This is a standing meditation.
Bring your feet hip width distance.
Unlock your knees.
Relax your buttocks and your belly.
Gently open your chest with an in-breath and drop your shoulders down with an out-breath.
Let your arms hang on the sides of your body.
Relax your hands,
Your fingers,
Your fingertips.
Bring your awareness to your face and invite all the muscles there to relax.
Let your jaws drop down.
Soften your forehead.
Relax your ears and the back of your head.
Bring your awareness to your feet.
Notice your feet touching the floor,
Your toes,
The balls of your feet,
And your heels.
Imagine roots growing out of your feet into the earth,
Helping you to feel supported.
And then bring your awareness to the top of your head and imagine a piece of rope pulling you up towards the sky,
Supporting you to lengthen yourself.
Take a few deep breaths towards your belly and with every out-breath,
Soften those little parts of your body that you don't need while standing here.
Notice your feet touching the floor.
Relax your jaws.
Notice if there's any tension anywhere in your body that doesn't serve you in this moment.
And invite your body to release this tension.
Keep your face soft.
Notice the breath,
The natural breath.
Notice the balance of your body,
Your body moving around its center,
Very subtle.
Your body is naturally keeping itself balanced and centered.
Notice the breath.
And if it serves you,
Take another deep breath towards your belly.
And with an out-breath,
Release a layer of tension that doesn't serve you.
And when you feel ready,
Gently move a little bit with your fingers.
And then rotate your wrists.
And if you have your eyes closed,
Very gently open your eyes.
And slowly start to bring some movement in your body.
Thank you for joining me in this meditation.
