Let's begin a meditation to help you let go of tension,
Loosen up,
And feel free from the thoughts,
Feelings,
And emotions that may get in your way and no longer serve you at this time.
So get comfortable.
Whatever feels appropriate for you,
Whether you're laying down or seated,
Often being seated works a bit better so you don't fall asleep or drift too far away.
So as you settle into your space,
Close your eyes and let's take a nice gentle deep breath in and let it out.
And another breath in and let it out.
And one more big,
Gradual,
Deep breath in and exhale.
And as you follow this breathing pattern,
With breaths in and out,
Settle into your space.
Be more and more relaxed,
Each breath helping you to bring in new,
Calming energy and releasing that energy that no longer serves you.
Breathing in and out.
And you may feel that you are coming off a day or an experience or maybe even a larger chunk of time that's made you feel tense.
Often there's a tight feeling throughout the body,
Muscles begin to tighten up.
We often don't even realize it,
We are living and functioning in a chronic experience of tension.
We put it aside and we just keep doing what we need to do.
But this tension can wear away at us and really drain us.
So right now we are going to use our breath and our intention to release that tension throughout our body as well as our mind and our spirit.
Starting to inhale and exhale.
And connect in with the bottoms of your feet.
And notice if you're feeling any tension of any kind,
Sensations large or small.
And even if your feet feel okay,
That's perfect.
What we're doing here is we're going to scan up the body very slowly and gradually to unwind and release all of the feelings and all of the tension that stores in ourselves,
Our muscles and joints.
As we scan up through our legs with an awareness of how we feel.
Bringing in an energy of release.
Scanning into our knees and up through our legs.
Into our seat and pelvis.
Coming up to our midsection.
Soothing our stomach and letting go of any uneasiness.
Sometimes the lower back can hold this tension.
Each breath releases this tension as we come back to our breath.
Scanning up,
Continuing through our chest and upper back.
Releasing and relaxing.
Through the shoulders,
Down through the arms,
Your wrists,
Your hands and your fingers.
Releasing more and more of that energy that's been holding you back or weighing you down.
Scanning up to the back of your neck as well as your throat.
Really feeling the release as the energy floats away,
As you loosen up.
Relaxing your jaw as you scan up into your temples and your forehead.
And even through your sinuses,
All of that old energy floating away.
So peaceful.
Your ears,
The top of your forehead.
Feeling so soothed all the way up to the very top of your head.
Your whole body centering into this very relaxed and released state of being.
And as you continue to breathe,
Feeling more grounded and centered,
You are in a process of unwinding.
Maybe you felt like you had been wound up like a towel that was twisted and tightened.
So tight.
All of your energy centers.
But that's in the past now.
You're releasing and loosening that tightness.
Like the image of a towel that you let go and gradually let unwind.
And even shaking it out and releasing the debris,
All the excesses.
So you're floating and fluid with the atmosphere and the gentle breeze that comes through,
Making you feel so relaxed and calm.
You were wound up,
But now you're released.
Feels so good and so calm.
And if anything pops up for you or if your attention is drawn back to sensations of the past,
Even from a few moments ago,
That's okay.
Be aware that you have released and let go of all of that.
You have centered yourself and you have scanned throughout your body with a clear intention and the power of your breath to release all of that tense energy that no longer serves you and who you are right now.
So grounded and so relaxed and breathe.
Does any additional thoughts come up or pop into your mind?
You have the power to release them,
Letting them go,
Releasing all the tension from head to toe,
Free and fluid for each breath brings you deeper into this free feeling,
Releasing all of that tight energy.
You are one with the air and atmosphere around you,
Flowing in the direction you'd like to head.
Nothing holds you down.
Everything inspires you.
All your blocks are released.
All the tension has drifted away.
And you have solidified a very firm foundation in this peaceful fluidity,
Able to go with the flow so far from the tension connected with your breath,
Free and easy.
As you inhale and exhale a whole new you relaxed in this moment right now.
And now that you have found your peaceful center again,
Knowing that the tension is behind you,
Gently begin to wiggle your toes,
Loosen your legs,
Shift in your seat,
Expand your chest and back,
Gently loosen your shoulders,
Move your arms,
Hands and fingers,
Clearing your throat and feeling that calm,
Peaceful state of being within your mind and behind your eyes.
And when you're ready,
Open your eyes and come back to your space.
