Go ahead and find a comfortable meditation posture,
Whether that be on a chair,
A cushion,
Or standing or laying down.
If you're on a chair or on a cushion,
Go ahead and feel your hands resting gently on your thighs or in between your legs.
Feel the connection of your sit bones on the chair or on the cushion.
Begin to find a lift in the upper chest.
Begin to lift in the upper jaw to lengthen the neck.
And relax the shoulder blades down.
Soften the gaze.
Begin to bring the awareness inside.
Take a few intentional breaths.
Take a deep inhale.
Fill up the belly,
The ribs,
The chest.
Open your mouth.
Let it out.
One more inhale.
Fill up the belly,
The ribs,
The chest.
Open mouth.
Let it out.
Allow yourself to find your natural rhythm of breath.
Focusing on the sensation of the breath as it moves into the nose and as it follows right back out.
Going to move through a body scan.
It's releasing any of the tension that we may be having,
Releasing any of the mental tension that we might have.
Our body is a symbol for our emotional state sometimes and by releasing and relaxing our body we find that we can relax in a sense our lives.
We can create a little more space between the way that we react to things.
We can find a little more peace in our days.
So with that natural rhythm of breath begin to feel or notice the top of your head.
I'd like you to breathe in a cooling energy.
Maybe you just see this as cool air.
Maybe you see it as a cool blue light moving in through your nose and up towards the crown of your head.
And on your exhale I'd like you to release any tension that may be in your head.
So we inhale,
We breathe in healing energy.
And exhale we release any negativity,
Any tension or maybe an emotional tension you just want to relax into.
Moving down now to our forehead and our face and our ears.
Breathing in a cool light and exhale releasing,
Softening the face again.
Not holding onto anything.
Oftentimes our face can get all scrunched up and we don't even realize it.
Breathing now to the back of your neck and your shoulder.
Breathing in a healing energy.
And on your exhale releasing anything that might be holding,
Relaxing down.
So as you move down through your body the intention is to feel a little expansive on each inhale as that energy is moving in.
And then on each exhale we find a deeper sense of rootedness,
Of presence.
So bring the awareness to both arms.
So your biceps,
Your forearms,
Breathing in and relaxing out.
Bring your mind to your hands.
Maybe you even feel each fingertip resting.
And inhale,
Exhale and relax each finger.
Moving back up through your arms to your chest.
Exhale finding that expansion.
Exhale releasing all of the tension.
Moving down into your solar plexus.
I'm going to allow you just a moment to find this rhythm without me having to say the inhale and the exhale.
And if you are to lose yourself in a thought,
If one comes up with what you have to do a little later today or maybe you're questioning if you're doing this right,
Just come back to that inhale and exhale.
Knowing that you are work,
Your intention is what matters.
Moving from the solar plexus to the abdomen.
Moving from the abdomen to the sit bones on the chair.
And if any of your body parts bring up other kinds of emotions,
Understand that that's completely normal.
A lot of times we have certain ideas of different parts of our body or meanings.
This exercise is also a practice to release that,
To relax into that.
Just focus on the enjoyment,
Just the beingness of all of our body.
Moving now down into your thighs,
Knees.
Down into your calves.
And now exhale.
And finally your feet and your toes.
And once you've done your entire body,
Just take one final intentional breath,
Breathing in that cool healing energy into the whole body.
And again relaxing down into your chair.
And now maybe to find a little movement in your shoulders.
You find a little movement in your hands.
Do a little stretch,
Roll out your wrists.
And when you feel ready,
Gently open your eyes and come back to your room.
