Welcome to Guided Meditations with Kevin Karas and Seer Music.
Music Music During today's guided meditation,
We'll be engaging in a guided body scan technique to enter the deepest states of relaxation.
Music So let's begin by grabbing anything that we need to be comfortable,
Just laying on our backs.
You may choose to grab a blanket or your favorite bellow.
And just finding a spot now where you can be settled on your back.
Legs out to the sides.
Arms comfortably open.
Now that you've found a physically comfortable position,
Just allow yourself to remain absolutely still.
Music As we enter the stillness,
If you discover that you need to make any adjustments,
Don't be afraid.
Just make those physical moves and allow yourself to come back to stillness.
Music Music And in this stillness,
We'll begin to focus our attention on the feeling of breathing.
Let go of the need to control.
Just simply allow your breath to breathe.
Finding the natural rise and fall.
Music As you find this natural rise and fall,
Begin to focus your attention on the feeling of the breath in the nose.
Breath traveling in and breath traveling out.
Traveling deeper,
Deeper into feeling the breath in the throat.
Feeling the breath in the throat.
As you travel even deeper into the heart.
And just being with the feelings in your heart.
Music Traveling even deeper now.
Deeper into the abdomen.
Music And as you travel deeper.
Know that it's okay for the mind to wander.
Or just bring your attention back to the breath.
And just starting to focus now on sending our awareness down the body.
Traveling down,
Down the legs.
All the way down to your feet.
Feeling your feet.
Not needing to change them.
Just experiencing your feet as they are.
As you discover this aliveness in your feet.
Just begin to let them go traveling to your ankles.
Feet and ankles are relaxed.
Traveling up to your shins.
Shins are relaxing down the calves.
Calves are relaxed.
All the way up to the quadriceps.
Relaxing down the hamstrings.
All the way up to the pelvis.
Relax down through the glutes.
And just feeling your entire legs.
And just letting them go.
Letting them go.
Letting go as we come into the low back.
Feeling grounded and secure.
And safe.
Safe to let any difficulties go.
And traveling all the way up to the abdomen.
Rediscovering your breath.
Breathing in.
And breathing out.
Letting go of the need to control.
So just breathe in the abdomen.
And all the way up to the chest.
Finding the natural rise and fall of the chest.
And feeling deeply into your head.
Just letting any heaviness go down.
Just traveling down the arms now.
Down the shoulders.
Down the upper arms.
Down the forearms.
Down the hands.
And feeling the aliveness of your fingers.
Feeling this aliveness raising up the arms.
Raising all the way up to the neck.
All the way up to the face.
Relaxed in the mouth and jaw.
Relaxed in the jaw and temples.
All the way up to the forehead.
And as your attention goes up to the center of your forehead.
Just feel your eyes.
Entering deeper into your vision.
Opening to the experience.
And just allowing the journey to take you.
All the way up to the top of the head.
And journeying through the whole body.
Journeying through the whole body.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And just letting the aliveness of your fingers go down.
And bringing it back to activity.
Knowing that what you discovered you can bring to your life.
And that you can use this practice to uplift your life.
So as you come back to the movement in your body.
Just prepare to bring yourself to a beautiful day ahead or restful night's sleep.
And thanks for practicing with us.
