Gentle Breath And Neck Movement Meditation

Welcome to this Guided Breath and Gentle Neck Movement Meditation.

Alright,

So let's start with coming into a comfortable seated position.

Sitting with an upright spine.

Closing your eyes.

Just noticing how you feel.

Taking a couple of deep breaths in and out through your nose.

Then we're going to do some gentle movements with our neck.

Linking the movements with our breath.

So inhaling at the center.

And exhaling as you turn your head towards the right side.

Inhale.

Bringing the head back to the center.

And on the exhale turning your head and looking towards the left side.

Still keeping an upright spine.

Inhaling back to the center.

And exhaling looking to the opposite side.

Moving with your breath here.

Inhaling to the center.

And exhaling to the side.

Inhaling to the center.

And exhaling to the side.

Inhaling to the center.

And exhaling this time allowing the head to fall forward.

Still keeping a straight back.

Inhaling bringing the head back to the center.

And on the exhale allowing the head to tilt back.

Looking towards the sky.

Inhale center.

And exhale allowing the head to fall forward keeping a straight spine.

Inhale center moving with your breath here.

And exhale tilting the head back.

Inhaling back to the center.

And exhale allowing the head to fall forward.

Inhale center.

And exhale allowing the head to fall backward.

Inhale center.

Now we're going to start making some half circles with our neck.

So rolling the head to the side.

Forward to the opposite side.

Back in the same direction half circles.

Rolling the head from side to side.

Noticing if there's any tension or discomfort in your neck or shoulders.

Gentle movements remembering to breathe.

Rolling the head from side to side.

And bringing the head back to the center.

Just taking a moment here sitting in silence.

And then placing one hand on your chest and one hand on your belly.

Just taking a couple of deep belly breaths here.

Breathing into your hands,

Chest and belly.

And exhaling everything out.

Breathing in.

Exhaling everything out.

Continuing on your own.

Placing your hands back onto your knees.

Just finding a natural breath here.

Still keeping your eyes closed.

Noticing how you feel.

Noticing if anything has changed in your body.

In your mind.

And start bringing in some gentle movements.

Maybe moving your fingers and your toes.

Any small movements.

And then placing the hands on top of your heart.

Just taking a moment here to thank yourself.