Hello my friends.
Many of us have found ourselves living with a persistent state of anxious worry.
I myself come from a lineage of high performing warriors,
And thus I've learned this thought form from some of the best.
I'd like to offer this valuable resource,
A short meditation to begin the unwinding process inside of you.
Let's spend the next 10 minutes together,
And I will guide you through what's called a body scan.
We'll focus our attention throughout your body from head to toe.
As we zero in on each section,
Our task is to effortlessly drop any tension that resides there.
No forcing,
No concentration,
Just be aware,
And if you sense any tightness,
Gently release it.
Begin by getting comfortable,
Either sitting on a chair or lying down.
Make sure your back is straight and your legs and arms are uncrossed.
Start by taking three deep breaths,
Inhaling through your nose,
Out through your mouth.
With each exhale,
Feel your body getting heavier and sinking more comfortably into place.
After your third deep breath,
Let your breathing patterns settle back naturally.
Let's place our attention to the crown,
The very top of your head.
With each out breath,
Release any tension hiding in there.
Even if you're lying flat,
Imagine the tension pouring downward to the direction of your feet going into the ground.
Spend a little bit of time here,
Really sensing what this feels like.
You might start to notice your ears and the muscles around them beginning to follow suit.
Once your ears have released,
Move your attention to your brow and the muscles around your eyes.
Whenever you hear me go quiet,
Just stay focused on that last area.
Once you think you've released enough,
Scan through again and drop one level lower.
Feel your cheeks.
Feel your jaw release.
Let your mouth hang as it needs to.
Feel the space around your teeth,
Around your tongue.
Move this attention to your lips.
Now feel every part of your head.
Stay here for a few breaths.
Make sure every part of it is fully relaxed.
Once you're there,
Feeling low enough,
Drop that relaxation one level lower.
Let's focus on the top of your neck,
Where your head meets your spine.
Ever so slowly,
Move your attention down your neck,
Feeling any muscles in the sides,
In the front,
And the back.
Let them softly melt.
Feel your neck as a whole.
Then feel your head and neck as a whole unit.
Now let them drop one level lower.
Continue down your neck and into your upper torso.
Notice your collarbones.
Release your shoulders.
Move to your upper arms.
Feel the ease continue to drip down.
Feel it through your bicep,
Into your elbows.
Release your forearms down to your wrists.
Let the relaxation flow into your palms and out your thumb and out your fingers.
Feel your arms and hands relax as a whole.
Now let them drop one level lower.
Gently move your attention into your upper chest,
Into your heart.
Notice how your breath is now relaxed,
And listen here for your heartbeat.
Stay here for a minute,
Feel how this sensation emanates from your heart center.
Silently thank that strong body for its dedicated service.
Keep breathing into it.
As you relax through your chest,
Direct this calm feeling down through your back,
Through to your middle torso.
As we go deeper,
Move into your stomach.
Shift your breath a little lower,
Into your tummy.
Feel it rise and fall with each breath.
Take some deep breaths into your belly and out your mouth.
Move your attention from your stomach into your lower back.
Release a little further down and feel where your spine touches your hips.
Do you feel you've released everything in your torso?
Drop that feeling one level lower.
Feel into your hips,
Your buttock.
Feel the connection to your thighs.
Feel the sensation as you sink into the cushion.
Move to the tops of your thigh where it flows and connects into your knee.
Release your knee.
Let that feeling flow into your shins,
Into your calves.
Feel your legs as a whole.
Let that feeling drop one level lower.
Let any last drips of tension release through your ankles,
Then your heels,
Down your arches,
And out your toes.
Imagine those last bits of stress drip out of you and let them absorb into the earth.
You've done it.
Nice job.
Relax here as long as you like.
Come back to this whenever you need to.
