This is a guided meditation to ground yourself into the present moment and to simply feel coming out of the mind and back down into the body.
We'll start laying on our backs,
Facing up,
Wriggling into whatever position feels comfortable.
Just take any little tweaks that your body needs to settle into this laying down position.
See if you can kick your feet out a little to the side,
Facing the palms,
Wherever feels natural and maybe swallowing,
Clearing the throat and rocking the head left to right.
Rolling the ankles around,
Feet in opposite directions,
Little circles with the feet and then changing directions,
Taking a big breath in while you do that and releasing out the mouth.
Now we're going to find a sense of stillness,
Taking any little last movements that you need and starting to move into a body scan,
So really just feeling each and every part of the body as I say it without making any changes,
Judgements,
Really just bringing your attention to each and every part of the body.
We'll start with the tips of the toes,
Just feeling a little tingling sensation of each toe from the centre,
To the middle of the foot,
To the pinky toes and coming up the base of the foot,
Underneath the sole,
To the balls of your feet and wrapping around the side of the feet to the top,
All of the little bones,
The skin,
Moving up towards the ankles and just feeling maybe a slight tingling sensation as the energy flows into the feet and then coming up gradually towards the calves,
The shins,
Feeling into the front side of the shins and the back side of the calves,
Letting go of any tension there and keep traveling the attention up towards the knees,
Front and back,
Letting go,
The bottom half of your legs now completely relaxed as you bring the attention up the front of the thighs,
Moving to the side of the thighs from the knee through the midsection,
Right up towards the hips and then wrapping the attention around the back of your thighs,
Hamstring muscles,
Moving all the way up to the top of the legs,
Right up to the base of your spine,
Both legs now completely relaxed,
Emptying the lungs wherever you are,
Taking your next big deep breath in all the way down to the bottom of the feet and exhale let it all out,
Bring the attention to the hips now,
Starting at the front,
Coming through the pelvis,
Slightly higher towards the stomach,
All of the organs surrounding the stomach,
Feeling a sense of space as you breathe into this area,
A sense of clearing,
Maybe feeling the tummy rumble as the energy starts to flow through as you let go and traveling to the back behind the stomach,
Feeling grounded and around the sides of the waist,
Up towards the ribcage and on your next breath in really filling up the lungs,
Both at the front and the back,
Feeling that space in your diaphragm,
The space that allows the energy to move through your body,
The knots of the day slowly untangling,
Loosening and sensation starting to flow within that space,
Coming up from the ribs towards the heart space,
The center of your chest,
Focusing on the left side,
Maybe feeling a tingling sensation here,
A lightness and then traveling over to the right side,
Feeling a sense of balance between both sides as you come back to the center now and traveling up towards the collarbones,
Really letting the shoulders relax and then bringing that relaxation down the tops of the arms,
Towards the elbows,
A mirror of your left and right,
Letting go of both forearms at the same time,
Releasing into the earth,
The weight across equal sides of the body,
Relaxing the wrists,
Moving into the hands,
Any little micro twitches or tingles in all of the fingers as you let go,
Now feeling both arms completely relaxed,
From the tips of your fingers all the way up to your shoulders,
Down the collarbones,
Into the center,
Where your throat space gently relaxes,
Feeling the breath come in and out,
Relaxing,
Finding space for the oxygen to come into your body and releasing as you exhale,
Following the breath and the sensation up your throat,
Into the space of your mouth,
Relaxing your jaw,
Your tongue,
Feeling the sensation around your teeth,
Your bottom lip and your top lip,
Relaxing your cheeks,
Feeling sensation in your nose,
Behind your eyes,
Up to the eyebrows,
Softening all across the forehead,
Down the sides of the face,
Feeling sensation in your ears,
From the top,
Along the side,
All the way down to the earlobe,
Bringing your attention to the base of your neck,
Up through the head,
Following all the way up to your crown,
Full body relaxation,
Letting go,
From the tips of the toes all the way up to the top of the head and now bringing your attention to the space above your head,
Coming up and out of your body,
Feeling into that space,
Picturing a sense of lightness,
Maybe visually a light,
Maybe it's a sensation,
A feeling of air and bringing that sensation across your entire body,
Just outside of the body,
A little orb,
An energy field around you of light and lightness,
The air feels clean,
Light,
Pure,
Cool in sensation and just bathing in that feeling,
Letting your body soak up all of that good energy around you that you've created and emptying the lungs wherever you are,
Taking a big breath in through the nose and out through the mouth,
One more just like that,
Breathing in the cool,
Clean air around you,
Filling up the lungs and exhaling that last little bit of heat and tension from the body leaving through your breath and bringing the attention now back into your body,
Gently wriggling the fingers,
The toes,
Rolling the ankles and the wrists,
Rolling your head from side to side and then hugging the shins,
The knees into the chest,
Gently rocking from side to side and taking your time and taking any further movements that your body needs,
Soaking up the last few moments here and slowly opening your eyes,
Coming back to your day with this new sense of calm,
Of clarity and taking that with you.
