Hello my friend.
Welcome to this meditation.
My name is Miles.
Thank you for joining me here today.
May this quick practice bring you peace,
Joy,
And relaxation.
Let's start by exhaling all the way through our mouths.
Holding empty.
Flaring the nostrils.
Breathing into the belly.
Then the chest.
Pausing at the top.
Relax the shoulders.
Relax the face and the jaw.
And release out the mouth.
All the way out.
Empty the lungs.
Pull the belly into the spine.
Pause at the bottom.
Flare the nostrils.
Breathing in through the nose to the belly.
Chest.
Head.
Hold the breath.
Relax the shoulders.
Squeeze the air to the top of the head.
And release.
All the way out.
Empty the lungs.
Hold at the bottom.
Flare the nostrils.
Breathe into the belly.
Into the chest.
Into the head.
Squeeze.
Raise the pelvic floor.
Keep holding the breath but relax the body.
Relax the shoulders.
Relax your face.
Relax your jaw,
Your forehead,
Your hands,
Your legs,
Your hips.
And full release.
Close the mouth.
Allow the breath to return to normal in and out of the nose.
Sit up straight.
Chin slightly tilted down.
Allowing the top of the head to raise another inch towards the ceiling.
Becoming hyper-conscious of the sensations of the body.
Any tingling.
Tightness.
Awareness of the cheeks.
The jaw.
Your forehead.
Your scalp.
What are the sensations coming from the top of the head?
Sensations coming from the nose.
Without opening your eyes,
How do you know that you have a nose and two nostrils?
Awareness of the hands and the fingers.
Which finger do you feel the most?
Can you feel your fingernails in the beds?
Your palms,
Do they feel warm?
Clammy?
Can you tune into your toes?
Your right big toe.
Your left pinky toe.
The soles of your feet.
Any sensations that come up and what it feels like to have this beautiful,
Strong,
Healthy body of yours.
Cultivating an almost overwhelming sense of gratitude for this magnificent tool that you possess.
Deepening the breath down.
With every inhale,
Bringing energy in the top of the head.
Filling up every cell of the body.
And with every exhale,
Releasing out the base of the spine anything that's no longer benefiting you.
Inhaling energy,
Light,
The top of the head.
Releasing weight,
Smoke,
Heaviness.
Out the base of the spine.
There's nowhere to go.
There's nothing to do.
Just to be right here and allow your body to heal.
Allow your body to charge,
Re-energize,
And rejuvenate.
Allow the weight to drop off of your shoulders.
Allow the clouds to be lifted.
Today is your day.
Smile.
Be grateful.
The best is yet to come.
Stay here for as long as you'd like.
When you open your eyes,
The rest of your life awaits you.
