This meditation is to create more ease in the body.
Find yourself into a comfortable seat or lay down.
And then allow the mind to focus inward on the breath.
Not changing the breath,
But just noticing.
Becoming aware of the breath.
Does it feel strained?
Or is it easy and smooth?
See if you can soften the breath ever so slightly.
And bringing the awareness into your physical body.
Noticing first if there's any tension in your hands or your feet.
And seeing if just by shifting your awareness to these areas you can create more ease and more softening.
Relaxing any tension between the fingertips or the toes.
Bringing the awareness into the arms and the shoulders.
Noticing if there's any holding,
Any stress or unnecessary tension in these areas.
And in noticing them,
Begin to soften.
Feel the tension melt away.
Bringing the awareness now into your chest.
Feeling the space.
The rib cage.
The sternum.
The lungs.
Creating more ease.
Relaxing any tension.
And letting go of any stress that you're holding in these areas.
There is nothing to be afraid of in this moment.
Feeling that you are safe exactly where you are.
And seeing if you can lean into that feeling.
And gently bringing the awareness down to your belly and your low back.
We hold much tension in the front of our bellies.
See if you can just relax and let the belly soften forward and down.
Sometimes it's helpful to visualize.
Visualize a softening in these areas like butter in a hot pan or ice cream melting on a hot summer's day.
Bringing the awareness down to your legs,
Your thighs,
Your knees,
Your shins.
And continuing to spread that ease into these parts of the body.
And if it's simply repeating it in your mind,
Ease.
And then directing it towards a certain body part.
My right thigh.
My left knee.
My right ankle.
Ease.
Allowing your awareness now to travel up to your head and your throat.
The top of your shoulders.
Softening your lips,
Your jaw,
Your cheeks.
Having more ease in your neck and shoulders as they hold up and stabilize your skull.
And then noticing your whole body.
As one.
And letting go of any last bits of tension.
Letting your body know and ultimately your nervous system know that there is nothing to fear.
There is no reason to hold or to be tense.
It is safe to soften.
It is safe to feel at ease.
Bringing the awareness back to your breath.
Take a deeper,
Smoother inhale.
Open your mouth and exhale.
Breathing in full and deep.
And releasing any last bit of tension as you exhale out your mouth.
One more.
Breathe in and breathe out.
May you feel more ease in your body.
Namaste.
