Hey there.
Welcome to today's meditation,
Which will be done laying down.
So,
Get comfortable and lay down on your back.
We'll be doing a complete body scan,
And in doing so,
Reducing stress,
Decreasing anxiety,
And relaxing your entire nervous system.
So,
Now that you are laying down,
Put your feet flat on the floor.
Let your feet be a little bit wider than your hips,
So that your knees can drop in towards each other.
Let both of your arms be relaxed to the floor,
And invite relaxation through your shoulders.
Your eyes are closed,
But they are also relaxed.
It's not uncommon to close your eyes and feel like your eyes are still kind of busy.
So,
Actually give your eyes permission to relax.
Take a few deep and intentional breaths.
Every exhale is so helpful for relaxation.
Our exhales provide for us a neurological response that we are safe to relax and safe to release tension.
So,
We will use every exhale in a very positive way.
Make your next cycle of breath twice as deep and twice as long.
Take a deep breath in through your nose,
And exhale from your mouth.
Very nice.
Let's do that again.
Deep breath in,
Exhale from your mouth.
Now,
Breathe in a way that engages your mind.
You know,
On average,
We take about 15 cycles of breath per minute.
So,
For the next few minutes,
Make it so you're only taking maybe two,
Three,
Or four breaths per minute.
Really exercising some very intentional breath control.
If at any point you feel like you lose touch with that,
That's okay.
Just bring your awareness back to your breath if and when that happens.
Your breath is always a helpful tool to exist fully in the present moment.
Now,
Take your awareness to your feet.
Actually feel your feet relax.
Guide your awareness through your lower legs.
Feel like every muscle is relaxing around every bone.
Calves relaxed.
Moving up to your knees.
Your knees are relaxed.
Relaxing all of the large muscle groups through your upper legs.
And take your focus to your lower back.
This is a place that is commonly associated with stress.
Give your lower back permission to release and relax.
Chances are,
In this position that you're laying in,
You can feel some sort of sensation through your lower back or hips.
And simply allow for that.
All of your nerves end here.
So it is a pretty common place of sensation,
But that is a lovely place to really help relax our nervous system.
And the more sensation you feel,
Probably the more tension there is.
So meet yourself as you are.
Honor your experience.
Breathe deeply.
I am relaxed.
I am releasing.
I am present.
Now take your focus to your upper body.
Notice how your back meets the floor.
Places of your back that are touching the ground.
And places that are not making contact with the ground.
Now,
As you deepen your breath,
How does that connection shift?
What does it feel like to take a deep breath in?
And what does it feel like to breathe out?
Let your entire torso relax.
Let yourself feel heavy into the floor.
Imagine every exhale is grounding and settling.
Bring your awareness to your shoulders and your neck.
This is the other most common place for us to carry our stress.
So very important to invite this space into relaxation.
Feel your neck relax.
Let both shoulders feel like they are melting into the floor.
And from your shoulders to your fingertips,
Invite complete relaxation.
As if every muscle is relaxing around every bone.
Take your focus to your hands.
Let your wrists and your hands even feel relaxed here.
Now bring your attention to the way your head meets the floor.
Let this be a very solid connection point.
Actually feel your brain relax.
Notice how your state of mind is in this moment.
How are your thoughts?
How are your feelings right here,
Right now?
My guess is relaxation is definitely present within your mind.
And all of us will have times when that is not the case.
And right now it's important to remind yourself that when you are feeling stressed,
Disconnected from relaxation,
Overly anxious,
Just know that you have a route to get back to a relaxed and comfortable state.
You deserve to feel comfortable in your body and feel comfortable in your mind.
So anytime that's not the case,
Lay down,
Take a few deep breaths and reconnect to the present moment.
I know it will be very helpful.
Take the deepest breath of your day right here,
Right now.
Good job.
Thank you for joining me.
Namaste.
