Hello and welcome.
My name is Leah Sugarman and today we're going to go through a slow,
Soft body relaxation meditation.
So begin by coming into a comfortable seated position.
And that can be anything for you.
You can sit cross legged on the floor.
You can sit into a chair or onto a couch.
First and foremost,
Just make sure that you feel comfortable in your position.
When you find this space,
Create length through your back body.
Stretch the crown of your head toward the sky and root your sit bones down into whatever it is that you have contact with,
Whether that's the chair,
The couch,
Or the earth.
Gently release your shoulders down away from your ears and close your eyes.
Relax the muscles of your face.
Let your body become soft and become aware of the rhythm of your breath.
Gently listen to every inhale and every exhale.
Try not to control its rhythm,
But simply become an observer.
Listen to its flow.
Listen to your natural cadence.
And connect with this rhythm.
Let your breath flow freely throughout your whole body.
Visualize yourself sending it to the far corners of your body.
Imagine that you could breathe into your fingers and into your toes.
Once you feel connected to this rhythm,
Keep it steady and consistent.
Let it naturally ebb and flow in and out.
And then bring your awareness to your feet,
The base of your feet,
The soles of your feet.
And systematically take inventory of your whole body,
Scanning from your feet up through your legs to your pelvis,
Up through your abdomen,
Your back,
Your chest,
Shoulders,
Arms,
Hands.
And up your neck,
Into your face,
And through the back of your head.
Pay close attention to every sensation that arises in each part of your body.
Notice any little pockets or corners of excessive tension.
Become hyper aware of all of the sensations within your body.
And once you've scanned the whole body,
Once you have this inventory in your mind,
Go back to the soles of your feet.
And again,
Systematically work your way up the whole body toward the crown of your head.
This time,
In the places where you find tension,
Consciously give yourself permission to release it.
Consciously allow yourself to let go of what you don't need.
You can come back to your breath to help with this,
Visualizing your breath reaching to the far extremities of your body,
Wherever you need extra comfort,
Extra space,
Or extra release.
Continue in your own time,
Moving through your whole body,
Releasing everything that is not serving you.
Continue to allow your breath to flow naturally.
Soften the fluctuations within your mind,
And maintain your awareness on scanning your body and releasing what you don't need.
As you reach the crown of your head,
Pause and breathe into this newfound space,
This newfound sense of complete freedom,
Complete surrender.
Maintain this feeling as you continue on with your day.
Thank you for sharing your practice with me.
Namaste.
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