Feel at ease,
A mindfulness movement meditation for relieving neck pain.
Please make sure you are comfortable and if at any point you feel the need to readjust so you are comfy,
You are welcome to do so.
This meditation will be 20 minutes.
Choose which is best,
Sitting up straight or laying down.
May I recommend applying some heat or if you are feeling inflamed,
Ice is best.
I will let you set up.
Today,
We will begin this practice with some boxed breathing.
This breath practice relieves anxiety and takes our mind out of a stress state into a more relaxed mindset.
When you are ready,
Close your eyes and take a deep breath in through your nose to the count of five.
One,
Two,
Three,
Four,
Five.
Hold for five,
Two,
Three,
Four,
Five.
Exhale through your mouth for five and hold for five.
Again,
We are going to inhale through your nose,
Taking a deep breath for five.
Hold for five,
Exhale for five and hold again for five.
Keep repeating this flow.
Imagine a feeling of peace coming in and tension going out.
One,
Two,
Three,
Four,
Five.
If your mind wanders off,
Bring it back to focus on your breath.
You're welcome to return to your natural breath whenever you are ready or expand your practice and continue the boxed breathing until we begin the movement portion of this meditation.
One,
Two,
Three,
Four,
Five.
I ask you to please listen to your body and only do what feels comfortable to you.
Sit up straight if you are able to.
If you need to stay laying down,
I ask that you only do the first two neck stretches,
Nodding yes and no.
Once you are comfortable,
Feel a string pulling you up slightly at the top of your head.
Chin tucks in so your neck is straight.
Shoulders go back and down.
Remember to breathe and slowly nod your head yes for a moment.
Begin from side to side as if you are nodding no.
If you are laying down,
Focus on your breath for this next portion.
If you are sitting up straight,
Let your head go to the right.
Then to the left.
Now move your head in a small circle going one direction three times and slowly make the circles wider.
Then switch to the other direction starting with big circles going to small circles the same amount of times.
Roll your shoulders forward four times and back four times.
Take a minute to mindfully stretch your body in whichever way you feel you need.
Take a deep breath and stretch with your arms forward.
Notice how you are feeling for a moment.
Simply let yourself be.
Give yourself a big hug and say,
I love you.
I am healing.
I would like you now to meditate on that feeling of healing and self-love.
Imagine you are completely healed,
Floating on a cloud and smile.
We will have a silent period so you can bask in the glow of this wonderful feeling.
If your mind wanders off,
Simply come back to focusing on the feeling of self-love and healing.
Ensureknowyourself,
You can always feel your really saved� Okay.
Okay.
When the time is right,
We are going to come back to our breath.
With the inhale,
Imagine a peaceful white sparkling light washing over you.
And on the exhale,
Breathe any remaining tension out.
Inhaling for five.
Holding for five.
Exhaling for five.
And holding for five.
Continue repeating this sequence.
Inhaling for five.
Holding for five.
Exhaling for five.
And holding for five.
Exhaling for five.
And holding for five.
Move your fingers and your toes.
Take a big stretch.
Slowly open your eyes.
You may return to this meditation,
Stretches,
Or boxed breathing whenever you need.
Namaste.
