Latest / STOPTIME: Live in the Moment. / Unlock Inner Calm: Guided Meditation for Relaxation and Energy Alignment
Transcript
- 0:00Lisa Hopkins: Hey, there, I'm going to guide you through a body scan that will help you with relaxation and centering.
- 0:11Lisa Hopkins: You can use it to go to sleep if you want.
- 0:14Lisa Hopkins: You can use it just to reset.
- 0:19Lisa Hopkins: It's a great way to start your week.
- 0:22Lisa Hopkins: It's a great way to start your week.
- 0:28Lisa Hopkins: Just take a moment to allow your body to settle into a comfortable position.
- 0:37Lisa Hopkins: You may close your eyes or keep them slightly open, allowing your spine to lift and your shoulders to soften.
- 0:45Lisa Hopkins: If you're lying down, you might just kind of give a little shake to your legs, turn them in and turn them out and allow the hips to relax.
- 0:59Lisa Hopkins: Sometimes tightening all your muscles first and then letting them go is helpful.
- 1:09Lisa Hopkins: Touching your ear to the right and then to the left, just releasing any tension and take a few deep breaths when you're ready.
- 1:35Lisa Hopkins: I want you to begin by bringing your attention into your body.
- 1:41Lisa Hopkins: Into your body, remember.
- 1:52Lisa Hopkins: If you have any thoughts come into your head, it's perfectly natural.
- 1:55Lisa Hopkins: Just allow them to go.
- 1:57Lisa Hopkins: They don't surprise you, but they also don't take your attention away from focusing on your body.
- 2:06Lisa Hopkins: In this body scan, notice the feeling of the weight of your body on the chair or the mat or the bed or the floor, wherever you are.
- 2:24Lisa Hopkins: I just want you to notice the feeling of the weight of your body as you continue to breathe.
- 2:43Lisa Hopkins: Notice how your chest and abdomen expand to allow the air to enter your lungs as you exhale.
- 3:08Lisa Hopkins: Take notice of how your body responds.
- 3:10Lisa Hopkins: What sensations are you aware of that?
- 3:22Lisa Hopkins: Perhaps you didn't notice before?
- 3:23Lisa Hopkins: Do it a few more times, just breathing in and noticing how your chest and your abdomen expand to allow the air to enter your lungs and as you exhale, bring awareness to the stillness and notice the sensation of relaxing more deeply.
- 3:44Lisa Hopkins: And notice the sensation of relaxing more deeply simply by connecting to your breath.
- 4:00Lisa Hopkins: Now I want you to bring your attention to the top of the head, to the sides, the jawline and your face.
- 4:39Lisa Hopkins: Notice if you're holding any tension anywhere.
- 4:45Lisa Hopkins: We so often hold tension in our jaw without knowing it.
- 4:47Lisa Hopkins: Just allow it to hang open if it feels right.
- 5:01Lisa Hopkins: Go ahead and open your mouth as widely as you can, maybe pull your lips back and feel your teeth and then just kind of relax them again.
- 5:20Lisa Hopkins: Having created some space there, you may yawn.
- 5:24Lisa Hopkins: Sometimes when we open our mouths wide, it invites a yawn.
- 5:31Lisa Hopkins: That's great, it's perfectly.
- 5:37Lisa Hopkins: Let your face soften on your next breath.
- 5:40Lisa Hopkins: Relax the muscles around your eyes, your mouth, your nose, your forehead, breathing in your forehead, breathing in and breathing out.
- 6:14Lisa Hopkins: Notice now your neck and your throat, let them be soft.
- 6:21Lisa Hopkins: Sometimes it feels nice to pull up the back of the head, lengthening that part of your spine that connects to your head through your neck, and lengthening there, away from your shoulders, pulling your shoulders down.
- 6:44Lisa Hopkins: Breathe here and then just relax and let it go, releasing any tightness.
- 7:02Lisa Hopkins: Start to notice your shoulders and arms now feeling any sensations as you allow your tension to move from your shoulders down to your upper arms, your elbow, your forearms and your elbow, and your forearms and your wrists and your hands and fingers.
