Hello and welcome to today's meditation with Sunrise Well.
Today we'll be looking at how to release and relax the body,
Especially the belly area,
And allow yourself to take deeper,
More natural and expansive breaths.
Settling yourself down,
Putting your hands onto your knees,
Or cupping them in your lap,
Or taking a mudra,
Whatever suits you.
And we're going to just search across the body for balance before really settling down and then drawing your eyes to a close.
I like to sometimes when I get to this point of the meditation,
Just the very beginning,
When I really feel my body settling down,
I can say to myself,
I have arrived.
My awareness is present.
And we're going to start by bringing the attention to the top of the head.
We're going to just scan through the body.
I'd like you to start scanning through your body from the top of your head,
Down to your toes,
Just slowly moving through the body parts and looking for tension or tightness.
Just letting it go,
Maybe even telling yourself as you let go,
Let go or release.
Kind of reminding the muscles that it's okay to let go now.
Try not to get caught up in any story as you move down through your body.
Just keeping your focus as you move down the legs and all the way down to the toes.
All tension is removed,
You feel your body relaxed and melted,
Still the lengthening through the spine.
Let's bring our attention now to the belly.
And I'd like you to bring your awareness right deep inside your belly and just sort of scanning through from the inside for any tightness.
Imagine almost that you've got this sphere,
Like an empty sphere within your belly.
And you're just moving your awareness all the way around and just releasing tightness.
Letting your belly puff out.
Slowly relaxed.
Bringing your attention up to your nose,
You can feel the air as it moves in.
You might feel it going down the back of your throat,
You might feel a slight expansion around the chest.
You feel a deeper expansion around the belly as you inhale.
And as you exhale,
You can feel the warm air releasing from the nostrils,
You can feel the chest and the belly depressed towards the spine in a very natural way.
So this is without force.
So with each inhale,
There's an expansion,
A filling.
You can feel the oxygen moving down through the body.
And with every exhale,
There's a release,
A softening.
With each inhale,
You can feel that expansion,
The oxygen moving down into your body.
You might picture the oxygen moving through the body into the blood system,
Supplying oxygen all the way down to your toes,
Your fingers,
All of your organs.
And as you exhale,
You can get a sense that you're releasing tension,
Tiredness,
Stress.
The inhale is filling up and the exhale is releasing.
Again,
Just be careful that there's no force,
That it's just coming in and going like a wave.
Very gentle inhale and a very gentle exhale.
If your mind wanders away,
You just keep coming back to the inhale and the exhale.
Going through three more breaths.
And on the next breath,
As you exhale,
Open your mouth with a sigh.
So taking an inhale,
Open mouth exhale.
Then just finding a little extra length in your spine,
Maybe rolling the shoulders and gently opening your eyes again.
