Hello and welcome to this meditation with me.
My name is Mary.
We'll come to lie down.
So come to lay down on a mat,
On a carpet,
On a blanket and let your legs
come out nice and long.
Let your feet splay out and your arms coming out to
the side with your palms facing up.
Feel your body being fully supported by the ground,
By the earth here and let
your body relax as much as you can.
Let it relax down,
No clenching or forcing
any of your muscles.
You're being fully supported here.
Take a deep breath in
through the nose and let your breath go out your mouth.
Really let this one go.
Lengthen the spine,
Maybe tucking your tailbone under and reaching the crown of
your head up to lengthen the spine,
Lengthen the neck and let your entire
body be heavy.
Move your awareness around your body like a spark or a white light,
Not clenching or holding on to these areas,
Simply scanning over them as we
go.
So feeling your head,
Your forehead,
Your temples,
Your eyes,
Nose,
Mouth,
Chin,
Your upper torso,
Your hips,
Your legs and your feet.
Letting them fully relax even
deeper,
Soften and set an intention here to be with what is,
To be okay with what
is.
Taking in those words,
Letting your feelings come up but letting them go
just as quickly as they came.
Again,
Not holding on to any judgment or any
negative feelings here.
So to be with what is.
Bring your awareness back to
your entire body,
Again at the crown of your head,
So the very tippy top of your
scalp.
Bringing the awareness like a spark to the top of your head,
Your forehead,
Space in between your eyebrows or your third eye here,
Your temples,
Your ears,
Your jaw,
Your chin,
Your mouth,
Your tongue,
The sides of your neck,
Your collarbones,
Your shoulders,
The tops of your arms,
Your elbows,
Your forearms,
Wrists,
Your pinkies,
Your ring fingers,
Middle fingers,
Pointer fingers and thumbs.
Moving the awareness back
up your arms into your back and your spinal space,
So your shoulder blades and your upper back,
Your heart space or your ribs,
Moving down your torso and your vital organs,
Giving them a quick thanks for doing all that they do.
Your belly button,
Your hips,
Pausing here at your hips,
Noticing how they feel.
Your sacrum,
Your upper legs,
Your knees,
Your lower legs,
Your ankles,
Tops of your feet,
The bottoms of your feet,
Your pinky toe,
Your pinky toe,
Second toe,
Third toe,
Fourth toe,
And your big toe.
Letting that spark or that white light take over your entire body as you take a deep breath in
and as you exhale,
Settle and let all of that go.
Notice how you feel,
Even taking this quick body scan.
How do you feel now versus when you first lay down on the mat?
Bring this feeling and this intention with you throughout the rest of the day.
You can take your time coming out.
I will leave you here.
Have a wonderful day.
Namaste.
