Perhaps you're running late for an important meeting and still sitting in bumper-to-bumper traffic.
Maybe you're glued to your computer screen,
Frantically trying to meet a last-minute deadline.
You may even be tossing and turning,
Lying awake as night turns to day.
It's during these times when your hypothalamus sends signals for your stress hormones,
Adrenaline and cortisol,
To kick in,
Triggering your body's fight-or-flight response.
Your heart is pounding,
Your breath quickens,
And your muscles prepare for battle.
Defense is up.
This response was designed to protect your body when in danger.
But if your stress response keeps firing day after day,
It can take a toll on your wellbeing and possibly lead to irritability,
Headaches,
Insomnia,
Anxiety and depression.
This meditation will focus on alleviating stress and easing anxiety.
Feel free to sit or lie down for this session.
If you're sitting in a chair,
Try to keep both feet flat on the ground.
And if you're seated on a cushion,
Find a nice,
Comfortable position.
Rest your hands on your thighs,
Palms facing up or down,
Depending on what feels right.
Relax your shoulders as you imagine a golden thread gently tugging at the crown of your head,
Lengthening your spine.
If you choose to lie down,
Lie flat on your back.
Keep your legs shoulder-width apart and let your feet and knees relax completely,
Toes dropping outwards,
Arms resting by your sides.
Start by bringing your attention to your breath.
Take a slow,
Deep breath in through your nose and release it just as slowly out through your nose.
As you exhale,
Gently close your eyes or hold a soft gaze in front of you.
It is said nasal breathing provides up to 20% more oxygen in your bloodstream and can stimulate the vagus nerve,
Helping you feel more calm and relaxed.
In this meditation,
We will be practicing non-judgmental awareness,
Witnessing any sensations and emotions that may or may not be present and releasing any tension with your breath.
Be curious about what is arising from moment to moment.
If your mind is wandering,
Allow it to wander,
But gently guide your attention back to your breath.
Place your right hand on your chest,
Your heart center,
And your left hand on your belly.
By doing this,
It becomes easier to follow the path your breath takes.
Witness your chest rising and your belly expanding with each inhale and contracting as you exhale.
Observe the path your breath takes as it travels into your sinuses,
To the back of your throat,
Your chest,
And back down to your belly.
Continue to feel the air flowing in and out of you.
Your breath can anchor you in this present moment and may even take you places near and far.
If you listen closely,
You may be reminded of the rhythmic sound of ocean waves.
Allow the rhythm of your breath to drift and sink with the tide coming in and out.
Perhaps it may take you back to a time when you felt the warmth of the sun and the silky sand between your toes.
You may even be able to sense your feet sinking deeper into the surface with every step.
And if not,
That's okay.
Ask yourself,
When was the last time you set foot on a beach?
What makes your heart smile?
Once again,
Take a deep,
Nourishing breath in.
Pause for a moment and release with a slow,
Cleansing breath out.
Continue to breathe in and out.
Let that go by fully emptying your lungs all the way out.
Bring your breath back to a natural rhythm.
Just relax.
Let's release any tension stored in your body.
Tune in to your body for any areas of tension and tightness.
Focus on one specific area.
Breathe in deeply and soften that area as you breathe out.
Continue down the body,
Expelling any tension with your breath.
We're now going to be doing a body scan combined with gratitude to elevate your state and continue to let go of any discomfort.
And as we move through this,
Invite a sense of gratitude for the significant role that each of these body parts has played in your life.
Begin by bringing your attention to the crown of your head.
Then gently raise your eyebrows.
Notice the skin that makes up your scalp and how it encases your skull.
Express gratitude for your brain,
For allowing you to make and store new memories and ideas,
To pave new neural pathways for new perspectives,
Continuous learning and growth.
Notice your ears.
Ears are said to be uniquely shaped,
Just like fingerprints.
Of the 206 bones in the human body,
The six smallest are in your ears.
Three in the left and three in the right.
From natural sounds to music that moves us to tears,
Sound can set the stage in our lives.
Become aware of the sounds you're hearing now in the distance or up close.
How about the stark contrast of silence or that natural pause at the top of your breath?
Notice how time can stand still when you take a moment to pause.
From moving from your left to your right ear,
Thank both of your ears for helping you experience the world around you in every possible direction at any given time.
Now direct your attention to your forehead and eyebrows.
Become aware of your eyes and your eye sockets.
How about the space between your brows?
Your third eye?
