Welcome to your meditation practice for athletic recovery.
The object of meditation for this practice will be various body parts.
And as we direct our focus throughout the body,
We establish a greater relationship between the brain and the muscles and the tissues.
And we do so in a relaxed posture,
Which facilitates recovery and integration of the work that you've already done.
This practice is done in a lying down posture on a comfortable surface.
Some prefer to have a blanket over their body for warmth.
You can have a narrow pillow under your head,
Or rest the back of the head on a flat,
Comfortable surface.
Bringing the arms and legs out from the midline of the body,
Opening up the shoulders and the hips.
And then taking a couple of breaths as you transition from what you were just doing into your practice.
And then we're going to take two inhales through the nose,
Followed by an exhale through the mouth.
Again,
Inhale through the nose,
Inhale through the nose,
Exhale through the mouth.
And one more time,
Inhale,
Inhale,
Exhale.
Closing your eyes and bringing your concentration to the brain in the middle of the head.
And then to the top of the brain and the back of the brain.
Base of the brain and front of the brain.
Deep within the brain.
Expanding out to the top of the head and the back of the head.
Forehead and temples.
Eyebrows and eyes.
Cheeks and ears.
Jaw,
Chin,
Lips,
Nose,
Whole head.
Flowing down to the neck,
Deep into the neck.
Left side of the neck,
Right side of the neck.
Throat,
Back of the neck.
Flowing into the collarbones and the chest and the shoulders and the upper back.
Flowing down to the ribcage.
Flowing down into the abdomen and the mid-back and the lower back.
Into the hips,
Into the glutes.
Awareness going into the quads and the hamstrings and the knees and the back of the knees.
Shins.
Flowing down the calves into the ankles and the feet.
Bottom of the feet.
Into the toes.
And then flowing up through the feet,
Through the calves and the shin and the knees.
Blood flowing through the hamstrings and the quads.
Hips.
Lower back.
Abdomen.
Center of the trunk.
Center of the core.
Ribs.
Upper back.
Chest.
Shoulders.
Blood flowing to the biceps and the triceps and the elbows.
Forearms.
Palms of the hands.
Finger.
Whole hands.
Wrists.
Forearms.
Elbows.
Triceps.
Biceps.
Shoulders.
Chest.
Upper back.
Mid-back.
Lower back.
Glutes.
Back of the legs.
Front of the body.
Neck.
Head.
Whole body.
Shoulders opening.
Hips opening.
The communication highways between the brain and the muscles fully open.
Oxygen flowing to the tissues.
Take a couple of breaths as you transition out of your practice,
Slowly opening the eyes.
Good work today.
