Hi,
My name is Amber and I'm so glad that you're here.
If you've chosen this meditation,
That probably means that you've spent a little more time than you'd like engaging with a screen and you're looking to feel more grounded and balanced.
Let's start the practice in the usual way by coming to an upright seated position.
Perhaps you have your legs crossed if that's comfortable or if you're in a chair place your feet flat on the floor.
Let your spine be tall and straight with your neck and head aligned over your hips and if that's not possible for you let there be the sensation of length.
You can keep the eyes open or close them to give them a rest.
And beginning now with some mindful movement,
Hang the arms straight down by your sides and on your next inhale bring your arms out to the sides and as high as the breath takes you.
With awareness reach your arms up overhead and give your spine a big stretch.
And on your next exhale slowly lower the arms down bringing them back down by your sides.
Inhaling again raise your arms slowly and deliberately up overhead and exhale lower the arms.
One more time coordinating your breath with your movement bring the arms up and exhale bringing the arms back by your sides.
And with awareness pausing here in a seated mountain pose.
Feel into the body and notice that it might feel a little bit different than when you first started.
Next inhale and raise the arms up by your ears again and this time clasp your left hand around your right wrist leaning over to the left side giving the right side of the body a nice gorgeous stretch all the way down from your arm to your shoulder and down to your right hip only going as far as is safe and comfortable for your body today.
Return to the center and switch sides now clasping the left wrist with your right hand and lean over to the right side giving the left side of the body a beautiful stretch.
And whenever you're ready release both arms back down to your sides and pause in the seated mountain pose.
Notice how your body feels now.
Now let's give some love to the neck gently and slowly tilt your head to the left side bringing your left ear closer to the left shoulder.
Feel the sensation that brings to the right side of your neck you might place your left hand on the top of the head lightly assisting with the stretch.
Moving to the right side now bring your head back through center and tilt your head to the right dropping the right ear a little bit closer to the right shoulder.
Now starting by dropping your chin down and your head towards the front of the body roll the neck in a gentle counterclockwise direction.
Move mindfully and never go beyond your body's limitations.
You might also like to add in the wrists here rotating them one way and switch rolling the head neck and wrists in the opposite direction.
And now the last bit of mindful movement in this practice is to roll the shoulders a few times.
Bring them up so that they come close to your ears and then roll your shoulders backwards drop them down and roll them forward again.
And just do this a couple more times.
Switching directions now roll the shoulders forward down and back.
And lastly go in the opposite direction again opening up the chest and feel free here to take any last stretches or movements that your body may be asking for here.
All right coming back to stillness place your hands by your sides or in your lap.
Close or lower the eyes and sense into the body.
Take note of any sensations of tightness or openness that may be present.
As we sit in stillness I invite you to become aware of how the mind feels and what thoughts might be present.
If you've had a little too much screen time the mind might feel jittery,
Impatient,
And tired.
Some people call it cyber sickness or tech fatigue.
It's okay to sit with this feeling without trying to fix it.
We're meaningfully changing the situation just by noticing what's here.
If you're having difficulty sitting with any feelings you may be having come back to your breathing.
Take some slow inhales and slow exhales.
And now slowly come back to the body.
Wiggle your fingers and your toes.
Open your eyes when you're ready.
Give yourself a hug.
Thank you for showing up for yourself today and I'll see you again next time.