- 7:38Lisa Hopkins: Now I want you to imagine there's a beautiful paintbrush that's being magically held that is going to gently stroke a beautiful color, the color of your choice, from your shoulders all the way down your forearms, stroking down through your elbows, your forearms and your wrists, your knuckles, your fingers and finally your fingernails, noticing any tightness, simply dropping away.
- 8:39Lisa Hopkins: Draw your awareness around any fabric, your clothing, what it feels like against your skin, maybe.
- 8:55Lisa Hopkins: Notice what your bed feels like or the chair.
- 8:59Lisa Hopkins: Just draw your awareness around what things feel like.
- 9:05Lisa Hopkins: Take a deep breath.
- 9:09Lisa Hopkins: In continuing to breathe in and out, I want you now to bring your attention to your chest and abdomen and your ribcage, feeling the movement in these areas as you breathe.
- 9:41Lisa Hopkins: There's no right or wrong way to breathe.
- 9:53Lisa Hopkins: Here you can explore whether you'd like to do a lateral breath, opening your ribcage, or a belly breath, expanding your belly, or breathing all the way through up into your chest, allowing the air just to enter your body and your lungs and, on every exhale, releasing anything you might have been holding onto.
- 10:29Lisa Hopkins: And bring your attention to your stomach.
- 10:36Lisa Hopkins: Notice if it's tense or tight, Just letting it soften.
- 10:50Lisa Hopkins: Breathing now into your upper back and exhaling any tension you might be holding there, just let it release.
- 11:25Lisa Hopkins: And again, breathing now into your lower back and your hips and releasing on the exhale.
- 11:56Lisa Hopkins: Now we'll continue traveling down to your legs, your thighs, your knees, your shin and your ankle, the top of your foot, your toes, and then breathing in and up the back part of your leg, the sole of your foot and the heel, the calf, the back of the knee, the hamstring and your glutes.
- 12:32Lisa Hopkins: Take a deep breath in, ah, and release.
- 12:49Lisa Hopkins: Notice the sensation of your legs and your feet on the surface where you stand or lie or sit, notice how you're feeling more energized, more alive and as you continue breathing in and breathing out.
- 13:24Lisa Hopkins: Let's imagine that beautiful paint again, whatever color you like, breathing it in and allowing it to come all the way up the front of your body.
- 13:32Lisa Hopkins: All the way up the front of your body, all the way up through past your face and your head and then swirling around and all the way back down the back of your head and neck and shoulders and spine.
- 13:55Lisa Hopkins: You can swirl if you want, imagine changing colors if it feels right.
- 14:04Lisa Hopkins: Just feel the sensation in your body, noticing how, as you breathe in and breathe out, you feel connected.
- 14:19Lisa Hopkins: Now, from the top of your head all the way down to your toes and back again.
- 14:26Lisa Hopkins: You feel light and grounded at the same time.
- 14:33Lisa Hopkins: Allow the sensation just to be and enjoy it.
- 14:46Lisa Hopkins: You are grounded, expansive, emanating energy and light.
- 15:18Lisa Hopkins: Imagine now, as we come back from our meditation, that the aura is supporting you, like the arms of a mother gently lifting a newborn baby from the cradle.
- 15:49Lisa Hopkins: The aura lifts you to a seated position if you're lying down, placing your feet on the floor, eyes still closed, rolling your shoulders back.
- 16:09Lisa Hopkins: Rolling your shoulders back and now, as if someone is pulling your elbows from a string above, like a marionette, your arms magically float straight up and they're over your head like a big yawn.
- 16:36Lisa Hopkins: Go ahead and open your eyes here and spread your arms like the Sun.
- 16:41Lisa Hopkins: If you're not already standing, go ahead and stand, roll your head, maybe shake out your fingers and your toes and your legs.
- 17:07Lisa Hopkins: I'm going to count backwards from five and when we get to one, you'll be ready to take four, three, two and one.
- 17:39Lisa Hopkins: Namaste, my friends.