Hello my friends.
And welcome to this meditation.
Find a comfortable position,
Either seated or lying down.
And once you're situated.
I invite you to close your eyes or softly lower your gaze.
Take a deep breath in.
And exhale.
Another deep breath in.
Grounding yourself into this moment Exhaling,
Signaling to your body that it's safe to relax.
One more deep breath in.
And exhale.
My friend,
Welcome to this moment.
Welcome to this opportunity.
To release into deep intentional relaxation.
I invite you to do a mindful body scan.
Starting at the tip of your head.
And scanning over your face.
Noticing if there's any tension or tightness in your forehead.
Releasing your jaw if it's clenched.
Removing your tongue from the roof of your mouth.
Letting your whole face settle.
And be still.
Scanning over your neck.
Maybe moving your head side to side.
Releasing any pent-up energy and bring your head back to center.
Noticing your shoulders.
Are they tight?
Are they sore?
Maybe bring your shoulders up to your ears,
Squeezing them as tight as you can.
And relaxing them down with an exhale.
Scanning over your arms.
Loosening your elbows and letting your arms hang down at your sides or in your lap getting to your wrist and circling them one way.
And the other way.
Taking your hands,
Pulling them into a tight fist.
Squeezing them as hard as you can.
Squeeze,
Squeeze,
Squeeze,
Squeeze.
And release,
Opening up your hands,
Letting your fingers land wherever they fall.
Check in with your chest and your stomach.
Can you feel your stomach rise and fall as you breathe?
Let's take a deep breath in.
Feeling your stomach fill.
And exhale.
Feeling our stomach fall as our lungs release.
Notice your hips Can you reposition or re-situate so that your hips and be more relaxed Scanning down your legs,
Noticing if you're clenching any of your muscles.
Over your knees and down your calves.
Until you get to your ankles.
Circle your ankles a few times to the right.
And a few times to the left.
And then flex your feet up and down,
Up and down.
Let them be still I invite you to wiggle your toes,
Maybe stretch them wide,
Curl them up.
And then let them be still.
Take a deep breath in.
And exhale.
Notice how it feels to have acknowledged every part of your body.
And giving it permission and support.
To relax and let go.
My friend,
You deserve this moment of peace.
This moment of stillness.
The opportunity to do nothing else besides just be.
All day,
Every day.
You are giving so much to others.
Are caring for others,
Supporting others.
Being the emotional stability for so many people.
My friend,
Have you taken the time?
To give to yourself as well.
You are so worthy of rest.
And rest and calm.
And relaxation.
Is not an earned right.
But something you deserve.
Or simply being you Deep breath in.
And release.
I invite you to take a moment.
Think about what it is you may need to hear.
What is an affirmation you've been craving?
Or some words of encouragement you've needed.
Give yourself the gift of relaying that message.
And my friend,
I ask you to tell yourself what it is that you love about who you are.
There's a beautiful quote that states,
I hope you take care of yourself.
The way you take care of others.
I hope you offer yourself the grace you give so freely.
And I hope you know that you're allowed to rest,
Not because you earned it.
But because you are human.
Deep breath in.
And release.
My friend,
I am so proud of you for everything that you are I am so grateful to you.
For the love and the care You show so many people every day.
Thank you for being you.
Let's take an energizing breath in.
Release any doubt,
Any negative emotions,
Any negative vibes with a big exhale.
One more deep breath in.
And exhale.
Begin noticing the sounds in the room around you.
Start wiggling your fingers and your toes.
Maybe give yourself a big stretch overhead.
And when you are ready.
Slowly open your eyes I see you.
I love you.
Until next time.
