Find a comfortable position,
Either seated or laying down.
I encourage you to do this meditation with your eyes closed in a space that is free of distraction.
And we're gonna start this meditation by taking three nice,
Restorative,
And calming breaths together.
We'll take these breaths,
Inhaling in through the nose,
Down deep into the belly,
And exhaling all of the air out through the mouth.
So when you're ready,
You can exhale all of the air out of your lungs with a breath out,
And then inhale in through your nose.
Exhale through your mouth.
Second,
Inhale in through your nose.
And exhale through your mouth.
You can make a little sigh,
Use that exhale as a mini vacation.
One last inhale.
And let it all go on the exhale.
Now I invite you to bring your attention and your awareness down to your feet.
Continuing to just maintain a nice and soft rhythm with the breath,
Inhaling through the nose for three or maybe four seconds.
Exhaling through the nose or the mouth a little bit longer,
Five,
Six,
Even seven seconds.
And I want you to imagine that awareness or that attention down in your feet.
And you can either begin to notice the sensations,
In your feet,
Maybe the soles of your feet resting on the ground.
If you're lying down,
You may notice the heels supported by the ground beneath you.
And you can also visualize a ball of light right in the core of your body.
Halfway between your front and your back.
Just imagine this ball of light wrapping around your feet and your ankles.
And then with an inhale,
We're gonna move that attention slightly up our body,
Up our calves,
Maybe resting at your knees for a moment.
Taking a nice inhale here and relaxing and softening on the exhale.
You may notice little muscles relaxing and letting go.
And with the next inhale,
You're going to imagine that ball of light,
That attention,
Awareness moving up your quads and your legs and then coming to rest at your hips and your lower back.
Just feel all of those areas softening and relaxing,
Sinking further into whatever is supporting you,
Maybe with a nice long breath out.
And then on the next inhale,
We're gonna move that attention up to your heart and the area of your chest.
You may notice that ball of light expanding and radiating to your shoulders and down your arms.
Just taking a moment to breathe in a breath of gratitude for your heart.
And then you can bring that ball of awareness and attention all the way up to your head.
You can feel it traveling up your neck,
The back of your head,
Wrapping around your ears,
Your jaw,
Your eyes.
And again,
With a nice inhale and exhale,
Maybe you just notice all of those areas of your face softening.
Feeling that tension.
Just melt away with your attention and your awareness there.
And you're welcome to take one final breath and almost expand that ball of energy up over your head,
Feeling it cascading down around your body.
Feeling totally energized and relaxed.
And when you're ready,
You can just open up your eyes and take a moment,
Noticing how you feel,
Appreciating the sensations in your body before you move forward with your day.
