Let's move from the busyness of the mind and into the whole body.
Now the mind is part of the body,
So it's still here.
We are bringing attention to the whole body.
The whole vessel.
If you are in a comfy place,
You can do the muscle tension part.
But if you're driving or making food or some other activity,
Allow yourself to bring attention to the body parts.
You can still benefit from this meditation.
Sit or lay in a comfortable position.
Take a few natural breaths.
Consider slowing down the breath.
If you'd like,
Place your palms facing the sky or put one hand on your heart and one on the belly.
Bring attention to your toes.
Give them a wiggle.
Now bring some tension to your feet.
Give them a squeeze and hold.
Breathe,
Still holding.
And release.
Allowing the feet to completely relax.
If you're doing another activity,
Just bring some attention to your feet,
Noticing them while you breathe.
Moving up to the calves.
Bring some tension to your calves and hold them tight.
Hold.
And release.
And now bring the energy into your thighs,
Your quads and your hamstrings.
Can you bring some tension here and hold it.
Tension in your thighs and release.
Allow the energy to travel into your glutes.
And bring some tension to your glutes.
Squeeze and hold it.
Holding the tension.
And release.
Completely relax from the glutes down to your toes.
Let the energy rise into the lower abdomen,
Pulling the stomach in.
Holding tension,
Pulling the belly button down,
And release.
Allow the energy to move up into your chest,
Flexing your chest with as much tension as you can.
And release.
Now we're going to move into the shoulders.
This is a place where a lot of us hold tension.
So bring that tension into your shoulders,
Maybe bring your shoulders up to your ears and feel that tight tension and all of the muscles and hold it.
And release,
Pulling the shoulders down,
Relaxing,
Allowing all of the energy to move into your biceps.
And flex your biceps.
And hold it.
And release.
The tension now moving into your wrists and hands.
Can you grip your fists tight?
Maybe flexing your wrist as well as clenching your hand.
Bringing all of this tension.
Hold it.
And release allowing the hands to fall open the wrists to release the energy is now moving up into your face and your neck and you're going to scrunch your face and push your tongue into the roof of your mouth and keep the tension in your face scrunching scrunching hold it you and release.
Allow your face to rest.
And now we're going to bring tension to the entire body at once,
If you're able.
So tense up your toes,
Your calves,
Your thighs,
Your glutes,
Lower abdomen,
Pull the belly in,
Flex your chest,
Your arms,
Your hands and wrists,
Your shoulders up to your chin and scrunch your face and hold everything super tense.
This is where we are often in our day,
Just so full of tension.
And release.
When I say the body part,
Allow it to sink deeper into relaxation.
Toes,
Calves,
Thighs,
Glutes.
Lower abs,
Belly,
Chest,
Arms,
Wrists and hands.
Your shoulders are melting with relaxation.
Your face just fully Release.
Notice anything the body's telling you.
Is there anywhere there's extra tension?
See if you can let it release.
And one more time,
We're gonna do a full body flexion and then release.
So let's bring tension to the entire body again,
All at once if you can.
Toes,
Calves,
Thighs,
Tighten those glutes,
Pull in the stomach,
Flex your chest,
Your arms,
Your hands,
Your shoulders up to your ears and scrunch your face.
Flex,
Flex,
Flex,
And release.
Now one more time I'm going to say the parts of the body and allow them to sink deeper.
Toes,
Calves,
Quads and hamstrings,
Glutes.
Lower abdomen,
Your stomach,
Your chest,
Your arms,
They're so heavy,
Your hands,
Your wrists,
Your shoulders.
Your face.
Everything is melting deeper.
Resting.
Let's take three deep breaths to seal this practice.
We're going to inhale,
Take two extra sips of breath at the top,
And then a slow exhale.
Deep breath in.
Two sips.
Slow exhale.
Again,
Inhale.
Two extra sips.
Exhale.
Last one,
Inhale.
Two sips.
And exhale.
Take a moment to reconnect with the space around you.
Give some movement in your hands and your toes.
Blink your eyes open.
Consider a smile to bring a sense of joy to this moment.
I'm so grateful that you took this time to connect with yourself.
When you are connected with your calm and your peace,
You bring that into the world and then the world returns it to you.
May you be well.
