Body check-in.
Your body is your foundation.
When you have a sense of meditation in your body,
Your spine is long and strong,
Like a tree with deep roots,
While simultaneously reaching to the sky.
Your muscles have the perfect balance of tension and relaxation,
Like a powerful tiger,
Or the power and flow of a river and ocean.
Think of the tension in your body as the physical mirror of your mind's current and past stress.
Being overly tense or sluggish in your body has a direct adverse impact on your ability to experience inner peace and peak performance.
In this meditation check-in,
We are going to calibrate your body,
Which in turn will quiet the mind and sharpen your clarity.
Learning to have awareness and meditation in your body will ground you to flourish internally and externally.
You can do this body check-in any time in your day,
Sitting at your desk,
Driving,
Standing in line,
While in bed,
Any moment,
Anywhere,
And it can take just seconds.
Follow along in the way that best serves you in this moment.
Body meditation flow check-in.
Spine and bones,
Your structural core.
As you continuously and smoothly breathe in and out through your nose,
Imagine a gentle force above you,
Drawing the top of your head up toward the sky,
Elongating your spine,
While at the same time your tailbone,
Like an anchor,
With roots sinking toward the center of the earth,
Grounding you firmly.
The spinal lengthening up to the heavens and down to the earth allows your energy and power to flow freely.
Feel the strength of this structure.
It's your natural state of power and poise.
Muscles,
The dance of tension and relaxation.
Take a moment to survey the tension in your muscles.
Do your muscles feel too tight,
Making your body feel more rigid than fluid,
Or are your muscles feeling too sluggish and lax?
Or do your muscles feel the perfect balance of tension and relaxation,
Like a powerful tiger or a flowing river or ocean?
Squeeze and relax.
We're going to use a simple and powerful practice of squeezing and relaxing your muscles to either relax overly tense muscles,
Energize sluggish muscles,
Making meditation flow in your body more powerful.
Slowly,
Smoothly inhale through your nose and lightly tighten all of your muscles,
Just enough to heighten your whole body awareness.
Then exhale through your nose or mouth as you release the tension in your muscles.
Repeat the inhale and squeezing sequence as often as you'd like for the number of times it feels best for that moment and with the perfect balance of tension and relaxation to help support meditation in your body.
If you are feeling extra tense,
Exaggerate the squeezing and the letting go as many times as needed in the moment to deeply release stress in your body.
Then return to the meditation flow feeling in your body.
If you're feeling too tired or lethargic,
Do some quick tensing and releasing to energize yourself.
This simple act of tensing and relaxing is one of the most powerful body tools that can be used at any moment to unlock meditation in your body.
Having your body in a meditation flow state will have a direct positive impact on your ability to have inner calm as well as the adaptability,
Resilience,
And mental clarity to perform your personal best while pursuing your goals.
Now that we have our bones stacked like a strong tree and our muscles relaxed and ready like a tiger or powerful river or ocean,
Let's move on to the breath check-in.
