Hello and welcome to this short meditation.
The intention here is to bring awareness and perhaps a little clarity when you're feeling overwhelmed or foggy or numb.
Allowing the eyes to softly close or gently gazing,
Allow the thoughts in your mind to begin to drift down leaving the head and as they drift down just noticing any places of tension,
Relaxing the muscles on the face and all the tiny muscles around the eyes,
Softening the jaw,
Perhaps unlocking the tongue and continuing to move down through the body,
Bringing awareness into the center of the throat,
Down through the shoulders and just allowing any fogginess or overwhelm or chatter in the mind to continue to drop down into the body,
Softening the collarbones and shoulders and shoulder blades as your awareness continues to drop,
Noticing the heart space and the quality of the breath,
Softening down through the torso,
Down through the heart space and lungs,
Perhaps allowing the diaphragm to push the belly out both in front of the body and to the sides,
Allowing your center to expand in all directions with each breath,
Continuing to drop your awareness down through the body into the hips and pelvic bowl and in your mind's eye,
Just connecting the hips and any tension here directly to the jaw and any tension in the jaw,
Just allowing any muscles that may be active to come to rest,
Letting the body breathe you and dropping the awareness down through the hips,
Down through the upper legs and lower legs and all the way down into the feet and if your feet are not already on the floor or making full contact with the surface beneath you,
I'll invite you now to do that,
Letting the body breathe you and letting the awareness from your mind drop down through the body and just bringing all the awareness you're capable of into the bottoms of the feet,
Any places of tension that may be present,
Simply allowing the energy to continue flowing the energy to continue flowing down through the feet and even down underneath the feet,
Directly into the earth,
Continuing to let your body breathe you,
Inviting the breath to cut through any overwhelm or fog that may be present in the mind and continuing to drop your awareness down through the body,
All the way down to the bottoms of the feet.
There's an invitation here to stay connected to the bottoms of the feet and notice what happens when you open your eyes.
Can I stay connected to the ground beneath me and make contact with the external environment?
If you lose that contact with the bottoms of the feet,
Simply closing the eyes again,
Softening any tension using the breath and when you're ready,
Just experimenting with opening and closing the eyes while maintaining contact with the ground and with the bottoms of the feet.
Continue to move in and out of this awareness,
Letting the body breathe you,
Softening any tension and perhaps for the end of this practice,
Just allowing the awareness to rest near the heart space,
The center of the chest,
From that same channel of energy that flowed down through the feet,
Allowing some energy to flow back up and simply receiving anything that may be present,
Resting,
Softening any tension and taking one more inhale and exhale as we close this practice together,
Opening back up the senses of sight and sound.
I'm grateful for sharing this moment in this practice with you.
Namaste.
