and the feet.
Taking a nice inhale and connecting that breath with the lower half of the body.
So you're breathing right into each of the legs.
Picturing that breath getting sent there down each leg,
Watch it as it travels through each leg to the feet and seeing where you can let go of anything you're still holding onto there.
Are there any muscles that are tense or gripping or clasping?
Breathe into those muscles.
The only muscles you need here are the muscles needed for keeping the posture.
So if you feel that you're grasping onto the seat beneath you,
Take a deep breath.
Send that breath to the nice big thigh muscles,
The glutes,
Hamstrings.
Give them permission to relax.
So we're sitting in our posture.
We're softening the muscles from the head to the toes with each exhale.
And then just allowing what's left here for you to be here without resisting it,
Pushing it away if there's a sense of fatigue or anxiety or sadness.
Just sit with it.
Let it be.
Keep the breath,
Your focal point,
Not resisting or pushing anything away from the body or the mind.
And coming back to a nice big inhale,
Feeling your body nice and soft,
Nice and relaxed as you go about the rest of your day.
Know that anytime you're feeling a sense of overwhelm with the emotions or with the physical body,
Take note of the breath and with each exhale,
See if you can release any tension that you're still holding onto in the body.
I hope you have a wonderful rest of your day and I look forward to seeing you back here soon.
Go ahead when you're ready to open the eyes and reenter your day.
