This short meditation will help you to connect with your body.
We will use the breath to create awareness of each part of the body.
I will guide you but if at any moment you feel distracted,
Go back to noticing your breathing.
So let's start by finding a comfortable position.
You could be sitting or laying down.
Make sure that your hands,
Your arms and your legs are uncrossed.
And allow gravity to support you.
Close your eyes and let's start.
Take a long deep inhale.
Inhale slowly as much as you can.
And then exhale slowly.
One more time.
Inhale slowly and deeply.
And then exhale slowly.
Last time.
Inhale deeply and slowly.
And then exhale slowly.
Now you can go back to breathing at your own rhythm.
But just take the time to notice the air coming inside of your nose and traveling down to the rest of your body.
And exhale slowly to allow the air to spend more time inside of your body.
Be thankful for having this time to just relax and breathe.
Leave any worries or things to do on the side just for a few minutes and take time to do something for yourself.
Start relaxing your feet and all you need to do is bring awareness of your feet.
And when you inhale direct the air straight to your feet.
So take a long inhale.
Sending the air directly to your feet to allow your feet to relax.
As you keep breathing,
Feel your feet relaxing completely.
Feel your toes relax in the inside.
Feel the sole of your feet relaxing.
The top part of your feet completely relaxed.
And keep breathing slowly.
Now allow the relaxation to go up to your knees and focus on breathing.
Sending the air directly to your knees.
And feel the back part of your knees,
The front part and the sides of your knees relaxing.
Now bring your attention to the upper part of your legs.
And inhale directly to your legs.
And feel how your legs relax.
Allow gravity to support you.
To support your legs.
And now from your waist down you should feel very relaxed,
Very light.
Now bring your awareness to your hips.
And allow the air to massage that area so you can get relaxed.
And make sure that when you inhale you bring relaxation to your body.
And when you exhale you let all the stress and the tension from your muscles to leave your body.
Now with the next inhale bring your attention to your stomach.
Which is an area where you can notice the inhale and the exhale.
So notice how when you inhale your stomach rises up.
And when you exhale it contracts as you're letting all the stress leave your body.
With the next inhale feel your ribs expanding as you inhale.
And feel them contracting with your exhale.
With the next inhale bring your attention to your chest.
To the middle of your chest and inhale down to your heart.
And then exhale slowly and let all the stress that you hold in your chest leave your body.
So think about the importance of your heart.
And how much you're helping your heart when you take long inhales.
And when you exhale you're helping your heart to get rid of toxins that you don't need anymore such as stress and tension.
With the next inhale focus on your shoulders.
Which is another area where you can notice the inhale as your shoulders rise up.
And then when you exhale feel how they go down as if you're getting rid of a huge heavy lift that you have been carrying.
And feel the relaxation.
Feel your arms getting relaxed as you exhale.
And now feel your hands being completely relaxed.
And pause for a second and pay attention to your hands.
And inhale down to your hands and allow your fingers to relax in the inside.
Allow the palms of your hands to be relaxed and the top of your hands to be relaxed.
And remember when you inhale you can repeat in your mind I'm inhaling relaxation.
And when you exhale you can repeat in your mind I'm letting all the stress and tension leave my body.
Now bring your attention to your lower back which is an area where we hold a lot of stress.
And when you inhale inhale down to your lower back and allow the air to massage that area.
And then exhale all the stress that you hold in your lower back.
Now bring your attention to your upper back and allow the inhale to bring relaxation to your upper back.
And exhale all the stress.
Now with the next inhale bring your attention to your neck which is a very important part of our body.
Because it connects our head with the rest of the body.
So allow the air to relax the front of your neck,
The back of your neck.
Now bring your attention to your mouth and make sure that your mouth is relaxed inside.
Make sure that your teeth are relaxed and your tongue is relaxed resting in the bottom of your mouth.
Relax your cheeks and now relax your eyes and make sure that they are softly and gently closed.
And now relax your forehead and your mind.
So when you inhale bring more air into your brain.
And then when you exhale.
So now relax your brain and all you have to do to relax your brain and your mind is to observe your thoughts.
As they come don't engage with them and see them passing through.
At this point your body should be completely relaxed but this is a perfect time for you to scan your body.
And if you find any area where you're still holding some tension use the breath and direct the air straight to that area.
And allow the air to massage it and relax it.
And as we're getting close to end the meditation I invite you to set an intention and allow the breathing to help you whenever you need to release some stress.
And remember you can do it at any time,
Anywhere because the breathing is always there with you.
So I'm going to count to three and when I reach three you will open your eyes feeling better than before,
Completely relaxed and connected with your body.
One,
Two and three.
Open your eyes feeling better than before,
Completely relaxed and connected with your body.
Thank you.
