Meditations by Deedee of Wellbeing.
Come down into a seated position or coming to lie on your back or whatever position is more comfortable for you and just taking a moment to really fully arrive here,
Leaving the day's events behind as you begin to focus on the rise and fall of the chest.
Just making any adjustments that you need,
Thoughts come to mind,
Just accept these thoughts as you continue to focus on the rise and fall of the chest.
Beginning to make the inhales and the exhales just a little bit longer,
A little bit slower,
If you haven't done so already,
Slowly closing the eyes as you begin to draw your focus down towards the toes,
The ball of the foot,
The arch,
The heel,
The ankle and just noticing any sensations you feel here in the foot,
Relaxing the foot as we move up along the leg,
The calf,
The knee,
The thighs,
Relaxing the leg,
Coming up through the hip,
Stomach,
Softening the stomach,
Softening the chest and just noticing any sensations you feel here as we work all the way up towards the shoulders,
Pushing the shoulders slightly away from the ears,
Softening the shoulder,
Drawing your attention now to the lower back,
Slowly move up the spine,
Paying attention to any sensations in the back,
Upper back,
Shoulders,
Softening the shoulders,
Softening the back,
As you draw your attention down towards the fingertips,
Palms of the hands,
Backs of the hands,
The wrists,
Relaxing the hand as you move up the lower arm,
The elbow,
Upper arm,
Shoulders,
Noticing any sensations in the arms,
Relaxing the arms,
Coming up towards the neck,
Softening the neck,
Releasing any tension that's not needed right now,
Softening the jaw,
Softening the tongue,
The cheek,
The eyes,
The space between the eyebrows,
As we draw all the way up to the top of the crown,
Taking a nice deep breath in and as you exhale,
Releasing into the ground below you,
Allowing the ground to hold your weight,
As you begin again,
The nice long slow breaths in and the long slow exhales,
Each time you exhale,
Just releasing that little bit more into the ground below you,
Releasing tension that's not needed in this present moment,
Tension that you might not know that you've been holding throughout the day,
On the exhale we let go and if thoughts are coming to mind,
Just return your focus on the rise and fall of the chest and continuing this awareness into the belly,
Can you feel the belly rise and fall on your inhale and your exhale and just noticing if there's any other body parts that are moved with the breath,
Continuing to breathe in long slow breath and exhaling a little bit longer,
A little bit slower,
Letting go,
As we take one nice long in breath in together,
Breathing in through the nose and exhaling through the mouth,
Beginning to move the fingers,
Toe,
Maybe finding some movement in the wrists and the ankle,
As you begin to move and stretch in whichever way feels good for you and when you're ready,
Slowly rolling over to one side,
There's no rush,
Taking your time as you begin to slowly start to push yourself up into a seated position,
We breathe in,
Arms reach up over the head,
Hands come into prayer and as you exhale,
Bringing the arms down in front of the chest,
Bowing the head to meet the fingertips,
As you just take a moment here just to show yourself some gratitude for taking some time out today for looking after you when you're ready,
Slowly opening the eyes.
