So welcome to this relaxing sitting meditation and thank you for sharing your practice with me.
This meditation aims to increase your awareness of internal body sensations,
Helping you to switch from thinking to feeling and as a result you will activate a natural relaxation response throughout your body.
But just a word of warning,
If you are unable to feel warmth in parts of your body when you first try this exercise or if there are parts of your body you just can't feel at all,
Please stay with it.
Awareness will come in time.
So for this meditation I'd like you to find a nice comfortable chair and just place yourself into it with your spine straight and your back supported and just allow your feet to be flat against the floor and now I'd like you to check in with yourself,
Checking your thoughts and checking how you feel in your body.
Just notice what is happening without judgment or expectation.
Take your awareness to your hips and your thighs sitting in the chair and notice the solidity of the chair and the surface that supports your weight.
Feel the soles of your feet,
Noticing the whole surface where they're in contact with the floor and imagine you can just give in to gravity and allow the chair and the floor to support your weight and take a few slow deep conscious breaths in through your nose and out through your mouth.
That's right,
Really feel the breath moving up through the nose and moving out through the mouth and as you breathe you may notice the movement of your chest,
Rib cage,
Shoulders and imagine the expansion of your lungs and after a few deep conscious breaths just relax your breathing now.
No need to force it but just let it be and imagine now that you can breathe through the soles of your feet.
Take your awareness down to the bottom of your feet and as you take in a breath imagine that you're bringing in the warm healing energy to every cell of your body.
Just enjoy this sensation of breathing in through your feet,
The warm healing energy up to every cell of your body and on the next breath in imagine filling your feet up with this positive relaxing energy.
Notice the warm pleasant sensations moving into your toes,
Into your feet and through your feet.
That's right,
Just imagine that in your mind.
Just continue to focus on your feet until they feel completely relaxed and comfortable and with the next breath in imagine the warm healing energy moving higher up the body,
Up through the shins,
Through the calves and then into the knees.
Feeling the warmth moving into the thighs,
Into the back of the thighs,
Top of the thighs,
Hips,
Pelvis,
Bottom,
The small of your back,
The middle,
Moving up through the front of the body too,
The stomach,
The chest,
The upper back.
This warm relaxing energy moving through all the internal organs and fill up your lungs with the healing energy.
That's right,
As you continue to breathe let the energy move into your shoulders,
Upper arms,
Into your elbows,
Lower arms,
Wrists,
Palms and fingers.
The arms relaxed and return your awareness to your shoulders again.
Fill them with a warm healing energy and just allow this warm relaxing energy to move up into the back of the neck,
Absorbing into the neck muscles.
Just enjoying the sensations around the neck as the neck muscles soften and perhaps the neck becoming shorter as it relaxes.
Bring your awareness to your throat,
The tongue,
The jaw,
Cheeks,
The muscles around the mouth,
Nose,
Eyes,
The temples and around and inside the ears,
The scalp,
The base of the skull and take all the time you need for these relaxing sensations to fill and warm each part of your body and as you relax there imagine your whole body is filled with glowing golden light.
Appreciate the sense of peacefulness and calm and the pleasant sensations that you might feel.
Tell yourself that you can remain relaxed throughout the day and that you will return to the room feeling calm and peaceful but also alert and energetic.
And so when you're ready come back to full awareness,
Just looking around the room and becoming more alert.
Namaste.
