Hello and welcome to practice my friends.
Today we're going to share a full body relaxation together.
As you get yourself comfortable now,
Just find that sweet spot whether you're lying down or being supported by cushions maybe.
Just as you start to snuggle in now make sure you feel stable,
Warm and also comfortable.
As we're going to get ourselves set up to really take this into a nice deep dive.
If you haven't turned your phone off to do not disturb,
Do it.
And make sure you're in a place where you feel safe as well.
And as you start to settle into the shape that you've chosen,
Just notice any specific areas of your body that feel tension or discomfort.
And just see if you can soften them.
Just taking a little bit of movement maybe if that helps.
Finding just that nice spot where you can surrender just in the space of your own body.
As you let your eyes close and your jaws soften,
Your teeth begin to unclench,
Your shoulders begin to just melt into the shape and your hands to find a resting place.
And as we begin to sit together more quietly,
Notice any sounds that are around you.
Allow them to simply be.
The light,
If it's daylight,
May dance around the fringes of your eyes.
And see what you can feel across your body.
Maybe it's the fabric of your clothes or the softness of your pillows.
Just feeling into that.
Different thoughts,
Feelings and sounds may arise as we settle here a little longer.
But allow them to pass to like clouds.
Try not to go down the rabbit hole of thoughts.
Just allow them just to pass through.
Allow my words to pass through as well.
Just gently guiding you.
Gently breathing here,
Feeling the soft breath in your belly.
As we move our awareness to our busy brains,
Begin by noticing the variety of thoughts,
The frequency and the hum of everything you've ever done,
Ever known.
Everything remembered and everything stored.
And giving yourself permission now to step away from the chaos of your mind.
The thoughts that really can dim and disappear.
And using your own inner intention now just to dial that all down.
Allowing these busy minds to pause.
Pause slowing from a nine,
An eight and a seven.
Just working with your breath now.
Can you potentially or possibly notice the pulse in your temples?
Your brain is this hard working organ that holds your dreams and desires.
But give it its own chance to rest and pause.
Consciously relaxing your mind to a six and a five and a four.
Any headaches may fade away.
The fixing,
Strategizing,
Worrying and overworking and ever working brain taking a well-earned break.
As you breathe gently,
Just feeling into the brainwaves,
The softer brainwaves.
And maybe enjoying that sense of nothingness.
That's it.
And moving now down to our heart space.
Each every major artery that flows in and out of the heart today are going to be considered part of our heart.
The veins that part across your body are now also part of your heart system.
The rhythm and the pulse of your heart.
Felt fully across your body.
Your heartbeat is now weaving in and out and around your bones and your muscles,
Your organs and your brain.
Just breathing in now.
Just feel a whole body heart breath all the way to the ends of your veins.
All the way down again.
Your awareness and connection of the whole body heart space here.
The heart that keeps our human body alive,
Working 24 hours every day.
We don't ask your heart to do it.
It just knows its job.
Your heart takes the burden of love and joy and grief,
Heartache.
As you breathe in now,
Expanding the oxygen along these veins from the crown of your head down to your tippy toes.
Just feel that.
And maybe letting go of old wounds,
Heart scars and hurts.
So that we may leave ourselves an expanded heart space more available for bigger love.
Just breathing into this heart space,
Moving above any fears so that your heart opens and relaxes and be ready to receive and also to give.
Really deep connection with this beautiful heart space.
Swallowing now a couple of times.
A gentle activation through our throat.
Awareness in and around this throat space.
Just swallowing a few more times now a little more mindfully.
Feeling your muscles contract,
Descend.
That descension from in your mouth all the way down to the back of your throat.
This pathway for food,
For breath.
Bring it in clear and unchallenged for yourself.
Just feel into your throat space.
Awareness here at our lower throat to the soft part of us where our collarbones meet.
Our throats gift us conversation,
Speech and singing.
A place where our screams manifest and our fears turn into little whispers of heartfelt sometimes either desires or secrets.
Relaxing now into your throat space.
So that our voices have a chance to pause.
Where we can pay acute attention to the glands in and around our throat.
Just that awareness and that filter for any sickness or inflammation,
Alerting us when we need to slow down.
The breath that moves in and through the throat.
Really deepening our connection here to this part of our body.
Just feeling into the breath now down at our belly.
The pressure of the inhale against the soft fabric of your clothing.
The expansion around your middle as you take a deep breath.
Just replenishing and reconnecting from our heart down into our gut and into our pelvis.
This belly area.
Big belly breath together now.
Big breath in.
Just refilling to release any tension that may sit here in and around the belly for you.
Pausing so that your belly digests.
This belly that works.
It bloats,
It rumbles.
It has its own system for emotional processing and then also processing our food.
Really sending that conscious breath all the way down to the belly.
And then try to bring in a long slow exhale so that the organs here too can rest.
They can relax.
As you inhale again here connecting with the place here that guides our gut instinct.
The butterflies that can be felt.
Anxiety that twists and reminding you that we need to embrace this second brain.
Just clearing that pathway down to that wise connection in our body.
Just breathing here connecting,
Releasing.
Just feeling that clear energy around that breath now in the belly.
Just dropping to our feet.
Just tune in with the left foot.
Maybe wiggle the toes and feel and connect down to the right foot.
Maybe just flexing at the ankles here and sending our positive attention to our lowest physical point,
The soles of our feet.
Maybe you can't even feel the soles of the feet.
They've sort of just disappeared into your being.
But maybe you can notice what touches the sole or the heels or your toes.
Maybe you can feel warmth or texture.
And just breathing into our feet,
Connecting in with these hard-working,
They're like the treads on our car.
These beautiful feet,
They allow us to walk and run and dance and skip.
They allow us to run away,
But they also can bring us to pause.
Just releasing any tension through your feet,
Through the arch of your foot.
These stabilizing toes.
Each toe a conduit,
An exit point for tension.
So maybe as we point our toes here,
Just feel the tension that leaves the tips of our toes.
Maybe a soft squeeze or clench and softening to release.
Breathing in and across our whole body now.
Reconnecting in with our busy brain that's hopefully a little bit more quiet now.
These hearts that are connected to our veins that sit as a central organ in the center of our body,
But the touch across the whole body.
The throat.
Soften here.
The belly.
And our feet.
Sometimes it's nice just to let them all just exhale.
Let them all just rest.
All the tension,
All the connective tissue around these important parts of our body get to just sigh themselves.
This beautiful deep rhythm across our body now.
All right,
As we slowly begin to finish.
Maybe wiggle your toes.
Bring the arms above the head.
A more conscious,
Deep breath in.
Flood the eyelids open.
And this beautiful body relaxation,
Body connection piece.
Just notice if there's any message from your body.
Any whispers that come from your gut.
Or you just delightfully and serenely here,
Just relaxed.
As we sit up now and flutter our eyelids open and we just take in the surroundings around us.
Just begin to take from this meditation everything that resonated for you and leave behind what didn't.
I've had a lovely time sharing this practice with you.
You're welcome to come back here as many times as what it brings you.
Full body relaxation.
Honoring our brains,
Our hearts,
Our throats,
Our belly,
Our feet and our whole beings.
In love and light.
It's Kylie.
