Let's prepare to meditate.
In this meditation we will be lying down.
Find a big space for yourself where you are not touching anyone else and lie down on your back.
Rest your arms and hands on the ground beside you so you aren't using a single muscle to hold them up.
Let your hands be soft and fall open naturally.
Adjust your shoulders so they come away from your ears.
Adjust your back so that it is tall and straight.
Close your eyes.
Rest your hands in any way that is comfortable for you.
Take a nice filling breath in.
Breathe deeply in through your nose and breathe out slowly through your mouth.
Do this again.
Now when you exhale,
Breathe out with a long sigh.
Do this breathing again a few more times to settle your mind and body.
You are ready to begin.
In this meditation we will be flexing and relaxing different parts of our body.
Not flexing in the way of showing off our muscles,
But instead flexing in the way that activates our muscles,
Squeezes them and makes them tight.
We will begin with our feet.
Begin flexing your feet.
Curl your toes down tightly and flex all the muscles in the bottom of your feet.
Squeeze and hold.
And now relax.
Give your feet a little wiggle to help them relax back to normal.
Take a few deep breaths and imagine your feet relaxing and turning soft.
Relax your feet.
Even more.
Relax fully.
Now try your hands.
Squeeze your hands into fists.
Flex them tightly this way and hold.
Now relax.
Shake out your hands softly.
Now take some deep breaths to return them to a relaxed state.
Relax your hands.
Even more.
Relax fully.
And now for your legs.
Flex your legs tightly from your ankles to your back.
Squeeze your muscles and hold.
And relax.
Shake out your tightness softly.
And relax your legs using deep breaths.
Relax your legs.
Let them feel heavy and soft.
Relax even more.
Relax fully.
And now for your arms.
Leave your arms where they are.
We will flex them in place by tightening our muscles but not bending them.
Squeeze your arm muscles from your wrists to your shoulders.
Flex and hold.
And now relax.
Wiggle your arms out gently to release the tension.
Now using full healthy breaths,
Relax your arms.
Let them be soft.
Relax fully.
Relax your whole body.
Soften every muscle.
You find yourself feeling heavier.
Relax fully.
As our meditation comes to a close,
Draw your attention back to your real body.
Notice and feel where your body is touching the floor.
Wiggle your fingers.
Wiggle your toes.
Take a deep breath.
Now go ahead and stretch out your body in any way that feels good to you.
When you are ready,
Open your eyes.
Now go out and find the magic in your day.
