Hello and welcome to this meditation.
I invite you to find a cushion or a yoga block or blanket,
Something that you can sit on so that your hips are higher than your knees.
Once you have this,
Find your comfortable seat and gently close down your eyes.
Your hands can be in your lap or gently resting on your thighs,
Whichever feels comfortable for you today.
Your palms can be face up in a more open and receptive manner or face down if you're feeling like you need to be more grounded today.
We will begin by taking some deep breaths in through the nose,
Filling the belly,
The ribcage,
The chest and exhaling out through the mouth and again continue these deep breaths at your own pace.
Inhaling,
Filling the belly,
The ribs and the chest.
Exhaling to empty the belly,
The ribs and the chest.
Completely letting all of the air out.
Let's do one final breath together.
Inhaling deeply and exhaling.
Let your breath return to its normal rhythm now.
Inhaling and exhaling through the nose as you find yourself here in this moment of now.
We're going to begin by doing a body scan,
Beginning at the top of the head,
Gently letting your awareness drift from the crown to the forehead,
The eyebrow,
Continuing down the head at your own pace.
If you notice any areas of tightness or resistance or if any emotions or thoughts come up,
Simply notice them and keep scanning down the body,
Continuing down through the neck and shoulders,
Into your chest,
Abdomen,
Making your way at your own pace all the way to the bottom of your feet.
Remember to simply notice any areas of tightness,
Resistance,
Emotions or thoughts that arise and let them go as you continue to scan down.
Once you have reached the bottom of your feet,
We will now begin to scan back up the body,
But this time when we notice any areas of tightness,
Resistance or emotions that arise,
We are going to stop and take a moment to breathe into them with each inhale being a white light of healing.
As we inhale,
We send this white healing light to the area of resistance or tightness or emotion,
Wherever we are feeling it in our body,
And as we exhale we feel it release,
Dissipate,
Flow away.
I like to think of it as a dark smoke cloud leaving your body and wafting away.
So we will begin at the bottom of the feet,
Gently scanning up the body and breathing the healing energy into any places of tightness and exhaling audibly,
If that feels good,
Or simply exhaling silently,
Whichever gives you what you require in this moment,
To let it go with a waft of dark smoke.
You can breathe into these specific places as many times as you feel is required and once you have given enough attention to one place,
Simply keep scanning up the body until you find the next place.
You will now be in silence for a few minutes as we each go through this process in our own bodies to release and let go of the tension.
As you reach the top of your head,
You may feel that your posture has changed as your body has become more relaxed,
Letting go of the tension and tightness in the areas that you identified.
Continue to breathe deeply,
Feeling the gratitude that you have taken this time for yourself today to go inward and find relaxation in your body.
When we take a step away from our mind and the thoughts that are constantly running through it,
And take a moment for ourselves,
As we have done just now,
To get into our bodies,
This creates a pattern,
As once you do it and feel the benefits,
You will want to keep coming back and do it again.
I invite you to repeat this meditation whenever you feel cold,
Or if you feel some tension in your body,
Perhaps some tight shoulders or a sore neck,
And take a moment to breathe the healing energy and let go of the tension to find a place of relaxation.
We will take one more inhale together to close out this meditation,
In and out.
When you're ready you can gently flutter the eyes open,
Slowly coming back to the world,
Wiggling your fingers and toes.
Thank you so much for joining me today and I hope you take this relaxation and carry it with you throughout your day.
