Let's begin by finding your way into any comfortable seated position.
I'm sure all of us can relate to carrying the weight of the world on our shoulders.
In this meditation we will do a simple yet effective practice that brings a state of ease into your body mind.
I'm excited to share the Somatic Yoga Shoulder Release.
We are targeting the muscle,
The levator scapulae,
Which helps lift and rotate our shoulder blades and tilt our head.
Tightness here can cause neck and shoulder discomfort.
In this practice,
The brain tells the muscles to let go,
Therefore the results are longer lasting.
Sometimes our muscles get stuck in the stress response,
So we want to retrain the muscle from the brain level.
In this slow motion release,
You will find that it not only releases the body,
But it quietens the mind as well,
Which is a great added bonus,
So stay with me for the results.
Then we will enjoy a guided meditation.
I invite you to move away from your back support,
Sit up with a straight spine,
And gently pull your chin back to bring alignment to the spine.
Relax your arms to rest alongside your body,
Or allow your hands to rest in your lap.
Please listen to the directions first,
As they are important.
In just a minute,
Not now,
We will lift our shoulders up by our ears,
And I will count backwards from 10 as you release the downward.
It's important that at zero,
You are still holding on to the muscles,
And then invite that gentle release.
Let's do it together.
With a soft engagement,
Lift your shoulders up by your ears,
Starting to lower.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Still holding and releasing and relaxing,
Slowly letting those shoulders melt downward,
Holding still for 15 to 30 seconds.
We want to invite the muscles to stay long and relaxed.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Still holding on to the muscle and letting that tension slide out,
And now holding still.
We hold here because we don't want the muscle to go into the rubber band effect.
That's when the tight muscle that we've released slowly goes right back into the stress response.
So we hold still here for 15 to 30 seconds.
Good.
Now one last time,
Lifting shoulders up by the ears and lowering.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Still holding and releasing slowly,
Allowing those shoulders to keep being relaxed downward.
As you hold still this time,
I would like for you to imagine that my warm energetic hands are resting on top of your shoulders,
Perhaps inviting just a little more release.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Noticing the effects of this practice on your body.
Perhaps you notice more saliva in your mouth,
Which means your nervous system has let go.
Your mind may have quietened down.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
I invite you to rest back in your chair,
Feeling the comfort of the support of the chair.
Close your eyes as we begin to invite peace to descend down over our body.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Over the crown of your head and softening your face,
Your eyes,
Temples,
Cheeks,
Allowing the jaw to let go.
As this cloud of peace descends over the head and neck,
Sensing the lightness in the shoulders.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
As we invite the cloud of peace to descend over the arms,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
And fingers.
Inviting the cloud of peace to descend down over the torso now,
Softening the heart.
Feel it coming over the back body and shoulder blades.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Descending down to the low ribs and waist,
Middle back,
Down into the belly,
Inviting softness here,
Down into the lower back,
Sacrum and tailbone.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Into the hips,
Into each leg,
Thighs,
Knees,
Forelegs,
And feet.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Feeling the soles of the feet,
Entire body at peace.
Notice the spaciousness around your body.
Notice the space that you're in,
Expanding your awareness into the room that you're in.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Allowing your awareness to expand outward,
Opening.
And I invite you to rest here as long as you would like.
Wishing you deep peace,
My friends.
