Hello,
Hello there,
Welcome,
Welcome to the space,
The space that we are going to share today.
I am Maria,
If you have not been here before,
I want to welcome you.
You are exactly where you are supposed to be in this moment.
If you are not familiar with meditation at all,
I want you to know that no,
No prior experience is needed.
Please let go of any preconceived ideas you may have about what meditation is.
In this session right now,
We are going to be spending a few minutes together in a body scan.
That merely means that I'm going to guide your attention from one part of your body to the next.
Your mind may wander and that's okay.
Maybe when we focus on certain parts,
Perhaps memories or feelings that you may not have anticipated may arise for you and that's okay too.
This is your time.
You may remain in a seated position with your feet firmly planted on the floor beneath you or you can lie down if that's more appropriate for the space that you find yourself in right now.
I want you to listen to my voice and try to remain still.
This is not a moving meditation,
But of course if you need to change position at any time,
You will not be ruining anything.
Don't worry.
You are going to be hearing my voice.
I can't hear you of course.
Feel free to breathe as loudly as you need to.
Feel free to close your eyes if they are not closed already.
I want to invite you to relax your shoulders.
Relax your hands into your lap,
Palms facing upwards.
With your eyes closed.
I want you to feel the light that is behind your eyelids.
I'd like you to breathe at your own pace.
Each inhale is through your nose and the exhale through your mouth.
But whatever is most comfortable for you is the right way to do it.
We are going to begin with our focus on our feet.
Feel the earth.
Whether you have shoes on or off,
Socks on,
Are your feet in the grass,
Or are they on carpet?
Think about the textures,
The materials,
The surfaces that are around your feet.
Gratitude for those feet.
Each toe is important.
Each tiny little bone.
Keeping you balanced as you walk through your life.
Keep breathing at your own pace.
Move your attention up to your ankles.
All the times they bend.
And adjust your gait as you walk.
Move up your shins,
Your calves,
Your knees.
Try to exhale more than you inhale.
Sending love out into the world.
Move your attention up to your thighs.
Using the cushion of your glutes on whatever surface you find yourself on.
Those muscles work hard to help move you through life.
Gratitude.
Your hips.
There is energy in your lower abdomen,
Across your lower belly.
No matter how much flesh you have on your body,
That energy is stabilizing you.
Let's move our focus inside of our abdominal muscles.
All those organs that work so hard,
All of the time.
Without the need for us to control them.
Digestion.
Move up to your rib cage,
The front of your ribs and your back.
Feeling your muscles holding you upright.
Feeling the bones of your back at your angel wings.
Relaxing your shoulders.
Pulling them back ever so slightly as you sit up straighter.
Feeling your arms relax.
Your wrists.
Your hands.
Feeling the energy in your palms.
Let's move our attention to our neck.
The back of our neck,
Our vertebrae.
Working so hard to keep our head upright all of the time.
Move your attention to your jaw.
Feeling your jaw,
The muscles of your cheeks.
Feeling your nose.
Feeling your eyelids.
Your eyebrows.
Your forehead.
Feeling the top of your head.
Feeling the energy of every hair follicle attached to your scalp.
I'd like you to take your hands,
Place them in prayer position in front of your heart,
Palms together.
Feeling the bend in your elbow on each side.
Feeling your shoulders relax.
Feeling a smile.
A smile.
I grace your face.
Your eyes are still closed.
You can feel the muscles of your face relax.
When you are ready,
Relax your hands back down to your lap.
And gently open your eyes.
Relax into the music if you like.
I won't be back this time,
But come back another time.
Feel free to send me a message if you've enjoyed our time together.
I am Maria,
Just in case you forgot.
I love you.
