Hello friends,
Let's do a nice relaxing breathing meditation in a laying position.
Take a couple of calm deep breaths and with each breath out relax a little bit more the face muscles,
The arms,
The shoulders,
The hands.
Take just a little moment to become aware of your state of body.
Whether the body feels a bit tense or a bit restless,
That's perfectly fine.
Try to loosen up a little bit with the breath out.
If the body feels very relaxed,
Also fine.
But with the more calmer and slower breathing,
Every time you breathe out you loosen up a little bit more.
Wonderful,
Relax your breathing,
No more need to control your breath.
We're gonna make a little body scan.
It's like everywhere we move our awareness,
We can loosen up a little bit more that area.
And sometimes if you cannot loosen up,
If there is still a bit of tension,
That's also fine.
Let it just be then,
Accept it,
It's all good.
Let's start off with the face,
Feeling your eyebrows and your eyelids.
Loosen up that area,
The forehead,
The cheeks,
The lips,
The jaw,
Even the tongue that's gently touching the roof of the mouth.
And it helps to make a little mini smile with the lips,
A smile of kindness,
A smile of acceptance.
And like that moving with the awareness through the throat,
Where you can feel the air moving as you breathe.
Feeling also your right shoulder,
Your right upper arm,
Elbow,
The lower arm,
Maybe the floor,
Blanket is touching or maybe a t-shirt touching.
Just feel whatever you can feel as you move with the awareness through the right arm,
Also the right hand and every finger separately.
Feel them,
Wonderful.
And also feeling your left shoulder now,
Left upper arm,
Elbow,
Lower arm.
Move your awareness through the arm,
Through the arm,
The left hand,
Feeling the left fingers.
And after a nice deep breath in,
Make a little mini smile and relax a little bit more your arms,
Your hands.
Let's take one more nice deep breath.
And after the full inhalation,
Loosen up,
Let go of your hands,
The arms.
Wonderful.
And then feeling also the chest,
The chest muscles,
Chest bone,
Feeling how the air moves the chest.
Feeling also the back side of your upper back,
The ribcage,
The ribcage touching the mattress or the floor.
Feel that area in which you can move the air.
Also feel your heart area,
Solar plexus.
Sometimes it can be a bit tense there,
That's all right.
Just feel however it feels,
Like you smilingly observe whatever you experience in this moment.
And then taking a nice deep breath in,
Feeling your chest,
Your heart and with the breath out,
Loosen up,
Relax the heart.
Beautiful.
Feeling also your belly and your sides.
Feel how you can move your breath a little bit towards that area.
Feeling your lower back also,
That whole area around the abdominal area.
Read your awareness into that space.
Also feeling the groin area,
The genitals,
Feeling the buttocks.
Relax all that.
Again take just three slow deep breaths and bring your awareness to that area.
Hold for a little moment,
Smile a bit and then exhale and release.
Letting go with the exhalation.
Wonderful.
Move the awareness to the right upper leg.
Again just feeling the touch of the leg touching the floor or the blanket or your pants.
Just feel whatever you feel.
How do you know you have a leg?
Feeling your right knee,
Your calf muscle,
Your lower leg,
Your right foot.
Try to feel that right foot,
The toe.
Doing the same with the left upper leg,
The left knee,
The left lower leg,
The foot and the toes.
Wonderful.
Now again taking three very slow deep breaths.
Feel that you're filling up not just your lungs but you're filling up your whole body.
From the tips of the toes to the tips of the fingers.
Slowly inhale,
Hold for a little moment and with the exhalation let go from the tips of the toes,
The tips of the fingers.
Let yourself sink into the floor,
Into the mattress.
Let the floor carry you.
With each slow breath out you just surrender.
No need to control anything.
Letting be,
Letting go.
Also no need to control the breath.
Now you can let go of any control of the breath.
Just let the breath happen.
It happens by itself.
Let the body do its thing.
You just observe with patience,
With kindness.
It's all good.
It's all good.
For a moment become aware how your body is a wonderful collection of trillions of cells all communicating together,
All working together.
Signals flowing through the body,
Energy flowing through the body,
Information.
Observe that.
You don't have to control anything about it.
It's all happening by itself.
All good.
Now again take a very slow breath.
Doesn't have to be deep.
With a very slow breath you become fully aware of how the breath feels,
That body of information and energy.
You can hold it for a little moment and then on the exhalation it's like you spread out your whole awareness through the body.
With these slow,
Slow,
Calm,
Gentle,
Kind breaths.
Loosen up,
Loosen up,
Loosen up,
Loosen up.
