Welcome to your guided meditation.
In today's journey we're going to take some time to notice our bodies,
To notice the sensations and memories,
Ideas and thoughts that show up when we're present in this beautiful vehicle we get to live in.
So take a few nice and deep breaths.
Let your lungs be completely filled.
Exhaling fully after each breath.
Completely emptying all the air from inside of your lungs.
On your next inhale you're going to take a deeper breath but only through your nose and on the exhale breathe out through your mouth.
Allow this flow to carry on for a little while.
Feel what it feels like to have all of that rich oxygen filling your lungs.
And on your next exhale I want you to push out a little bit of extra air right at the very end.
Notice that there's still some air hiding inside.
On your next inhale I invite you to drag your breath along the back of your throat.
Feel as it just drags all the way down.
And you can exhale normally but continue dragging that breath along the back of your throat.
Notice what it feels like.
Maybe even let your mind follow your breath as it flows in your nose all the way down the back of your throat,
Down into your lungs.
Maybe you can even follow your exhale as it comes up,
Blows out,
Filling the room that you're in.
Notice any sensations happening in your body as you do this.
Fantastic.
Keep this going and maybe you can notice,
You can bring your awareness to the very top of your head,
The very tip top.
Notice what it feels like at the top of your head.
Awareness all around the top of your head.
Bringing your awareness to one of your temples,
Across your forehead,
And to the other temple.
Your awareness to come down to your eyes.
Notice if there's any tension around your eyes.
You can just relax it.
Maybe there's tension behind your eyes and you can relax that too.
Feel as it releases.
Your awareness across your cheeks,
Releasing any tension from your cheeks and jaw.
Let your mouth hang open.
Awareness to anywhere else on your face.
See how much of your face you can feel.
Coming to the tip of your nose.
Coming down to your neck.
Relaxing your shoulders.
Feel them release.
Letting go of all the weight you may have been carrying.
You don't have to carry it anymore.
Awareness to go down one of your arms,
Nice and slowly.
Feel your elbow as you pass,
Your forearms,
Your palm,
All the way out to your fingertips.
One finger at a time.
And bringing your awareness back up your arm,
Over to your other shoulder.
Going down that arm,
Letting go of any tension.
To your fingertips,
Feeling one finger at a time.
Your palm,
Wrist,
Back up your arm,
And moving your awareness across your chest.
Moving down,
Maybe even feeling your ribs.
Down your stomach.
And follow along your hips all the way to your back.
And I want you to feel that you can follow your spine all the way back up to your head.
Noticing how that feels.
And like a fountain,
Bringing your awareness back down your back.
All the way down,
Releasing and letting go of any tension along the way.
Really taking your time to feel.
Again,
Moving your awareness around your hips,
Across one of your thighs,
And moving all the way down your leg.
Nice and slow,
Seeing how much you can feel and release along the way.
Take some time to feel your knee.
Releasing your calves,
Your ankle,
Down to your foot.
Slowly move along and bring your awareness to each toe.
Feel the toes as best you can.
Bringing your awareness to the bottom of your foot,
Your heel,
And all the way back up your leg.
Take some time to feel along the backs of your legs.
Releasing anything that needs to be released along the way.
And take some time to move your awareness along your glutes.
Bringing your awareness,
Seeing how much you can feel.
And across your other hip to your thigh.
And again,
Slowly moving down your leg.
Take some time at your knee,
Releasing anything that needs to be released.
Down your calf,
Feeling your ankles to your foot.
Feeling each of your toes,
Your foot,
Your heel.
And when you're ready,
You can take a nice deep breath.
On your next inhale,
I want you to breathe all the way to the bottoms of your feet.
Filling your entire body and release.
On the next inhale,
Breathing all the way down your arms to your hands and release.
One more big breath.
Beautiful.
Spend as much time going through and feeling as you can.
Spend as much time here as you'd like.
And when you're ready,
Bring your awareness back to the room that you're in.
