Thank you for joining me today on Insight Timer.
This is a meditation that can be done at the beginning of your day or in the middle of the day if you're in need for a quick reset or even after you get home from work.
Take a moment to settle into whatever position helps the body feel at ease in this moment.
A position that the body wants to be in right now.
That allows you to be present and tune in to the body's feelings and sensations.
Relax your jaw and sink into your shoulders.
Notice the rhythm of the rise and fall of your chest.
With every in-breath,
We welcome stillness,
And with every out-breath,
We release tension.
Breathe in slowly through the nose and out through the mouth,
And one more time.
Breathe in slowly through the nose and out through the mouth.
Notice the cool air on the nostrils with each inhale.
The shape of your lips on the exhale.
Notice any tension between your brows.
Any tightness in your face.
Notice your hips.
Notice the weight of your sit bones on your chair or cushion.
Holding your weight.
Noticing your curves and your edges.
Holding you in stillness in this moment.
Now let's bring our awareness to our legs.
Notice any tingling or vibrations.
Any heaviness.
Notice any tension.
And continue releasing this tension with each out-breath.
Continue this awareness down to the bottom of your feet.
Notice any sensations or fatigue.
Notice any thoughts.
Any direction the mind tends to wander.
And gently call it back to the breath.
Notice the body in its entirety.
How our shoulders,
Hips,
Legs,
Feet all come together in this one being.
Notice its fullness,
Its edges,
Its curves,
Its completeness.
Notice all of its uniqueness.
Everything that makes this body home.
Sink into these areas.
Send a warm breath to every corner of the body.
To the imperfections,
The flaws,
The crevices.
The parts of the body you notice,
And the parts of the body you don't.
The parts in need of attention,
And the parts in need of love.
Gently offer movement to your hands and feet.
Bend those fingers,
Those toes.
Rotate your wrists.
And when you're ready,
Slowly open your eyes.
Thank you for taking this time for yourself today.
And I hope you join me again on Insight Timer.
