Hello,
Beautiful one.
Welcome to this guided meditation to improve relaxation and your mind body connection.
Begin by getting yourself into a comfortable position with your head,
Neck and spine straight or in whatever kind of position allows you to be relaxed,
Yet alert.
And go ahead and softly allow your eyes to close if that feels comfortable for you.
If not,
You can go ahead and soft focus someplace down past your nose and begin by taking a nice full deep breath in and letting it out and taking another full deep breath in and on the exhale,
Just allowing your body to release and then breathing in whatever way feels comfortable to you.
Finding your breath in your body,
Perhaps the rise and the fall of your diaphragm or your lungs as you breathe,
Or maybe the way the air enters and exits your nose.
And as you begin focusing in and bringing attention to your breathing,
You might find that your mind wanders away.
That's okay.
That's what minds do.
Just notice what it was thinking about and then gently,
Without criticism or judgment,
Bring it back to the focus on your breath.
Really paying attention to the rhythm of your breathing now,
Not trying to change it in any way,
Just really noticing what it's like to breathe,
Perhaps feeling the gentle pressure on the inhalation of your back against the chair and the release on the exhalation.
And you might find that you've begun to try to control your breathing and that's normal,
But see if you can just allow your body to breathe easily and normally.
And as you're breathing in this way,
You can allow your body to begin to relax more and more with each exhalation.
On each exhalation,
Allowing your body to release and settle in.
And as you focus on your breathing,
Just noticing how effortless it is to breathe.
And as you continue to breathe comfortably and easily,
Go ahead and allow the awareness of your breath to fade into the background.
As you bring your attention now to the soles of your feet,
Resting both your feet on the floor if they're not already there and feeling and noticing the physical sensations in the soles of your feet.
Do you feel tingling or numbness?
Are your feet cool or warm?
Just noticing,
No judgment,
No criticism,
Just observation.
As you move up to your ankles and your lower legs,
Your calves and your shins,
Coming up into your knees,
The backs of your knees,
The tops of your knees.
And bringing your attention to the long muscles of your thighs,
The tops of your thighs and the backs of your thighs as they rest against whatever you're sitting upon.
And just becoming aware of the physical sensations in your legs.
Are they feeling heavy or twitchy or tingly?
Bringing your attention now to your bottom as it sits in the chair,
Noticing the physical sensations in your hips and your lower back.
These are areas where we can sometimes hold some tension.
Just noticing how that area is feeling for you right now.
Bringing your attention to the front body,
Your low belly,
Your diaphragm,
Your chest,
Your rib cage.
Noticing what's happening in this part of your body.
We have a tendency to engage in some gripping or some clenching or tightening in this area of our body.
And see if as you breathe,
You can just allow your belly to become soft and relaxed.
You're one of those people who can feel your heart beating,
Just noticing that.
Feeling the expansion and contraction of your rib cage as you breathe.
And as you shift your attention to your back body,
Noticing your lower back,
Your middle back,
Your upper back.
Observing the physical sensations that you notice all up and down your spine.
Bringing your attention now to your arms,
Your upper arms,
Your armpits,
Your elbows,
Down into your forearms and your wrists,
The palms of your hands and your fingertips.
Noticing the physical sensations in your fingertips,
Tingling,
Buzzing,
Cool or warm.
Coming up now into your shoulders and your neck,
Another area that we can hold some tension.
Just noticing right now and releasing any tension that you become aware of.
And coming into your throat and your jaw and your mouth,
Perhaps even swallowing gently and allowing your tongue to rest on the floor of your mouth.
Bringing your attention to all the muscles around your lips and your cheek and your nose.
Bringing awareness to your eyes,
Noticing what they're doing behind your closed eyelids and all the muscles around your eyes,
Up into your eyebrows and your forehead.
Our face is another place that we hold tension and sometimes we're not even aware that we're doing so.
Just allowing all of those muscles to smooth and soften.
Coming up to the top of your head and the back of your head and around your ears and then spanning out a little bit and just getting a sense of your body as a whole.
Noticing any areas that might have some tension or tightness or discomfort and just imagining that you can send the warmth of your breath to all those tight,
Tense places.
Smoothing the mouth,
Relaxing and soothing.
And so right here and right now,
Your body can be as relaxed as it wants to be.
In this moment,
There's really nothing to bother you and nothing to disturb you.
And so you can just focus in on any moments of peacefulness and calmness.
By engaging in this exercise,
You're activating the part of your nervous system responsible for the relaxation,
The relaxation response.
Right now,
Your body is in the mode where it can rejuvenate and recharge.
This is the time you can activate the natural healing power of your own body.
Recharging,
Rejuvenating,
Bringing health and wellness to every single cell in your body as you relax easily and comfortably.
When your body slows down,
Your mind slows down,
You're able to settle and center,
Soaking in what it's like to perhaps feel this new found relaxation response.
And perhaps bringing to mind some place that you like to be that's very peaceful and serene and relaxing.
And just allowing your mind now to drift there to this peaceful place of relaxation with nothing to bother you and nothing to disturb you.
And in a moment,
When I ask you to open your eyes,
You'll be feeling refreshed and energized and able to bring this peaceful,
Easy feeling with you into the remainder of your day.
And you can return to this meditation anytime you need to reset or recharge.
And now finding your breath in your body once again,
And taking a nice deep breath in and letting it out,
Wiggling your fingers and your toes,
And perhaps giving a little stretch,
Feeling good to move in your body a little after being still for so long.
And then whenever you're ready,
And with soft eyes,
You can return to the room.
Thank you for joining me today.
I'm Kelly Dennis.
Be well and have a wonderful day.
