Hello,
Thank you for choosing this meditation.
I hope you'll get whatever you need from taking this time to become relaxed and more aware of your whole body.
So often we're on autopilot and forget how amazing our bodies are,
So it's great to take a few minutes to just give your whole body some attention.
So now take a moment to settle into a comfortable position.
You can lie down or sit on a chair or on the floor,
Whatever feels best for you.
You can gently close your eyes or soften your gaze.
Let's begin by bringing awareness to your breath,
Allowing it to flow naturally without effort.
Take a slow deep breath in and a long steady breath out.
With each exhale feel yourself releasing any tension,
Letting go of the day so far.
There's nowhere that you need to be but here right now in this moment.
You're gifting yourself this time.
Start to pay attention to your body where it touched the floor or the chair,
The weight of your body on the surface.
As you exhale you can relax more deeply into the surface.
Remember that the intention is not to fall asleep but to become more awake.
Bring your awareness to your feet.
Feel the contact with the ground or where they're resting on the surface that you're lying on.
Notice the sensations in the soles of your feet,
The connection with the earth beneath you,
Whether the soles of your feet or the heels or the sides are touching the surface.
You can sort of feel or sense through both feet at the same time or first one and then the other,
Whichever feels more natural and comfortable to you.
Just pay attention to all the parts of your foot.
Sensing each toe in turn,
The top of the foot,
The ankle,
Giving each part its moment.
Our feet do so much for us.
It's good to give them some attention.
Breathe right down into your feet,
Accepting them just as they are.
Now start to bring your attention to your legs,
Feeling their weight.
Notice any sensations in your ankles,
Calves,
Knees and thighs.
There's no need to judge,
Just observe your legs.
Again you can allow your attention to travel up both legs at once or one leg first and then the next.
Just paying attention to the front,
And back of both legs.
Moving up to your hips and pelvis,
Your buttocks and groin,
Notice any tension and with your next breath out,
Let the tension go.
Imagine this area sinking,
Grounding,
Fully supported by the surface beneath you.
Now bring your awareness to your abdomen and your lower back.
How does it feel?
Notice any tension.
Let it soften.
There's no need to hold anything in.
Allow yourself to breathe fully and freely.
Continue to extend your focus upwards towards your chest.
Feel the gentle rise and fall with each breath.
There's no need to alter your breathing,
Just notice it.
A steady rhythm,
A quiet life force within you.
You can bring your attention to your chest,
To your heart beating.
Welcome any sensations or feelings that arise.
There's no need to change anything.
Now bring your attention to your arms.
Feel them resting effortlessly.
As you did with your legs,
Feel free to sense up and down your arms individually,
One at a time or both at the same time if you can hold that in your mind.
But make sure you pay attention to the whole arm.
Gently sense through each hand.
Notice the back,
The front,
The knuckles and each finger individually.
Notice any sensations in your hand.
Perhaps there's a slight buzzing or warmth in your fingertips.
Now bring your awareness to your neck and shoulders.
If you can feel any tension,
Just imagine it melting away as if warm sunlight is gently easing through your muscles.
Allow your shoulders to drop a little,
Creating space.
Now bring your attention to your forehead,
Allowing any tightness to soften.
Let your eyebrows release.
Let your eyes rest gently.
Feel your jaw loosen.
Let go of any tension there.
That's a classic place to hold tension.
Let it relax and allow your tongue to sit loosely in your mouth.
Now bring your attention to the top of your head.
Notice any sensations.
You might feel warmth or tingling or simply stillness.
Whatever you feel,
There's nothing to change.
Just simply observe what you feel.
Now take a deep breath in.
And as you exhale,
Imagine a gentle wave of relaxation washing through your entire body from head to toe.
Rest here for a few moments,
Simply being.
If your mind wanders,
Simply bring it back to the present,
Back to your breath.
When you're ready,
Start to wiggle your fingers and toes,
Bringing small movements back into your body.
Perhaps you could have a stretch or roll your shoulders and widen your awareness back to the room.
When the time feels right,
Gently open your eyes.
Take a moment to notice how you feel.
You can carry this sense of calm and peace with you as you move through the rest of your day.
Thank you for taking the time for yourself and for your amazing body.
I hope I can see you here again soon.
