Hi and welcome.
This will be a short guided meditation for releasing tension within your body from training.
To begin,
Find a comfortable position within your space that you can either sit or lie in for just a few moments.
It could be in a chair with your feet flat on the floor.
Maybe it's sitting on the floor cross-legged style or even lying down on your back.
Anywhere that feels good to you that allows you to just pause for a few moments.
If you're lying down,
Let your hands rest gently by your side.
If you're seated,
Let your hands rest facing up on your knees.
Close your eyes if you haven't already.
Begin to draw your attention and awareness to your breath as you inhale through your nose and exhale through your nose.
Take one more breath just like that inhale through your nose and exhale through your nose.
Start to shift your attention and awareness into your third eye center,
The space right in between your eyebrows.
Inhale through your nose and exhale through your nose.
We'll begin a scan of your body starting at the top of your head.
As each body part is called out,
Draw attention to that area and relax that space.
To begin,
Focus your attention at the top of your head.
Let go of any thoughts that are lingering within your mind.
Let the weight of your skull on the ground beneath you or resting on your shoulders melt away,
Feeling light and weightless.
Shift your attention onto your jaw.
Then clench your jaw and let go of any tension that you're holding onto there.
Next,
Move down into your neck.
Relax any tension that you're holding onto in your neck from the day that you've had.
Move down into your shoulders.
Let your shoulders fall away from your ears.
Roll your shoulders back and down.
Draw your attention into your right arm,
Then your left arm.
Notice your stiff muscles in your arms getting a bit lighter.
Next,
Shift your focus down into your right hand and your left hand.
Let any tightness in your hands melt away.
Shift your focus on into your chest.
Feel the rise and fall of your lungs as you inhale through your nose and exhale through your nose.
Feel your lungs fill up like a balloon each time that you take a breath in.
Move down into your abdomen.
Let your abdomen expand as you inhale through your nose and exhale through your nose.
Feel your midsection get lighter with each breath that you take.
Now move down into your strong pelvis.
Feel the grounding that you have into the floor or seat beneath you.
Then shift your attention into your right thigh and your left thigh.
Let go of any tightness in your powerful legs that have carried you throughout your day.
Next,
Focus on your right knee and your left knee.
Notice the lightness that you're now feeling in each of your knees.
Draw your attention into your right calf and your left calf.
Let any soreness in your calves completely disappear.
Finally shift down into your right foot and your left foot.
Release any tension you're holding on into in your resilient feet.
Take one final scan of your whole body.
Imagine any areas of tightness that you're still retaining in your body now.
When you're ready,
Start to come back into your breath.
Take an inhale through your nose and an exhale through your nose.
Inhale through your nose and exhale through your nose.
Begin to draw small movements into your fingers and into your toes.
Maybe rock your head from side to side.
Draw larger movements into your body,
Stretching whatever feels right to you.
Start to take your focus off of your breath and drop back into the space that you're either sitting or lying within.
If you're lying down,
Start to make your way up to a seated position within your space.
When you're feeling ready,
Begin to blink your eyes open.
Notice the lightness that you now feel within your body.
