Welcome.
Make yourself comfortable either seated or lying down.
Bring your awareness to the pelvis.
And as you inhale,
Imagine an energy coming up the front of the body from the pelvis to the top of the head.
Breathe out and relax the body deeply.
And as you inhale,
Bring that energy up from the pelvis up the back of the body to the top of the head.
Exhale and release deeply.
Now inhale from the pelvis up the front and back of the body at the same time to the top of the head.
Exhale,
The back of the body releases deeply.
Inhaling up the front and body at the same time from pelvis to top of head.
Exhaling to relax even deeper.
Focus on the sensation of an energy coming up the front and back of the body from pelvis to head on the inhale.
And allow your entire body to relax on the exhale.
Continue this way for a few more moments.
Now shifting your focus to your temples.
And as you inhale,
Feel an energy from your temples,
Breathing it up to the side of the head,
The parietal ridge.
And when you exhale,
Feel that energy go down the back of the ear,
The side of the neck and off the shoulder.
Pause your breath.
Focus on the temple.
Inhale up above the ear.
And now exhale down around the back of the ear,
The side of the neck and off the shoulder.
Pausing as you focus on the temple.
Inhaling up above the ear.
Exhaling down behind the ear,
Off the neck and shoulder.
Continue to feel this pattern going up above the ear,
Down the back of the ear,
Off the neck and shoulder.
Pause your breath.
And now bringing the awareness to the soles of your feet,
The inner edges of your legs.
Over the breastbone,
The armpit,
The inner edge of the arm to the palm.
And as you inhale,
Imagine a line of energy going from the inner edge of your feet,
Up the inner edge of your leg,
Over your belly,
Over your breastbone,
Armpit to palm.
And as you exhale,
Allow that energy to go down the back of the hand,
The shoulders,
The sides of the hips,
The sides of the feet.
Inhaling up the inner edge of the body,
From the inside of the foot,
The inside of the leg,
Over the belly,
The breast,
The armpit to palm.
Exhale down the back of the hand,
The back of the shoulders,
The sides of the waist to the sides of the feet.
Continue this pattern up the inner edge of the legs,
The inner part of the arm to the palm.
Exhaling down the back of the hand,
Back of the arm,
Sides of the body.
Inhale up the inside,
Inner edges of the body.
Exhale down the outside,
Outer edges of the body.
Continue with this pattern.
Breathing up on the inhale and breathing down on the exhale.
Exhale down the back of the arm.
And now with as little effort as possible,
Breathe softly up the front of the body as though you're feathering your body.
And as you exhale,
Breathe down the back of the body,
A smoothing sensation.
With as little effort and as little movement in your belly and in your body as you can,
Breathe in up the front,
Breathe out down the back.
Breathing in and out.
And now begin to just relax,
Let the breath do whatever it needs to do.
Let the breath be soft,
Feel the body totally relaxed.
And now very slowly,
Begin to bring your awareness back to the room.
Begin to wiggle your fingers and toes.
You can circle your ankle and your wrist,
Moving your hands and your feet.
Allow your eyes to open so you're looking down at your chin.
Blink them open a little wider,
Tip of the nose,
And a little wider until your eyes are fully open and you're completely aware of your surroundings.
Thank you for joining me in this meditation for self-care in times of stress.
Have a wonderful day.
Namaste.