Give thanks for the gift of sight and intuition,
The ability to see and appreciate beauty all around you and within you.
Moving down,
Direct your attention to your nose and your nostrils.
Express gratitude for the ability to filter your breath and for your sense of smell from taking in the fragrant scent of a flower or a freshly baked pie.
Notice your mouth.
Try pressing your lips together.
Express appreciation for the ability to kiss.
Acknowledge this with a gentle,
Sweet smile.
Unclench or loosen your jaw.
Maybe even run your tongue against the back of your teeth.
Notice how this feels.
Give thanks for the ability to chew and taste.
Slowly move your awareness down to your chin and into your neck.
Notice the muscles that hold your neck upright.
These are the muscles that allow you to gaze up at a breathtaking sunset or peer down as you witness a ladybug fluttering its ruby red wings as it lands on your shoe.
Notice any tension you may or may not be holding onto at the nape of your neck.
Rest your awareness here.
Breathing in and breathing out.
Now direct your attention inwards into your throat.
Notice any sensations that may or may not be arising as you are breathing deeply.
On your next outbreath,
Perhaps be grateful for the ability to speak your truth,
Recognizing how liberating that feels.
Moving down,
Feel your shoulders.
Starting with the left shoulder,
Then your right shoulder.
Express gratitude for this support,
Especially when it feels like you're carrying the weight of the world.
Now focus on your biceps and triceps.
Feel into your left elbow,
Down your forearm,
Then your right elbow and forearm.
Notice each wrist and the role that they play.
Rest your awareness on the back of your hands.
And then each palm.
First your left,
Then your right.
Notice any sensations you feel.
You may want to wiggle your fingers,
Tap them together,
And trace the outline of one hand with a fingertip if it's available to you.
Let's be thankful for the gift of touch and the ability to embrace loved ones.
As an extension of expression and creation,
Your hands allow you to sculpt and shape your physical world.
Move your awareness back up through your arms and into your chest.
Feel the rise and fall of your ribcage as you fill your lungs and give gratitude for the gift of breath.
We breathe in and out about 22,
000 times a day.
Our lungs fuel us with oxygen,
Which flows into our bloodstream where it's carried off to tissues and organs.
Sense your heart at the center of your chest,
The space around your heart,
And the space within.
With an energy field 60 times greater in amplitude than brainwaves,
The heart's magnetic field can be measured several feet away from the body.
Perhaps the greatest measure of our time here.
Take this moment to give thanks for your precious beating heart.
Thank it for oxygenating your body,
Circulating life-giving blood,
And for allowing you to give and receive love authentically.
Moving down,
Feel into your stomach and your abdomen.
Redigestive organs such as your liver,
Pancreas,
And kidneys reside.
Acknowledger intestines,
Both large and small.
It is said the combined length of the small and large intestines is at least 15 feet in length.
Oftentimes we are hard on our bellies,
Either judging its size or not consuming what's best for our health.
Let's be grateful for the gift of digestion,
For extracting what matters for your survival,
And releasing any waste.
Now move your awareness down into your pelvis,
Sensing your reproductive organs.
Express gratitude for the ability to excrete toxins,
Yet also experience pleasure and creation.
Expand your awareness out to your hips,
Which act as a protective frame.
I acknowledge how we can playfully twist and twirl as a form of expression.
Now move your awareness to your backside.
Thank it for giving you a comfortable padded seat.
Bring your awareness down each thigh.
First your left,
Then your right.
Acknowledge the importance of your knees.
Focus on your left,
Then your right knee.
Move into your shins and calves,
Your ankles,
Resting at the soles of your feet.
Notice the weight of your left foot resting on the ground,
And then your right foot.
Give thanks for the gift of movement.
From walking to dancing,
Hiking to biking,
And swimming to skating,
Our legs help us get around and explore new places.
Expand your awareness out to the rest of your body,
Expressing gratitude for any place we may have missed and that deserves recognition.
Take a full deep breath in and let that go.
When you're ready,
Gently open your eyes.
Take a look around.
Take in your surroundings.
The layers of colors.
Maybe noticing any shapes and textures.
What do you hear and feel in this moment?
Vincent van Gogh once said,
Great things are done by a series of small things brought together.
Awaken to a deeper appreciation and trust for yourself.
Each part of your body plays a vital role,
Making up a greater whole in our connected world.
This is Su Li.
Thank you for joining me on this journey of gratitude for our physical form.
Namaste.
