Welcome to this meditation practice to feel anchored in your body so that you listen to your body and calm your mind these incessant thoughts.
My name is Xiao and I am going to guide this session.
It is a body scan.
You are going to feel your body parts as I am going to name them.
The relaxation will follow.
Take a comfortable seat on a cushion or chair.
Close your eyes if not already done.
Let the body progressively settle and relax.
Have the back straight,
The hips heavy rooted in the support and as you press the sitting bones down feel the physical low how the energy rebounds in the spine.
Visualize an invisible wall behind you that you just slightly touch the back of the head,
Shoulder blades and sitting bones.
Lengthen the crown of the head toward the ceiling,
Toward the sky as if the head is floating over some clouds.
Let the shoulders down relaxed toward the earth.
Inhale deeply to the lower belly and exhale with a light sound without moving the shoulders.
Two more.
Take a deep breath in and let it out.
Inhale welcome this new energy and exhale distribute air.
Let the breath be effortless.
There's nothing to force now.
Let the lungs breathe wide open.
On the inhale feel this flow of the breath coming down into the heart and out and feel your heart beating,
Slowing down and slowly feel again the inhale this life force coming in and feel the long exhale where the body continue to exist and rest in this new moment.
Bring your attention on the right foot resting on the floor relaxed the calf muscle relaxed the knee the right thigh the right hip the bones inside feel the left heel relaxed getting heavier the left calf knee the left thigh left hip the hips are supported stable and feel a peaceful undulation that comes up all the way up along the spine touching the head and the lower back middle back upper back everything is relaxed and you stay present shoulders relaxed the right hand the right palm open lower arm elbow upper arm and feel this calm undulation also on the chest feel the space between the collar bones and relax the left hand the left palm lower arm elbow upper arm you just drop the body all the way to the toes and fingertips the belly is relaxed the organs in it are relaxed the body is breathing slowly peacefully the muscles of the face are relaxed the forehead the cheeks the eyes the eyebrows the space between the eyebrows the third eye the spiritual eye even in the skull feel the space in it the brain relaxed spacious the tongue from the root to the tip is relaxed the upper lip lower lip the chin the skin allow yourself to just feel the cells the space within the cells delight in it be smooth and calm you continue to feel the breath the long inhale the short pose naturally here on the top of the inhale feel the length of the exhale there's no rush exhale all the way out feel the short pose at the bottom of the exhale a pure space of meditation a space where you can be just be bring your attention back to your heart to this heat inside of your heart and allow yourself to listen to your heart throughout your day your life you can bring your palms together in front of the heart space and be thankful for this moment for whatever you want to say thank you for I wish you a beautiful day and keep this piece as much as you can
