Welcome to today's meditation.
My name is Kelly and I'll guide as we move through a body scan.
This is a time to really relax and settle in a juicy practice where we can let go of everything.
So make sure to find a place where you feel comfortable lying down on your back.
Let your feet turn out to the sides.
Make space between your legs.
Let your arms be open at your sides,
Maybe with your palms open to the ceiling.
Let your shoulders relax.
Keep your chest open.
And rock your head from side to side,
Letting it settle in at center.
We're going to use Pratyahara to settle in.
Pratyahara is the Sanskrit word to describe the withdrawal of senses.
If you haven't already done so,
You can close your eyes,
Letting go of the visual distractions.
Relaxing the muscles around your eyes.
Feel them sinking into the sockets.
Relax and soften your jaw.
Notice your tongue.
If it's pressed to the roof of your mouth,
Peel it away,
Leaving the tip of your tongue touching the back of your teeth and the rest of the tongue relaxed.
Relax the bridge of your nose,
Keeping the attention there.
Relax your sense of smell.
You can visualize a dark,
Open space at the bridge of your nose,
Sinking from there into your brain.
Notice your ears.
Soften and relax the inner ears.
Feel your cheekbones and imagine them melting back toward your earlobes,
Letting go of tension in the ears.
Notice your skin.
Soften your forehead.
Relax your cheeks.
Visualize a line that runs down the center of your body.
Notice and feel all the energy on the left side of your body and your face.
Relax and let all of the energy slide out to the left,
Like warm wax,
Smooth,
Melting.
Notice all of the energy on the right side of the body and relax and let it slip out to the side.
You are fully supported by the earth.
There is nothing you need to do here.
This is your time to fully relax your body and focus your mind,
Creating a mindful moment.
Start to visualize energy in your toes.
You might even give that energy a color.
See the energy swirling around in your toes.
This energy is a calming and relaxing energy.
Guide the energy through your feet into your heels,
Feeling your feet relax.
Draw the energy into your ankles and up through your calves and your shins.
Let it settle into your knees,
Feeling them relax.
Bring the energy up through your thighs and let it settle into your hips.
As your hips begin to relax more,
You'll notice your feet turn out to the sides.
Feeling the energy in between your hips,
Let it flood through your torso,
Softening your belly,
Filling your chest,
Bringing it all the way up to your shoulders.
Shoulders feeling heavy,
Relaxing and melting back into the support of your mat or the surface beneath you.
Let the energy slide down your arms.
Let it pool into your hands and fill all the way up to the ends of your fingers,
Noticing the natural curve of your fingers when your hands are relaxed.
Draw the energy from your shoulders up through the sides of your neck,
Letting the energy settle into your throat,
Relaxing and releasing any tension.
Draw the energy into your jaw.
Notice your tongue.
Soften your cheeks and your eyes,
Drawing the energy right into the space between your eyebrows,
Softening.
Let the forehead become smooth and relaxed and draw the energy up to the crown of your head,
Your entire body filled with a calming,
Relaxing,
Healing energy.
Notice the feeling of being fully,
Completely relaxed.
Bring your attention to your breathing,
The physical sensation of the chest and the belly rising and falling with each breath,
The feeling of the air traveling in and out through your nose.
Stay with your breath,
Follow it in and out.
When you notice your mind is wandering,
Gently guide it back to the breath.
The breath is always in the present moment,
Ready and waiting to meet you.
Notice the spaciousness you feel around your heart as you inhale and the sense of relaxation on the exhale.
Continue to follow the breath.
I'll watch the time.
Soften your cheeks and your eyes.
Notice the feeling of being fully,
Completely relaxed.
When you notice your mind is wandering,
Gently guide it back to the breath.
The breath is always in the present moment,
Ready and waiting to meet you.
Notice the spaciousness you feel around your heart as you inhale and the sense of relaxation on the exhale.
You can begin to deepen your awareness.
You can begin to deepen your breathing as we reconnect with the senses.
Notice the feeling of your body moving with your breath and the feeling of your clothing touching your skin.
You might wiggle your fingers and your toes to bring sensation back through your body.
Noticing the sounds around you,
Both near and far away.
Noticing any scent on the air as you breathe in and out.
Observing any taste in your mouth.
You might keep your eyes closed and still notice the shapes,
The colors,
The shadows moving across your eyelids.
When you feel ready,
You can open your eyes,
Letting the light you carry within you shine into the world.
Namaste.
