Welcome.
For this meditation,
Find a comfortable sitting position,
Allowing your spine to belong,
Inviting space and ease into your body.
Right away acknowledge any worries presently weighing on you.
Sensing how these worries feel a sensation in your body,
Giving all of your attention to that which is worrying you.
Now let that go and bring awareness to your jaw.
Sensing the current amount of tension in your jaw.
Soften your jaw.
Remaining aware of your jaw,
Bring attention to the natural breath.
Feeling the effortless movement of air in and out of your nostrils for a few moments.
Next keeping your lips closed.
With the breath in,
Create space between your teeth as you open your jaw.
And with the breath out,
Gently close your jaw again.
Make this movement in the jaw very subtle.
With every breath in,
Gently creating space between the teeth.
With the breath out,
Resetting the jaw into its natural position.
And give this action all of your attention for a few moments.
Next,
While still remaining aware of the breath,
Begin to glide your bottom jaw back and forward gently.
Very subtle movement and imagine as if both sides of your bottom jaw was a bar of lathered slippery soap.
Going back and forward perhaps pairing this movement with the breath.
Next,
Let these actions go and allow the jaw to go back to a neutral position.
Bring awareness to your shoulders,
Sensing the current amount of tension in your shoulders.
The weight of your worries on your shoulders.
Bring awareness to your shoulder blades and imagine your shoulder blades are flat bars of lathered slippery soap.
You could even engage all of your senses if you choose by bringing to mind the smell of your favorite soap,
Perhaps the color of it.
Begin to gently move the shoulder blades up and down your back.
Bringing the shoulders up towards the ears on the breath in and back down on the breath out,
While feeling the slipperiness of your shoulder blades.
Bring the shoulders up towards the ears on the breath in,
Shoulders back down on the breath out.
Leave all of your attention to this movement,
Creating more space and ease with every single round.
Next,
Allow the shoulders to come back to a neutral position that allows your spine to be even longer.
Bring your right hand towards the left shoulder,
Closer towards the neck,
And gently squeeze the left shoulder,
Imagining it's a wet sponge.
With the breath in,
Squeeze wringing out all the tension and worry out of the left shoulder.
With the breath out,
Releasing,
Inviting fresh circulation of blood and energy into that sponge on your left shoulder.
Keep doing this for a few moments.
Inhale,
Squeeze that wet sponge.
Exhale,
Release,
Sensing the hydration coming back into that spongy muscle.
When you're ready,
Moving slowly and mindfully,
Release and change sides.
The other hand reaching towards the opposite shoulder.
Squeezing that sponge on your shoulder with the breath in,
Wringing out all the tension and worries.
Releasing with the breath out,
Inviting flow and circulation of energy.
Leave all of your attention to this side for a few moments.
When ready,
Release and allow both hands to rest back on your laps,
Facing down.
And bring awareness to those areas of your body resting in direct contact with the surfaces providing support.
Sense the powerful nourishing support of the earth below.
And mentally repeat yourself.
I surrender all my worries and all my fears to the earth.
I surrender all my worries and all my fears to the earth.
I surrender all my worries and all my fears to the earth.
I trust everything will be taken care of.
I trust everything will be taken care of.
I trust everything will be taken care of.
I am grounded and at peace.
I am grounded and at peace.
I am grounded and at peace.
Take a moment to sense how those words resonate as vibration within the space in your body.
Next,
Become aware of the space around in your body.
Sensing the space to your right as far outwards as you can possibly conceive,
Expanding energetically towards your right.
Sense the space to your left,
Awareness expanding to the left.
The space in front of you.
The space behind you.
The space above you,
Sensing your spine growing even taller,
Expanding into that space above you.
The space below you,
Deep down into the core of the earth,
Sensing the density of your body sinking down into that space.
Sense the space all around you and also the space within you.
And allow that outer space to merge with your inner space,
Offering any remaining tension to that infinite quantum field surrounding your body.
Expand outwards and for a few moments,
Feel yourself as an expansive,
Infinite being,
Loved,
Held,
Nourished.
Just that feeling.
Sink into it,
Bathe into it.
Whenever you're ready,
Bring awareness back into your physical body.
Reconnect to the flow of your breath.
Mindfully find small movement.
Sense your environment and very slowly open your eyes.
Reconnecting to your sense of sight.
Also sense the touch of our temperature against your skin.
Take a deep breath through your nose and exhale out your mouth with a big sigh.
Two more times,
Deep inhale through the nose.
Side out.
One more time,
Inhale.
Big sigh.
Allow the breath to go back into a natural rhythm.
Thank you for practicing with me.
Namaste.
