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Episode 57: Mindfulness | Shoulders
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Thank you for meditating with me today!
Meditation Script:
Find a comfortable place to be in your body, seated or lying down. Bring attention to
your breathing. Notice your inhale and exhale. Become aware of the speed of
your breathing. Notice the rhythm of your breath. As you breathe in, notice
where you may be holding tension. As you exhale, let go, soften. What can you
relax? What tension remains?
Bring attention to your shoulders. Are you holding tension? Is there any pain? Do
your shoulders feel relaxed? Notice what you feel, attaching no value judgment
to whatever arrives. As you breathe in, actively lift your shoulders up toward
your ears. As you breathe out, ease your shoulders down away from your ears.
Consider the weight your shoulders have carried, either physically or metaphorically.
What are you carrying right now? Imagine the weight of a backpack hanging off of
your shoulders. Feel the heaviness. Imagine carrying this weight as you walk.
Find a deep breath in. As you breathe out, imagine the weight begin to lighten.
Deep breath in to notice the weight, deep breath out to feel the weight lighten
more. Once more, find a deep breath in, aware of this imagined weight.
Exhaling, feel the weight of the backpack fully release from your shoulders.
What emotional weight can you release with this imagined physical weight? Breathe.
Bring awareness to your sense of touch, the firmness or softness of the support
beneath your body, the air on your skin. Notice any taste on your
tongue—bitter, sour, salty, sweet. Observe aromas as you breathe in. What do
you hear? Bringing gentle movement to your body, softly open your eyes. What do
you see?
Notice your shoulders, relax whatever tension you can that remains. Allow yourself to let
go of unnecessary weight as you move through your day. Thank you for meditating
with me. Peace.
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