For joining me.
My name is Emily.
It's lovely to be here with you today for this meditation.
Let's begin by finding a comfortable place to be.
Maybe that's sitting or laying down.
And sense into the right and left sides of your hips.
How do they feel today?
Where do you find tension?
Where do you find ease in your hips?
Just feeling and noticing.
Very slightly shift your weight back and forth from right to left until you feel your weight evenly placed on both sides.
Make any other shifts to your body to adjust and then bring your awareness to your seat.
Squeeze your glute muscles and relax them slowly.
And again,
Contract,
Squeeze your glute muscles and slowly relax them even more deeply this time.
Now tune into all of the areas of your body that are in contact with the chair,
Cushion,
Or floor.
Let those connection points release into the support of the surface beneath them.
Let your body gently move into a weighted and relaxed place.
Breathe in and exhale,
Feeling relaxed.
Again,
Breathe in and exhale,
Letting go of whatever you need to let go of in this moment.
How does this weighted feeling impact your spine?
Feeling into your tailbone and sacrum,
Let your lower back soften.
Feel into your mid-back as you breathe into your back ribs,
Bringing gentle flexibility to your mid-back.
Sense into your upper back.
Feel your shoulder blades rest with ease on your back body.
How does this feeling of weightedness impact your jaw,
Your facial muscles,
Your eyes?
Let your joints breathe a sigh of relief and let go of any tension.
Let go of guardedness,
Let go of stress,
Let go of gripping or clenching in through your muscles.
Allow your fingers to open and palms soften.
Maybe you rest your hands on your body or somewhere around you.
Bring your attention to your left arm,
Wrist,
Elbow,
Shoulder.
Bring that sense of weightedness into your left arm as you allow your joint tension to melt into relaxation.
Now bring your attention to your right arm,
Wrist,
Elbow,
Shoulder.
Let the joints of this arm be easy and relaxed.
Feeling both arms now,
Maybe like wet noodles,
Flexible,
Floppy,
Tension-free.
Move your neck from right to left,
Sensing into any restrictions.
Then imagine that each vertebrae becomes a little more melty and relaxed,
Bringing ease to the base of the neck,
Then the middle,
Then the upper vertebrae,
Until you feel your skull heavy and weighted.
Breathing in and exhaling.
Notice the slow natural rise and fall of your ribs and the soft expansion and release of your belly as you breathe.
Tune now into your hip joints.
Imagine the long bones of your legs that extend from your hip joints.
Imagine them as flexible and gel-like,
Bringing an ease and fluidity to your lower body.
Now feel into your right foot and your left foot.
Maybe you bring some little movements to your feet.
Maybe you wiggle your toes or clench and relax your feet.
Maybe you circle your ankles,
Point and flex them.
Then let them feel heavy.
Let your heels sink in to the surface beneath you.
Imagine the arches of your feet have that flexible gel-like quality.
Let the little joints of your toes feel at ease.
Breathing in and exhaling as you sense weighted relaxation through your full body.
Let your awareness expand from your feet up to your knees to your knees up into your hip joints.
Then let your awareness float into your lower back and belly,
Up into your rib cage,
Your mid-back,
Your chest and upper back.
Feeling into your heart,
Your lungs.
Bringing your awareness now down into either arm from your shoulders down through your arm bones all the way to your fingertips.
Floating your awareness back up to the base of your neck,
Up each vertebrae of your neck and into the skull bone.
Bringing your awareness to your facial muscles,
Your ears and the top of your head.
Holding your entire body now in your mind's eye.
Sensing into this relaxed,
Weighted,
Deeply rooted sensation through your full body.
You can stay here for as long as you'd like enjoying this sensation.
Maybe you extend gratitude to your body for anything that it's helped you with today or for just simply being in this moment.
Thank you for joining me.
