Welcome to this short but sweet meditation.
Today we're going to be doing a short body scan with a little bit of movement.
So coming to find a comfortable cross-leg position,
Sitting either on the chair or on the floor,
Placing the hands on your knees,
Allowing the arms to rest.
Softening the shoulders,
Bringing them away from the ears,
And starting to close your eyes.
With the sit bones heavy on the floor or whatever is under your seat,
Can you lengthen your lower back?
Sitting up nice and tall,
Bringing the awareness to your shoulders,
Allowing them to fall down towards your lower back so there's more space between the ear and the top shoulders.
Letting the arms to be loose,
Arms to be light as they rest on your knees.
Let the collarbones broaden so you're not trying to round the shoulders or hide in but rather you're expanding your body,
Opening it,
Relaxing the facial muscles,
The eyebrows,
The temples,
The jaw,
All of these areas.
It's very easy to want to hold on to tension,
To grip,
To clench.
We sometimes do this unconsciously.
So right now I want you to bring awareness to those areas and to see if you can really intentionally relax them.
With the physical body still,
With the physical body relaxed,
Start to draw awareness to your breath.
Deep inhales through the nose,
Full exhales through the nose.
So you cultivate this deep,
Long and full breath.
If your breath is a little bit faster,
Just notice it.
If your breath is a little bit slower,
Also notice it.
Start to send the breath towards the back of your body.
So often when the breath is shallow,
It's caught in our chest.
See if you can expand it,
Bringing it to the back of your body as well.
Now bringing the breath to the sides of your body.
So the sides of the ribcage expand,
Cultivating this 360 degree breath.
Allow the breath to be expansive.
Allow the breath to flow.
Allow the breath to be long,
The breath to be loose.
Allow the belly to soften.
No need to grip any abdominal muscles.
No need to clench onto anything,
Just soften.
Allow the breath to be long,
The breath to be loose.
Allow the breath to flow.
Let's take three more rounds of breath here.
Deep inhale in through the nose and a full exhale out through the nose.
Continue like this two more times.
Once you've finished,
Slowly open the eyes.
Wherever you are,
Let's interlace the fingers.
Press the arms forward,
So you're giving yourself a nice full stretch.
Now from here,
Take the arms over your head,
Reaching the knuckles up towards the ceiling.
Keep the arms where they are.
We're going to take three rounds of breath.
Inhale,
Belly rises,
Side waist is long.
Exhale,
Release the breath.
Keep the arms.
Inhale,
Full lungs,
Full breath.
Exhale,
Nice full release.
One more like this.
Inhale and exhale everything out.
Slowly release the arms down by your side.
You're coming back to your breath,
Coming back to your body.
Thank you for joining me on this short meditation today,
Short body scan.
I hope you feel better in the mind,
In the body,
And I hope to see you soon.
