Welcome to your evening meditation.
My name is Heather and I'm here to guide you through a short body scan to help bring awareness to your body and release any tension,
Worries,
Frustrations,
Or any anxious feelings that have built up over the course of your day.
By the end of this meditation,
Your body will feel the weight of comfort and your mind rested into ease.
Begin by finding a position that's comfortable to you.
I encourage lying down on your back in a space that's inviting,
Warm,
And free of distractions.
But if sitting straight or remaining propped up feels better to you,
Please do so.
Allow your body to settle into the space and position you have chosen.
It may take a few moments to find the perfect crevices your body slides into and meld into it as one.
Take this time to wiggle into what works.
When once ready,
Find stillness.
Now let your eyes soften or close them down entirely.
Know that there is nothing left to see today,
Nothing left to do,
No more work to be done.
There are no messages to respond to,
No matters to attend to,
And nothing left to squeeze into the light of the day.
This time is now yours and only yours.
Begin by just simply noticing your breath.
Feel the natural push and pull of air with each draw of the inhale and each release of the exhale.
Notice.
Is your breath short,
Choppy,
Maybe a little rigid?
Or is it long,
Free,
And weightless?
Just notice.
Just appreciate.
There is no right,
There is no wrong.
There is no need to force or to fix.
Allow yourself this time and space to check in without shaming,
Judging,
Or changing the way you feel.
Once you've appreciated the depth,
Rhythm,
And characteristics of your natural breath,
Focus your attention to the top of your head.
Feel the way your head is resting on the surface below.
Notice the weight of it,
The shape it feels most comfortable in,
And any fleeting hairs that rest underneath you or atop your skin.
Now bring awareness to your forehead,
Resting and relaxing any tension in your brow line.
Allow your eyebrows to fall low,
Knowing they no longer need to express the day's questions or concerns.
Notice the way your eyelids lay and allow them to fall heavy over your eyes.
Feel the darkness they bring.
Let them rest a little deeper now.
Release any tension held in your cheekbones,
Letting each one float deeper towards its earlobe.
Allow your jaw to unclench,
Your tongue falling from the roof of your mouth.
Let your lips part just slightly to fully rest,
Feeling the coolness of each inhale,
The warmth of each exhale.
Let your chin rest heavy towards the back of your pillow,
Releasing any tension that has also built in your neck.
Allow your shoulders to fall down and back,
Peeling away from the tips of your earlobes.
Begin to notice any tension you have lying here.
Appreciate any worries,
Fears,
Frustrations or sources of anxiety that have built a home on top of your neck and shoulders.
As you peel away these stressors,
Notice them floating down your arms.
Visualize them running along your biceps,
Through your elbows,
Down your forearm,
Trickling out from the tops of your fingertips.
Know that they are no longer yours to hold onto,
Yours to carry,
Yours to be weighed down by.
Take a deep inhale in and a long exhale out.
You are free of these thoughts now.
Come back to your breath.
Just notice,
Just appreciate.
Feel the way your heart beats,
Pulsing into your body throughout.
Feel the way your belly rises and your ribcage expands,
Making room for each of your organs to do their work.
Notice any heaviness in your chest from lingering anger,
Grief or fear.
Become aware of any knots that lie in your belly from the hustle and bustle of the day and any anxiousness that came with.
With each breath,
Allow these feelings to float away,
One by one.
Take a deep inhale in and a long exhale out.
You are free of these feelings now.
Notice the way your hips sink into the earth below you,
How they rest on the surface that's supporting you.
Feel the weight of your legs hang heavy as any remaining tension in your body floats down your thighs,
Climbing your kneecaps as mountain tops,
Running down your shins,
Calves,
And dripping off of your toes.
Feel the release of any and all contraction left in your body.
Know that there is nothing left to hold onto,
Nothing left to carry,
Nothing left to weep weight down by.
Notice the space that has been cleared in your body for self-compassion,
Self-kindness,
And self-worth.
Allow every inch of your body to fall heavy.
Feel the sensation of warmth run through your bones.
This sensation is love.
You deserve this love.
Accept this love now into your very being.
Fall deeper,
Deeper,
Deeper into this feeling of love,
Of healing,
And of whole body and mind peace.
Fall deeper,
Deeper,
Deeper.
Fall deeper,
Deeper,
Deeper into sleep now.
Good night my friend.
Know that you are so loved.
Sleep well.
