This is Michelle and today's meditation is going to focus on melting stress away.
Coming to a comfortable seated position,
Closing your eyes or lowering your gaze,
Start to tune into your breath.
Breathing even inhales and exhales,
Breathing through the nose,
Allowing the body to soften,
Allowing the jaw to relax,
The shoulders to melt away from the ears,
Allowing the chest to expand,
The belly to be soft,
Unless you breathe starting to deepen the breath,
Inhaling through the nose and this time exhaling through the mouth,
Taking four full counts to breathe in and four full counts to breathe out,
Finding your rhythm like an ocean wave.
As you breathe starting to observe the body,
Noticing if there's any tension or tightness,
Not needing to change anything but simply observing,
Allowing the breath to guide you to be your anchor,
Know that if your thoughts wander just bring it back,
Allowing the breath to deepen once more,
Breathing in for two,
Holding for two,
Exhaling for four,
Three,
Two,
One,
Inhaling one,
Two,
Holding one,
Two,
Exhaling for three,
Two,
One.
As you continue to breathe starting to scan the body,
Starting at the feet and observing the big toe,
The baby toe,
The front of the foot,
The sole of the foot,
Observing the feet,
Taking a moment pausing,
Continuing up over the shins,
Around the calves,
Over the knees,
Moving past the quads and the hamstrings,
Up over the sitz bones,
Taking a moment to ground yourself,
Breathing,
Releasing,
Continuing up to the navel,
As you breathe in,
Feeling your belly button pull up and in,
As you exhale,
Feeling it release,
Continuing up towards the ribs,
Inhaling,
Allowing the ribs to go wide,
Exhale,
Feeling them come together,
Allowing yourself to expand with every inhale,
Contract with every exhale,
Continuing up towards the chest,
Feeling it rise,
Feeling it fall,
Staying connected to the breath,
Continuing to the collarbone,
Feeling it spread wide as you breathe,
Allowing the shoulders to relax away from the ears,
Moving down your biceps and triceps,
Over the elbows,
Across the forearms,
To the wrists,
Out past your fingertips,
Taking a moment to just breathe,
Feeling the air enter the body and then leave,
Bringing your awareness to the jawline,
Allowing the teeth to separate and the tongue to hang heavy,
Maybe even gently moving the jaw side to side,
Releasing any tension,
Bringing the awareness to your nose,
As you breathe in,
Feeling cool air,
As you exhale,
Feeling a sense of release,
Taking a moment,
Observing yourself,
Bringing the awareness to the eyes,
Seeing if you see anything beyond the darkness,
Allowing the eyes to relax,
The skin to smooth,
Noticing the forehead,
Relaxing deeper,
Bringing the awareness to the front of the skull and to the back of the skull,
Scanning the body one more time and seeing if you feel lighter,
Continuing to focus on the breath,
Feeling your chest rise with every inhale,
Fall with every exhale,
Allowing yourself to fully release,
To let go of any thoughts that are no longer serving you,
Knowing that you are powerful,
Knowing that you are kind,
Knowing that you are loved,
Knowing that you are enough,
Taking a moment,
Breathing it in,
Exhale,
Letting it go,
Allowing the breath to anchor you,
Gently starting to wiggle your fingers and toes,
Starting to come back into the room,
Back into your body,
Whenever you are ready,
Slowly open your eyes,
Know as you go about the day how powerful and how magnificent you are.
