Welcome to your body awareness meditation.
The purpose of this meditation is to allow you to focus on individual body parts as I name them and allow your body to become deeply relaxed.
Today's practice will consist of roughly 10 minutes of guided meditation followed by 8 minutes of silence.
And the silence is where all the good stuff happens in the brain.
You'll increase gray matter,
New folds,
And you'll also shrink the area that's responsible for fear and anxiety and grow the area that's responsible for love,
Compassion,
Creativity and focus.
Make yourself as comfortable as you possibly can.
And at any time during this meditation you need to readjust,
Do so.
Because if you don't,
Honestly the only thing you're going to think about is how uncomfortable you are.
Thoughts are going to come into your head.
Your brain's job is to think.
So let the thoughts come and go and just try not to attach to them.
If you're comfortable,
Close your eyes.
And we're going to start with 3 long slow deep breaths.
In through your nose,
Out through your nose and hold the exhale for the count of 3.
So in through your nose,
Out through your nose,
And hold for the count of 3.
In through your nose,
Out through your nose,
And hold for the count of 3.
In through your nose,
Out through your nose,
And hold for the count of 3.
You can let your breathing return to normal.
It may slow down or speed up during this meditation process.
Just let your body do what it needs to do.
It's its way of regulating itself.
So let's start at the top of your head.
Let all of this past weeks anxiety,
Sadness,
Worry,
Regret,
Anger,
Let all of that just leave your head.
And fill the space with love,
Compassion,
Laughter,
Courage.
Let the space between your eyebrows begin to relax.
It's almost as if you can feel them pulling away from each other a little bit.
Notice your cheeks.
Your ears.
Do you notice the coolness of your breath on your top lip as you breathe in and the warmth as you exhale?
Allow your jaw to relax and your tongue falls from the roof of your mouth.
We hold so much stress in our jaw.
Your shoulders move away from your ears.
Your right arm all the way down to your fingertips begins to feel heavy and relaxed.
Your left arm all the way down to your fingertips begins to feel heavy and relaxed.
Your upper,
Middle and lower back.
See if you can notice a little bit of space developing between the vertebrae.
Your heart area.
Can you feel your heartbeat?
Your lung area.
Without changing anything,
Notice where your breath is at.
Is it in your throat?
Your chest?
Or is it going all the way down to your belly?
Allow your stomach to relax.
We suck it in almost all day long.
Just let it be soft.
Allow your hips to relax.
Now visualize your thighs like a great big rubber band and it's pulled as tight as it can possibly get.
And now just let that rubber band go.
Your knees.
Your shins.
Your calves.
Your ankles.
And the tops and bottoms of your feet.
Our feet take so much abuse.
They carry us all day long.
Just let them relax.
We're going to go into our eight minutes of silence.
You can focus on your heartbeat,
Your breath,
Or maybe you want to visualize a great big beautiful ball of energy floating right above your head.
And as it slowly moves down your body,
Allow it to stay wherever it is your body could use a little extra love.
Allow the thoughts that will pop into your head to just simply come and go without attaching yourself to the story.
I'll keep track of the time.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
If you're comfortable,
Bring your hands to heart center.
We honor our thoughts.
Your body is listening to every single thing you say to yourself.
Choose kindness.
We honor our words.
We honor the decorations we send out to the universe.
Choose love over fear.
We honor our heart.
It's an amazing muscle that can be broken with a word and healed with a smile.
You can make eye contact and smile at as many strangers as you can throughout your day.
You may be the only one acknowledging them and sending them a little love.
The light and love in me honors the light and love in all of you.
Namaste.
You can start to bring movement back to your body by wiggling your fingers and toes,
Maybe rolling your neck around.
And when you're ready,
Feel free to open your eyes.
Thank you so much for joining me on this meditation.
I hope you have a beautiful rest of your day.
