Hello wonderful being.
Thank you for choosing me to be your guide today.
So begin by coming into a comfortable position.
You can either sit,
Stand or lie down.
Whatever your body needs right now.
Allowing your spine to get just a little bit taller.
Your head is in alignment with the spine.
And your hands are resting in your lap,
On your knees.
Or by the sides of your body.
Whatever brings you comfort.
And now if you feel safe,
Allow your eyes to close completely.
Or alternatively,
You can choose to lower your gaze.
Looking downward to limit visual distraction.
And now as your attention is turned inward,
Allow it to rest at the back of your body.
So bringing your attention to notice your whole back.
The upper back and the lower back.
And in this meditation,
We will go on a journey to simply notice and offer gratitude to each part of your back.
The sturdy,
Quiet architecture that carries you throughout your life.
So bringing awareness to the top of your spine,
Where your neck begins.
You might sense a subtle tension or the weight of your head.
So as you connect with your cervical spine in this manner,
Allow some gratitude to flow in and touch this part of your body through my words.
Thank you,
My cervical spine,
For holding the gateway between my body and my mind.
For supporting my gaze and welcoming all the viewpoints.
For allowing me to look up at the sky and for bending when I look down in prayer.
For turning gently towards beauty and connection and carrying the weight of my thoughts day after day.
Now let your attention slide down to the area between your shoulder blades.
So in your upper back here is located the thoracic spine.
The longest section of your spine.
Where stability meets your breath.
Sensing your breath expanding your ribcage in this region.
And now offering some gratitude to your thoracic spine.
Thank you,
My dear thoracic spine,
For holding me upright.
For anchoring my ribs so my lungs can breathe.
For letting me twist and reach and stretch wide.
For your noble strength even when burdened.
You are the pillar that holds me every single day.
Now letting your attention drop down.
Feeling the curve of your lower back.
This is your lumbar spine.
The hard-working bridge between your upper body and your lower body.
So as you pay attention here you might notice some heaviness,
A gentle pull or perhaps certain pain.
So offering some gratitude to your lumbar spine.
Thank you,
My dear lumbar spine.
Thank you for carrying what I could not put down.
Physically or emotionally.
For helping me twist,
Lean,
Dance,
Bow and rise.
You are the quiet bridge between stability and flow.
Thank you for supporting me through life.
Now dropping your attention down to the very base of your spine.
Located here is the sacrum and the coccyx.
Also known as your tailbone.
Noticing how this rooted point touches the earth beneath you.
And offering some gratitude.
Thank you,
My dear sacrum and coccyx.
For anchoring me to the earth.
For anchoring me to safety and stillness.
For being the root of all support.
For supporting the cradle of my pelvis.
And for stabilizing my walk,
My stance and my seat.
As you have completed your journey through the spine.
Allow your attention to come back to your shoulders.
To the shoulder blades.
Widening your awareness to the winged bones on your upper back.
So staying and being with your scapulae or your shoulder bones.
So noticing any tension present in your shoulder blades.
Noticing them moving with your breath.
And now offering some gratitude to your shoulder blades.
Thank you,
My dear shoulder blades.
For giving my arms the freedom to open,
To reach and to embrace.
For supporting every hug,
Every gesture.
And every reach towards life.
You are the wings behind every gesture of Gale.
And now feel into the soft spaces just beneath your ribs.
On either side of your spine,
Beneath your ribs are located your kidneys.
So bringing gentle attention there.
Sensing the strength of your lower back.
And offering some gratitude to your kidneys.
Thank you,
Kidneys.
For cleansing me day after day.
For filtering every drop of my blood.
For balancing salt and water.
Thank you for listening so closely to my inner chemistry.
And finally for releasing what I no longer need.
And now comes the final part of your back.
So bringing gentle awareness to the tiny yet powerful adrenal glands.
They are located just above your kidneys.
So it's okay if you cannot feel them.
You are welcome to imagine them at the top of your kidneys.
And as you feel their fire,
Offering some appreciation to them.
Thank you,
My dear adrenal glands.
Thank you for responding when life feels urgent.
For fueling me with courage in times of stress.
For giving me the spark to rise,
To face and to move.
For knowing when to rest and when to rise.
And now widen your awareness to the entire back.
From the base of your skull to the tailbone.
And offering some final gratitude to your whole back.
Thank you,
My dear back,
For showing up in pain or strain.
For carrying the burdens I wasn't aware of.
For supporting me when no one did.
I am sorry if I never acknowledged and appreciated you.
But I am here now.
I see you.
I honor you.
And I thank you.
You are doing great.
And now we are going to move to the final part of this meditation which involves offering some healing to your back.
So allow yourself to imagine a warm golden light.
Feel it move through your neck to your tailbone.
Soothing,
Loosening and nourishing every single vertebrae.
Loosening and nourishing every joint and muscle in your back.
Imagine this light flowing through the crown of your head,
Flowing down gently along your spine,
Over the shoulder blades.
Expanding in the lower back and finally pulling in your tailbone,
Letting it heal you.
With each inhale,
Feel yourself drawing in support from the universe and with each out-breath releasing any burdens that you have been carrying.
Breathing in support and breathing out burdens and as we reach the end of this meditation,
Allow yourself to carry this trust with you.
Imagine that the universe has your back.
Take a deep breath in and with the out-breath letting go of this practice.
Bringing in small movement to your body like wiggling your toes and your fingers,
Connecting with your whole body.
And whenever you feel ready,
Gently opening your eyes,
Connecting back with the environment around you.
Thank you for listening and I will see you soon.
Bye-bye.
Take care.
