Hello love and welcome to this week's guided meditation.
Today we'll be using the power of touch and presence awareness to love up on the back of your body.
The back can be seen as a living metaphor for your past,
The unseen,
Your subconscious mind,
And the often overlooked support systems in your life that make living not only easier but possible.
To begin this meditation find a comfortable,
Supported,
Seated position.
Let your hands come to rest in your lap or on your legs.
Close down your eyes.
Relax your jaw.
Release any tension in your forehead.
Let your shoulders fall away from your ears.
On your next inhale find lift through the crown of your head.
As you exhale soften into your seat,
Grounding,
Settling in.
Let's take three super slow breaths together here,
In and out through the nose.
Not rushing anything,
Just letting the air flow in and out in a way that feels deeply restorative and nourishing.
In and out.
In and out.
In and out.
Notice how by slowing down the breath everything quiets and begins to settle within.
Just letting your breath be calm and natural now,
Perhaps a little slower than usual but with no effort or strain just let it be easy.
From this place of calm bring your awareness to your body,
Feeling your body as a whole.
Just noticing where most of your energy and awareness are focused and centered.
Is it more towards the front of your body,
Your head,
Your heart?
Or is it more focused on the back of your body?
If you find your energy is mostly focused on the front of your body as it is for many of us,
Can you imagine what it would feel like to feel your back as viscerally as you feel your front with as much energy and attention?
And with that in mind I invite you now to bring all your awareness,
All your attention to the back of your body.
Just resting your full presence here,
Acknowledging your back body.
How is your back feeling?
Are there any areas of tightness or discomfort?
Any areas of openness and ease?
Just noticing without judging.
Your back is constantly supporting you and making your life more accessible.
It's also a symbolic metaphor for the support systems in your life.
And so I invite you to softly think of a support system in your life that just makes things a little easier,
A little better.
What people,
Structures and systems keep your life in balance and allow you to be forward facing in your expansion.
Some examples might be the janitor in your building,
The farmers who grow your food,
The roadways that allow you to travel across the country,
The trees of the world that exchange our carbon dioxide and make fresh oxygen for us to breathe.
Just focusing on one support system in general and offering it your heartfelt thanks.
Maybe even sending a blessing or offering of love their way.
And now I invite you to love up on and bless your own physical back through the power of loving touch and awareness.
As we do this,
You may need to move around and make some adjustments to accommodate the movements.
Just do your best and know that all movement prompts are optional.
Only do it if it feels good to you and it's easy for you to do.
Otherwise just let your attention rest on each spot that I name and love it with your open awareness.
Breathing in and letting it all go with a big sigh.
To begin I invite you to gently massage your skull in the back of your head with your fingertips.
Sending love and appreciation to this area.
Moving your hands to the back of your neck.
Perhaps massaging this area or just gently holding your hands over your neck.
Sending it love.
Moving down to your shoulders and upper back.
Reaching this area in a way that's easy and accessible to you.
Giving it love.
Perhaps even saying I see you and I love you.
I acknowledge you.
Thank you.
Moving down to your mid-back giving it a loving squeeze,
A massage.
Taking another breath in.
Exhaling slowly.
Moving your hands down to your lower back.
Massaging your sacrum.
Perhaps saying thank you and acknowledging its support and presence in your life.
Letting your hands run over your buttocks.
Perhaps giving yourself a cheeky squeeze and a moment of appreciation for being such a supportive area of your body.
Allowing you to sit in comfort.
Moving down to the backs of your legs.
Massaging and rubbing this area.
Letting the backs of your legs know I see you and I love you.
Thank you for your support and your strength.
I appreciate you.
Thank you.
Bringing some attention to the backs of your knees and your lower legs.
Massaging the backs of your ankles.
And finally moving down to the soles of your feet.
Massaging the soles of your feet.
Letting them know you see them.
Love them.
And deeply appreciate their gift and presence in your life.
How they allow you to move with ease and stay connected to the earth.
Take a nice big easy inhale and a slow mindful exhale.
Relax.
Feel free to give some extra love and attention to any areas that you feel needed here.
Some extra time,
Presence,
The warmth from your hands.
And when you're ready returning to your original meditative position.
Just letting your hands come to rest in your lap or on your legs again.
Breathing deeply into your body now.
Noticing any tingles or sensations that are present.
Do you feel more balanced as a whole?
Allow your attention to soften here as you open to your full body awareness.
Feeling yourself as a balanced and unified whole between the back of your body and the front of your body.
Perhaps reaching your arms up to the sky above your head in thanksgiving.
Letting your palms kiss and on your exhale lowering them together in prayer position until they land at heart center.
Bowing your head in thanksgiving for this beautiful body you have.
Your strong back and all the support systems in your life that love and nurture you and make your life easier.
Inhale deeply.
Exhale fully.
Thank you so much for joining me here today.
The love and light in me see,
Honor and bless the love and light in you.
From my heart to yours,
Namaste.
