Thank you for joining me.
Today's meditation will focus on stress relief,
Breath work,
And the body scan.
Find yourself in a comfortable position of choice.
If you can,
Let in and ground yourself with the earth.
Taking a deep breath in,
Drawing your shoulders up to your ears.
And drop them.
Letting all of your tension leave in a sense of absolute surrender.
Use this moment to disconnect from the day.
Allowing yourself to feel more connected to you.
To your true self.
Now gently close your eyes.
Take a long,
Deep breath in through your nose.
And exhale out of your mouth.
At this moment allow yourself to let go completely.
Releasing all of your worries,
Your stress,
And your tension.
The past is gone and the future is still to come.
All you need to do right now is focus on the present moment.
Relax and feel the body as a whole.
Notice the movement that produces with your breath.
Focus on your breathing.
Take a long,
Deep breath in.
And slowly exhale.
Focus on the movement of your abdomen.
Feel your belly fill up like a balloon with each inhale.
And slowly letting the air out with each exhale.
What are you feeling?
Is there any tension?
And if so,
With each exhale allow it to let go.
Are you noticing any sensations,
Vibrations,
Tingling,
Or movement of energy?
Before we begin our body scan,
Let's focus back in on our breath.
Allow yourself to take a long,
Slow,
Deep breath in.
And exhale.
Now we will begin our body scan.
Gently flowing through each area of the body and bringing your awareness to any tension or stress that is being stored there.
Allow yourself to reconnect with the body and release your tension with each inhale and exhale.
As I mentioned,
Each part of your body,
Imagine widening the attention to understand the body as a whole.
By breathing in and out,
You can imagine the flow of energy by bringing your awareness to your right foot and then the left foot.
Taking a long,
Slow,
Deep breath in and slowly exhale.
Now bring your attention to your right leg and then moving that energy to the left leg.
Taking that energy back to the right knee.
And now focusing on the left knee.
Stay present in this moment.
Stay present with your breath and feel what the body is saying to you.
Take a nice,
Long,
Slow,
Deep breath in and continue to move your energy with each breath as we walk our way up to our hips.
Now bring your attention and your breath once again to your belly.
Taking a slow,
Deep breath in and exhale.
If you're feeling any tension in your belly,
Continue to do your deep breaths and allow the tension to leave with every exhale.
Continue to breathe deeply.
Imagine your breath flowing like water,
Slowly flowing through each area of the body with ease.
Now moving your breath and your energy up to your right hand.
Gently wiggle your fingers.
Allow that energy to move up to your elbow.
And now your arm.
Taking another long,
Slow,
Deep breath.
Centering your focus on both hands.
Move gently through the fingers again.
Moving up to your elbows.
And now your arms.
Take a deep breath in and exhale.
Feel the support of your shoulders.
Take inventory here.
How does it feel?
Is it tight?
Heavy?
Soar?
Bring your breath and your awareness to your shoulders.
And with each breath,
Slowly release any tension that you're holding in your shoulders.
We're going to hang out here for eight long,
Deep breaths.
Inhale.
Exhale.
Exhale.
Moving up to the neck slowly glide the neck to the right and feel a small,
Subtle stretch taking a deep breath in here and exhale and now gently glide your neck to the left feeling the stretch and remember continue to breathe and take a slow deep breath now bring your neck back to the center and feel the support of the base of your neck notice any tension in this area and if you do bring that attention back to your breath slowly inhale and exhale any tension that you're feeling as we continue to move our energy and bring awareness to the breath allow that energy to move to your chin your jaw in this moment you can open and close your mouth slightly move your jaw to the left and the right feeling if there's any tension being held there moving your energy to your lips and your cheekbones your eyes and your temples if you feel inclined to take your hands and give yourself a gentle temple massage remember to focus on your breath as you work this area releasing any tension that is being stored there now bringing your hands back down by your back up to your forehead taking a long slow deep breath in and exhale now we moved our energy from our feet to the top of our head and we're going to take a big deep breath in and sending that energy back down to your feet and on your exhale sending it back up shooting out through the top of your head feel your energy vibrate through your body feel any sensations that are being brought to your attention take note here take inventory of where your attention is in what areas that you go welcome they don't know now from the top of your head expand your attention back to the whole body welcoming the body into the field of awareness feel your breath and imagine the energy that expands throughout the body to the smallest tiniest of capillaries breathing in through your nose and exhaling through your mouth with your eyes still closed gently start to move your body gently moving your fingers and your toes bringing your awareness and the circulation back into your body when you feel it's the perfect time slowly open your eyes and notice how you feel there is no more stress you're more conscious you're more relaxed and you are present taking a slow deep breath in bring your palms together to heart center and exhale softly namaste you
