Hello,
And welcome to day three of our meditation practice.
Over the last two sessions,
You've learned foundational practices,
And on day one we explored breath work,
Using mindful breathing to calm the mind,
Reduce stress,
And activate the body's relaxation response.
And studies show intentional breath work lowers cortisol levels,
Those are the stress hormone,
Or that's the stress hormone,
And supports emotional balance and clarity.
On day two,
You experienced a body scan,
Systematically tuning into physical sensations to release tension,
Enhance interceptive awareness,
The ability to sense internal signals like tension,
For example,
Tension in your chest,
Or an elevated heartbeat.
And today,
We're merging these two in one cohesive meditation.
We'll begin with a gentle breath-centered anchor,
Then guide through a full body scan.
So I'd like you to find a spot,
Whether it's lying down or seated,
You can put a pillow under your knees if you need to lie down,
If that helps your back.
And if you're seated,
Just make sure your feet are touching the floor so you're really relaxing,
You're not contracting your hip flexors to hold you up there.
And then just close your eyes or soften your gaze.
And take three slow,
Deep breaths,
Inhaling fully through the nose,
And exhaling gently out your mouth.
And if for some reason you can't inhale through the nose and exhale through the mouth,
Just do whatever you can do.
So as you're taking these breaths,
I'd like you to just let your body relax,
Melting into the floor,
Or feel your hips sinking into the chair,
Maybe your back is touching the back of the chair.
And just breathe naturally and notice the air's flow in and out.
And depending on what time of the day you're doing this meditation,
If you're doing it in the morning,
I'd like you to imagine with inhale,
A bright,
Beautiful morning light entering your body,
Where if you're doing this at night,
I'd like you to think of soft moonlight inhaling into your body.
And with each exhale,
Release the tension in your body.
We're going to start with your legs and your feet.
I'd like you to feel the contact of the ground.
Maybe it's your heels that are touching the ground,
The back of the heel,
The back of the foot,
Or the soles of the feet if you're seated.
And either way,
I'd like you to picture roots,
Like of a tree,
Reaching down and grounding you.
And breathe into this area,
Focusing your breath there,
Sending your breath there.
Releasing any tension in your feet,
Releasing into the ankle joint,
Relaxing your toes.
Moving up into the calf,
Into the front of the leg,
Into the back of the leg.
Just breathing,
Moving towards your hips and your lower back.
Notice any weight or tension.
Let your body be heavy.
Visualize gentle waves washing through and softening your muscles.
Moving towards your abdominals,
Your chest.
Observe the natural rise and fall of your breath.
Visualize when you breathe in,
If you're thinking about the sun,
A warm sun.
If you're in the morning,
It's glowing in your chest.
Or a calm moon if you're doing this at night.
So just observing the flow,
The flow of breath in and out.
Moving up towards your shoulders,
Letting them drop heavy into the ground,
Or sliding down your back if you're seated.
Envisioning any tension dissolving with each exhale.
Let it flow right down your shoulders,
Into your arms,
Out through your hands and your fingertips.
Moving towards your neck,
Your face,
And your head,
Notice your jaw,
Relax your jaw.
Where are you holding tension?
Is it in the root of your tongue?
Are you feeling your eyes tight?
Maybe your forehead,
Your scalp.
Picture them bathed in light,
Softening and releasing stress.
Breathing in through the nose and out through your mouth.
And your breath is unhurried and natural flowing.
And now we're going to return to the whole body and we're going to take three cycles of slow,
Deep breaths.
As you inhale,
Feel light filling your entire body,
Whether it's moonlight or sunlight.
Inhaling.
And as you exhale,
Sense a warmth,
A calm spreading through your body right down to your feet.
And I'm cuing you on the breathing,
But don't wait for my cue to breathe.
So if you need to inhale sooner,
Go ahead,
Take a deep breath in.
Feeling that light shining inside of you.
And as you exhale,
Let the warmth or the calmness spread throughout your body.
And one more deep breath in.
And as you exhale,
Letting everything go.
And if it's early morning for you,
You're just starting your day,
I'd like you to visualize stepping into a bright landscape,
Seeing sunlight on leaves,
Smelling the fresh air,
Feeling it in your lungs and invite that vitality into your day.
So that's what I'd like you to focus on.
And for the next few breaths,
Visualize stepping into that bright landscape,
Seeing the sunlight on the leaves,
Maybe some dew on the grass,
Feeling the fresh air into your lungs.
And if it's evening for you,
I'd like you to picture yourself in a moonlit garden,
See the silver shadows,
Feel the gentle breeze,
And let the evening peace wash over you,
Letting go of the day's stress.
And you're just breathing at your own pace.
Again,
Visualizing that moonlit garden,
Seeing the silver shadows,
Feeling the gentle breeze.
And when you're ready,
Just start to wiggle your fingers and your toes.
You can take your arms over your head and give a stretch.
Maybe bring your knees into your chest and rock side to side.
Then take a nice big final smooth breath in.
And exhale it out.
And when you're ready,
You can flutter your eyes open and just take a moment to notice how you feel.
Are you refreshed,
Grounded,
Calm,
Either ready to start the day or to welcome a restful sleep?
Thank you,
And I will see you tomorrow.
Www.
Mooji.
Org
