This meditation has a longer lead in time to give those who fidget time to settle in before meditating.
Before you get too settled and if you're able,
Get up and move around for a few moments.
Walk around,
Stretch,
Shake out your arms and legs,
Whatever you need to do to let out some energy.
I'll keep talking while you do that.
Maybe grab a pen and paper in case there's anything that comes up that you'd like to write down.
We have this idea that meditation is practiced solely by very calm and still people,
Those who have no problem sitting in one place,
Barely moving except to breathe.
But most humans aren't like that and many of us need some time to focus and become ourselves.
There's nothing wrong with that,
It's part of being a person.
Fidgeting can be a way to deal with anxiety or is just a habitual pattern of moving,
Particularly when concentrating or expected to be still.
If it is affecting your ability to carry out your daily activities,
It might be worth speaking to your doctor,
But it is most likely entirely harmless.
In fact,
In our sedentary lives,
Leg and foot fidgeting can be helpful when sitting for long periods,
So in this meditation,
As in all my meditations,
You are very welcome to move in whichever way you want.
Okay,
If you're planning to do this meditation seated or lying down,
Now would be a good time to do so.
You don't have to try and sit still,
All I ask is that you tune in to what I'm saying.
Let's gently stretch out our arms either overhead or out in front of you.
Maybe some gentle massage of your forearms and your hands.
Shake your hands out and now gently pull on each finger and give it a little wobble.
Stretch your hands out and look at them,
Fronts and backs,
And give thanks for them.
Now very slowly move your head from side to side,
Gently stretching out your neck.
Please be very careful and just make easy movements,
No wrenching or overstretching.
You might like to gently massage your neck and shoulders here.
Roll your shoulders forwards,
Around and back.
Shrug them up,
Hold and release.
And again,
Shrug,
Hold,
Release.
Once more,
Shrug,
Hold,
Release.
Scrunch up your toes and then relax them.
Scrunch and relax,
Scrunch and relax.
Roll your feet around if your position allows,
Flex and then point them to stretch out your lower legs a little.
If you're comfortable giving your feet a massage,
Feel free to do that.
Become aware of your breath and for a few moments just notice whether it is shallow,
Fast or calm.
Now start to make your breath slower and deeper.
I'm going to be quiet for a minute so we can relax with the music and deepen our breaths.
When you are ready,
Slowly open your eyes and bring your awareness back to the present moment.
Take a deep breath in and exhale slowly,
Feeling refreshed and at ease.
Thank you for spending this time with me.
