Improving Circulation Through Body Awareness and Breath

This guided visualization will help you to be present in your body, to connect, and to breathe intentionally to bring better circulation and health. The tone is relaxing and intentional and will increase your body awareness. You will sync your breath with the visual. This technique is simple yet extremely effective and one you can come back to over and over to improve circulation and health. Background music credit given to Dan Henig.

Transcript

Let's begin by making some small movements throughout the neck,

The shoulders,

The spine,

Adjusting to where you can feel most comfortable.

Taking small movements throughout the body in order to find some calm,

To feel some stillness,

And create some space.

Next we'll begin by taking a breath in the nose,

Feeling the lungs,

Feeling the torso,

And then allowing that breath to come out through the mouth.

Let's notice throughout the body if there's any tension at this time.

Zoning through the thoughts,

Through your head,

Your jaw,

Your eyes,

Noticing any tension throughout these areas.

Moving downward towards the throat and the neck,

The collarbone,

The shoulders.

Again,

Simply noticing tension,

No judgment,

No need to do anything at this time,

Just noticing where you're holding tension right now.

Working from the shoulders down to the elbows,

The hands,

Allowing the hands to fall open and relaxed and noticing if there's been tension in this space.

Next checking in throughout the torso,

Throughout the chest,

The ribs,

The spine,

The back,

Throughout the gut,

The hips.

Again,

Noticing is there any tension in these spaces,

Towards the knees,

The feet,

Near toes.

Just relaxation and awareness and just taking note where tension might be.

We're going to focus specifically on circulation.

Circulation can help in every single area of your life.

It can help in every single avenue to increase function of your organs,

To increase blood flow throughout your hands and your feet,

To increase awareness through the brain,

To increase function and decrease of stress,

To increase ability to feel calm,

To find rest,

To sleep.

By increasing circulation,

We're also improving that ability to be more intuitive and in touch with your body.

We'll begin by taking a breath in through the nose.

As you take a breath in,

We're going to bring some awareness up to the top of the head,

All through the mouth.

With this next breath in,

We're going to bring some awareness to the head,

Through the thoughts,

And then also through the eyes and the eyebrows.

And then let that breath come out.

This next breath in,

Bringing awareness to the thoughts,

The mind,

The eyes,

And now including the nose,

The jaw,

The tongue to come out.

With this next breath in,

Bringing awareness throughout the thoughts,

The eyes,

The nose,

The jaw,

And now the throat and the neck.

A breath to come out.

With this next breath in,

Taking that swooping motion throughout the thoughts,

Throughout the mind,

The jaw,

Towards your shoulders.

A breath in,

Watch the jaw,

The shoulders,

Moving downward towards the elbows and the hands,

Out through the mouth.

This next breath,

We're going to bring awareness and a swooping motion throughout the thoughts,

The jaw,

The throat,

The shoulders,

The hands,

And now towards the chest and the shoulder blades.

A breath to come out.

This next breath in,

A swooping motion throughout the thoughts in the head,

The jaw,

The shoulders,

The chest,

The torso.

This next breath in,

Moving throughout the head,

Throughout the jaw,

The shoulders,

The hands,

The chest,

The torso,

The lower back,

The hips.

A breath to come out.

This next breath in,

We're going to move throughout the thoughts,

The mind,

The jaw,

The chest,

The stomach and torso,

The hips,

Moving downwards towards your knees,

And then allow that breath to come out.

With this next breath in,

We're going to go ahead and allow the sweeping motion to move throughout the brain,

Throughout the jaw,

The shoulders,

The torso and spine,

The hips,

The knees,

And all the way down to the toes,

Creating a sense of circulation using our breath.

Through the breath,

We're becoming present,

And we're also bringing awareness to each individual space throughout the body.

As we take that breath in,

As we bring that sweeping motion throughout the thoughts,

The mind,

And then moving all the way down towards the toes as we did,

We're bringing that extra awareness.

We're pumping that extra circulation energetically so that our biological body can follow suit.

So with these next few breaths in,

What we're going to do is we're going to practice doing that within very simple breathing that you can repeat throughout the day.

So as we take a breath in,

We're going to mimic what we just did,

Including the entire body,

Creating a sense of a wave of circulation throughout the entire body,

Head to toe.

As we take that breath in,

Which we'll do in a moment,

You're going to take that breath in,

Bringing awareness,

Following my guided voice.

And then as you take a breath out,

We're going to retract or take the same motion in the opposite direction.

So visualizing from the toes,

Moving upward and out through the breath.

So let's go ahead and do so now.

So as you take this next breath in,

Taking a swooping motion,

Almost like a wave,

Bringing awareness with that breath throughout the thoughts and the brain,

The jaw,

The shoulders,

Moving downwards through the spine,

Our organs,

The hips,

The knees,

The toes,

And allowing as you let that breath out,

The opposite,

We're going to bring that awareness from the toes to the knees,

To the hips,

Through the gut,

And then out through the mouth.

So again,

We're going to take that breath in,

Bringing awareness into the face,

The head,

The jaw,

The shoulders,

The organs,

The spine,

The hips,

The knees,

The feet.

And then as you let that breath out,

Visualizing a circulation coming back from the toes,

The knees,

The hips,

Moving upwards through the torso,

Through our organs,

And then out with your breath through the mouth.

One more cleansing breath as you breathe in,

Taking that breath in,

Awareness throughout the thoughts,

The jaw,

The shoulders,

Bringing that awareness throughout the torso,

The hips,

The knees,

The feet.

And then as you allow your breath to come out through your mouth,

Visualize a swooping motion opposite from your toes to your knees,

To your hips,

Coming up through your organs,

Up towards your chest,

And then allowing that breath to come out through your mouth.

You can use this breath to bring that extra added circulation throughout the body,

Throughout the mind,

Throughout our awareness.

By bringing the physical sensation,

By bringing that physical breath to the scenario,

We're allowing for space,

We're allowing for cleansing.

We're allowing for a sense of detox with that exhale,

Allowing for improved circulation,

Improved circulation that starts from the heart.

So let's take a few moments to focus on the heart before we close.

With that heart,

We're going to bring some gratitude throughout the torso,

Throughout the chest.

I want you to envision some warmth throughout this area.

Envision some expanded energy throughout the chest,

Throughout the heart,

Allowing that sensation to fill you with gratitude,

To fill you with movement,

To fill you with the ability and the desire to take action,

To create space,

To listen internally as often as possible.

Within that chest cavity,

Envisioning a bright light,

A bright light that is functioning as well as it can and it continues to improve,

Especially when we focus,

Especially when we bring awareness,

When we create space,

When we speak our truth,

Create a space that is healthy,

That is aware,

That is present,

That is ready to connect internally.

Let's take one more breath in through the mouth,

Bringing that awareness throughout the head,

The jaw,

The shoulders,

The torso,

The hips,

The knees,

The feet.

And with our breath out,

That opposite movement,

That circulation from the toes to the knees to the hips to the gut to the chest and out the mouth.

With this improved circulation,

Recognize and be aware of the sensation throughout your body.

Continue to feel that gratitude within your chest.

Utilize this sensation to decrease stress,

To increase awareness,

Conscious of your health.

Thank you for joining this meditation.