I recommend that you do not lie down for this meditation,
But rather sit in a chair that allows you to sit upright with both feet planted on the floor or simply stand.
Be aware that sometimes this kind of relaxed breathing and gentle focus on the body can bring up emotions.
I encourage you to allow yourself to feel them and to keep breathing.
This will help them to move through the body and be released.
If you try to suppress emotions that want to be expressed,
You will end up constricting something in your body to some degree.
First thing,
Find your breath.
Your breath brings you into your body.
Your breath powers your voice.
Your breath balances your nervous system,
Lowers your heart rate,
And grounds you.
Your breath is always there for you,
Strong and steady.
Find your strong,
Steady breath.
Allow it to move in and out of your body and bring your awareness into how it feels.
Notice if you feel an urge to try to breathe well or to take in a lot of air.
This isn't necessary.
Simply allowing the breath to flow in and out of your body is all you need to do.
Notice if your shoulders lift or if your torso reaches up when you inhale.
If that happens,
Simply let your shoulders drop back down and remind yourself that you don't need to lift up to take a good breath.
You do not have to work hard to breathe well.
Second thing,
Be in your body.
I am now going to bring your awareness to different parts of your body and you may become very relaxed and even feel sleepy.
That's okay.
We can relax to be passive and we can relax to be active.
Relaxing to do something active like singing can take some practice,
But you will get very good at it.
Feel free to add any gentle movements that help you release tension and help you feel free in your body.
Allow your breath to bring your awareness back into your body anytime you feel it wander.
Bring your awareness to your rib cage.
Does it expand easily and gently with the inhalation?
See if you can sense the muscles between your ribs.
Notice how they help your ribs to separate and lift with the inhalation and how other muscles bring the ribs back in with the exhalation.
Allow yourself to feel the gentle movement of your rib cage as you breathe into the front,
Sides and back of your body.
Bring your awareness to your abdomen.
Notice how your belly is able to release and expand as you breathe in.
Notice if you feel any tension or holding in your belly and see if you can allow it to soften as you inhale.
Bring your awareness to your back.
Upper back.
Middle back.
Lower back.
Try to sense the bones of your vertebra as you focus your attention on your spine.
If you are sitting,
Feel your sit bones at the base of your spine.
Bring your awareness to your shoulders.
Notice if you feel any tightness or tension in your shoulders and if you do,
Imagine that the tension rolls off of them when you exhale.
Allow your awareness to expand to include your whole torso,
Moving ever so gently with your breath.
Now bring your awareness to your neck and gently shake your head side to side.
See how gently you can nod your head and feel the subtle movements of the muscles of your neck.
Allow your awareness to move to your throat and let yourself focus for a moment on the movement of air through your throat.
See if you can allow your throat to relax as you breathe in.
See if you can feel your larynx drop a little bit.
It's okay if you start yawning.
Now move your awareness to your jaw and create some space between your molars.
Notice what happens to your jaw when you do this and notice what happens to your throat.
Make even more space between your teeth and notice the difference.
Continue to let your breath move easily in and out of your body.
Bring your awareness to your tongue and notice its placement in your mouth.
Allow the tip of your tongue to rest behind the front teeth and try relaxing your entire tongue.
Stick your tongue all the way out of your mouth,
Stretching it toward your chin.
Bring it back behind your front teeth and notice any difference in how it feels.
Now bring your awareness to the muscles of your face and particularly the muscles around your mouth.
Notice if you are holding any tension there and allow your mouth to soften if so.
Notice if you are holding any tension around the eyes and then notice your forehead.
Let yourself soften.
Let yourself let go.
Breathe in.
Breathe out.
Take a moment to notice how your body feels right now.
Now allow yourself to imagine singing.
Right now in this very relaxed state,
Imagine that you are singing.
Imagine the sound coming out exactly as you would like for it to come out.
Hear it free,
Strong,
Expressive,
Effortless,
Dynamic,
Whatever you want.
In your mind's eye,
Feel how easily you can sing in this very relaxed body.
When you are ready,
Allow your eyes to open and bring your awareness back into the physical space around you.
If you were sitting for the meditation,
Slowly stand and stay connected to your breath and your body as you begin to sing.
Breathe in.
Breathe out.
Breathe out.
Breathe in.
