Find yourself in a comfortable seated position.
If this is not accessible to you today,
Lying down is also okay.
Just start by taking some breaths in and out of your nose.
The intention for today is to find some balance.
Where perhaps you have been feeling the stress of your everyday life,
We shall now find some relaxation.
Balance.
Where are you too busy doing that you've forgotten to empty your mind?
Where do you fill your life with to-do lists in your head that you've forgotten what your mind is like empty of thoughts?
Balance is not being one way or another.
Today if thoughts come up that is okay.
Let them be,
Then let them go.
This is sometimes easier said than done.
But remember that meditation is a practice and you're only human.
Today we're going to do a relaxation technique starting from the crown of your head down to your toes.
Release any tension that we're feeling within our body.
So when you're ready,
If you've not already,
You can now close down your eyes and bring your attention to the top of your head.
What is the energy of your crown?
Do you feel any tension within your skull?
We're going to use exhales to allow ourselves to sink down further into our seat.
Inhaling deeply with your attention to the top of your head.
Exhale and let it go.
Bringing your attention to the side of your head,
To both ears.
Can you let go even one percent more than you currently feel?
Bringing your attention to your forehead.
Have you noticed that you maybe you've been frowning?
That maybe you're holding on to something.
Now is your chance to let it go.
Exhaling,
Allowing your forehead to soften.
Now bringing your attention to your jaw.
We often hold a lot of tension here,
Especially if we're feeling stressed.
So now is your chance to let go just a little bit more,
Allowing your lips to part,
Your tongue to soften,
Allowing your jaw to sink away from the top of your mouth.
Now bringing your attention to the full of your head.
Is there anywhere that maybe I've not described,
But you can let go of?
Using the exhale as an anchor,
Allowing yourself to sink down into the sea of relaxation.
Now moving down to your shoulders.
As you exhale,
Allow your shoulders to sink away from your ears.
Even just one percent more than you currently feel is good enough.
Moving your attention to the top of your arms.
Can you allow yourself to let go?
Any tightness you feel in the muscles,
Just releasing it now.
Moving further down your arms to your wrists and hands.
Are you clasping onto anything?
Allowing your fingers to curl in towards your palm.
Letting them gently rest on your lap or on your thighs.
Now bring your attention up towards your heart,
To your chest.
Can you alleviate any tension here?
Using your awareness.
Is this emotional or is this physical?
Maybe it's both.
Just allowing this time to let go now.
Bringing your attention to the top of your rib cage.
Feeling the breath moving your body.
On your next exhale,
Can you allow yourself to alleviate and find ease within this part of your body?
Next up,
We bring our attention to our belly.
We can often find that we hold on to our belly.
Especially as women we may feel like we need to be thin.
And then this translates into our belly.
But now we're going to use this time to let this go.
As you inhale your belly expands.
As you exhale it relaxes.
Just do a few breaths here.
Each exhale allowing yourself to relax even further.
Now bringing your attention to your pelvic area.
Is there any area of this place that's holding on?
Allow yourself to relax further now.
Breathing into the pelvic region.
You may notice that if you feel some tension in your pelvic region that you also have some tension in your jaw.
This is totally normal and this is because they are both connected.
Allow yourself to sink down further into your seat as you exhale.
Now we move down to the top of your thighs.
Loosening any muscle tension here.
Now to your knees.
Gently moving down towards your ankles.
To your feet.
Allowing them to relax now.
As you exhale sinking further into the ground.
Allowing the earth to hold you.
Knowing that you are safe now.
Bringing your attention back up.
The energy moving up.
Seeing the whole of your body now.
Noticing how you feel.
Is there any area in your body that still needs that extra bit of softening?
Can you make that 1% now 2% in this area?
Still using your breath as a way to anchor.
Further softening on the exhale.
Bringing your attention to the full of your body again.
Just taking a few deep breaths here in and out of your nose.
As you inhale feel your body expanding.
And now perhaps on your exhale you can let out a little sigh.
Exhaling feeling the whole of your body soften and melt.
Doing two more in breaths and out breaths with a sigh.
And now you can bring your attention back inwards.
Moving the energy back towards your heart.
Allowing yourself to become aware of the space around you.
Back to this present moment.
You can now begin to move your body starting with your wrists.
And now moving your ankles and your toes.
Waking up.
Bring your attention to your shoulders and give them a little roll forwards and backwards.
Maybe also rolling your neck in circles.
Slowly bringing your presence back.
Maybe giving a little stretch.
Or opening your eyes and coming back to the room.
Be cognizant of what you are seeing.
