Welcome.
I'm Rosie Jean and this is a full body relaxation meditation.
This practice may be used as an intentional pause in your day or to help you ease into sleep.
You can choose to be seated or lying down.
Take a few moments here to position your body with care.
If it feels right for you,
Close down your eyes or find a soft gaze.
From a place of listening,
Take any intuitive movements or wriggles to allow your body to settle.
Know that throughout this meditation you're welcome to adjust your position.
Now,
Please bring your attention to your breath.
Without any force,
Start to take deeper,
Longer breaths right down into your belly,
Side body and chest.
Use your in-house to bring in more nourishment and your exhale to soften.
We all breathe at different rates.
Meet a rhythm that feels good for you.
I will now invite you to guide your awareness around your body,
Softening each plane as you go.
We all have a unique relationship with different parts of our body.
Some parts of our body are more sensitive to the air,
Some parts are more sensitive to the air.
We all have a unique relationship with different parts of our body.
Some parts can be more difficult to hear,
While others can be loud and dominating.
If you find it hard to sense or soften certain areas,
Know that that's okay.
This is interesting body knowledge in itself.
Remember that your mind and body are fluid and evolving.
Try to meet yourself as you are here with an openness.
To begin,
Please bring your awareness to your left foot.
Base of the foot,
Arch,
Toes,
Top of the foot,
Left ankle,
Lower leg,
Knee,
Shin,
Knee.
Space behind the knee.
Upper leg.
Left bottom.
Left hip.
Whole left leg releases.
Now move your awareness down to your right foot.
Base of the foot.
Arch.
Toes.
Top of the foot.
Right ankle.
Lower leg.
Knee.
Space behind the knee.
Upper leg.
Right bottom.
Right hip.
Whole right leg releases.
Become aware of your pelvis.
Pelvis sinks.
Lower belly.
Upper belly.
Can you even notice the deeper layers of your abdomen?
Observe any holding in this area.
Allow your belly and your abdomen to soften.
Notice your left waist,
Right waist,
Lower ribs,
Left chest,
Right chest.
Line that divides your left and right chest.
Can you visualize all the muscles throughout your chest melting off the bones?
Now move your awareness to your back body.
Lower back.
Middle back.
Upper back.
Notice your spine all the way from your tailbone up to the base of your head.
Spine smooths.
Can you send nourishing breath up and down your spine?
Left shoulder blade.
Right shoulder blade.
Space between your shoulder blades releases.
Guide your awareness down to your left hand.
All five fingers.
Back of the hand.
Palm of the hand.
Become aware of your palm.
Left wrist.
Lower arm.
Elbow.
Place inside the elbow.
Upper arm.
Under arm.
Left shoulder.
Left collarbone.
Awareness down to your right hand.
All five fingers.
Back of the hand.
Palm of the hand.
Become aware of your palm.
Right wrist.
Lower arm.
Elbow.
Space inside the elbow.
Upper arm.
Under arm.
Right shoulder.
Right collarbone.
Notice the space between your collarbones.
Now both of your arms to release.
Now bring your awareness to your neck.
Left side.
Right side.
Front.
Back.
Can you observe and soften some of the deeper layers in your neck?
Neck becoming more and more gentle.
Awareness to your jaw.
Create a little part at the back of your teeth to let your jaw release.
Notice your chin.
Lips.
Teeth.
Tongue.
Soft.
Can you feel the inside of your mouth?
Left cheek.
Right cheek.
Both cheeks sink.
Nose gentle.
Left eye.
Right eye.
Can you smooth the backs of your eyes?
Left eyebrow.
Right eyebrow.
Space between your eyebrows.
See if you can smooth all of the muscles across your forehead.
Notice your left ear.
Right ear.
Whole hairline.
Get a sense of your brain within your skull.
Let your brain rest as your head softens.
Now become aware of your whole body here.
Wash your awareness throughout the whole left side of your body.
Whole right side.
Lower body.
Upper body.
Front.
Back.
Whole body softens.
Can you hold yourself with a tenderness here?
A tenderness that permeates through your skin,
Muscles and bones.
See and meet whatever is present here on an emotional,
Sensory or textural level.
Rather than judging what is here,
Can you be interested in the unique layers and details of your own internal landscape?
Watching however it may change or evolve.
Can you meet yourself right here as you are?
If it feels comfortable for you,
Place your hands somewhere on your body.
Somewhere you need it most.
Use your hands to gently ground and support,
Softening the areas beneath.
Feel and notice how your breath meets your hands.
Start to deepen and expand your breath.
If you feel ready to transition,
Invite any intuitive movements or stretches.
This meditation is now complete.
In the residue of this practice,
May you be tender with yourself.
