Welcome.
This is a meditation for oxygen mask meditation,
Meditation and yoga for parents and caregivers of special needs children.
Take a moment to make sure that your body is comfortable.
You're welcome to sit or lie down for this meditation.
Just ensure that you are comfortable.
And just to clear the energy before you begin today's meditation,
Take a really big inhale in through your nose and hold that breath in for just a moment and then open your throat,
Open your mouth,
Exhale,
Sigh it out.
Feel your whole body relax,
Feel your whole body soften with that exhale and we'll take one more big inhale in through your nose.
Hold it in,
Open your mouth,
Exhale,
Sigh,
Release and then begin to simply breathe in and out through your nose.
Beginning to just arrive to your body to this place,
To your meditation and start to bring your attention,
Your awareness down to your toes.
Simply by noticing the space around your toes feeling maybe socks or bare feet,
The air,
The temperature around the toes and then relax the toes.
Begin to draw your awareness into the soles of the feet,
Perhaps feeling a warmth and energy in the soles of the feet and then allowing the soles of the feet to relax.
Bring your awareness,
Your attention now into the ankles,
Maybe feeling a warming sensation around the ankles,
Just coming into awareness of that parts of your body.
Allow them to relax.
Bring your awareness and your attention into the fronts of the feet.
Feel that awareness gently spreading and dissipating as you completely relax both of your feet.
Bring your awareness into the ankles.
First notice the fronts and the backs and then allow the ankles to relax.
Bringing your attention into the shins,
Maybe once more feeling the energy there at the front of the shins and then drawing your attention to the calf muscles,
Releasing any engagement in the calf muscles and just letting them relax completely and totally.
Bringing your awareness into the fronts of the knees,
Maybe feeling a warmth,
A healing energy there and then allowing that to spread to the backs of the knees,
Letting them completely relax,
Bringing your awareness,
The energy simply into the fronts of the thighs.
Feeling that warmth,
The energy of just noticing the fronts of the thighs and then letting that slowly spread and draw to the backs of the thighs,
Allowing the thigh bones to rest and to anchor heavily into whatever surface you are sitting or lying upon.
Feeling the weight of the thigh bones drawing you down,
Anchoring you,
Letting them just completely relax,
Bringing your awareness into the hips,
The fronts of the hips,
The pelvis and allowing the hips and the pelvis to be heavy,
Releasing any engagement there and just letting everything be heavy and relaxed.
Bringing your awareness into the sitting bones,
Letting your seat completely relax,
Feeling all that engagement just leaving your seat and letting you completely relax into wherever you're sitting or lying.
Bringing your awareness into the lower belly and as you breathe,
Perhaps breathing so deeply that your lower belly expands with the inhale and falls with the exhale.
As the breath falls and comes out,
Bring your awareness to the low back,
The sacrum.
Allow there to be a warmth,
A resting place for the low back.
Bring your attention to the navel,
Perhaps again with each inhale,
Feeling it expand.
With each exhale,
Allowing it to relax with that heaviness,
That letting go sensation,
Drawing that awareness into the middle back.
Allowing your middle back to just relax,
Letting it rest into whatever surface you are currently on.
Bringing energy into the ribs,
Feeling the ribs expand with each breath and contract with each breath.
Feeling the fullness of your breath as it enters the chest and leaves.
The awareness spreading to the upper back.
Again,
Using breath as the awareness tool for the upper back,
Maybe even feeling the shoulders separate with that deeper breath and relax with each exhalation.
Then draw your attention,
Your awareness into the fingertips,
First feeling a warmth,
A healing there in the fingertips and then allowing that to spread into the palms of your hands.
Letting your hands,
Your fingers,
Everything relax.
Keeping that as you notice the wrists,
The fronts of the hands.
Release any tension there,
Allowing everything just to rest.
Bringing your awareness into the fronts of the forearms and the backs of the forearms.
Drawing attention to the fronts and the backs of the elbows,
Relaxing the elbows.
Moving to the upper arm bones,
Just letting the upper arm bones completely go.
Moving into the shoulders,
The collar bone.
Again,
Feeling that spreading,
That healing of the inhale and the exhale.
Feeling your body breathe,
The life force flowing through you.
Bringing your awareness into the throat and just feeling the breath there.
Drawing attention into the jaw,
Allowing your teeth to separate,
The tongue to relax.
Bringing awareness into the area right below the nose.
Feeling the breath as it enters and leaves the nose.
Coming into the cheek bones,
Letting them relax,
The face softening,
Relaxing.
The eyes falling back into the head,
The forehead broadening.
Breath and energy awareness all the way up to the crown of the head.
Perhaps feeling a warmth right at the crown of the head and feeling it spread over the entire body,
Allowing you to relax and drop in.
Allowing yourself to simply sit and breathe and be inside of this body,
Feeling relaxed.
Taking a full inhale in through the nose,
Holding it in for a moment.
Opening the mouth,
A gentle exhale,
A sigh releasing.
Knowing that you can sit here and simply enjoy the breath for as long as you like.
Thank you.
