Episode 58: Mindfulness | Hips

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Find a place to be in your body where you feel safe, supported, and relaxed. With a deep

breath in, notice any tension held in your body. As you exhale, relax your face—jaw, lips,

cheeks, eyes, eyelids, forehead. Again, find a deep breath in to notice tension.

Exhaling, relax your shoulders, hips, elbows, knees, wrists, ankles, fingers,

and toes.

Direct your attention to your hips. Notice the back of your hips, from lower back to

buttocks. Notice any tension. Inhale. Relax whatever you can as you fully

breathe out. Bring attention to your outer right hip, then outer left hip.

Notice any difference in sensation from one side to the other. Bring attention

to the front of your hips, from your lower abdominals to your pelvic floor muscles.

Notice any tension as you breathe in. Exhaling, soften whatever you can.

As you continue to notice any sensations that arrive through your hips, bring awareness

to your emotional space. Attaching no value judgement to however you feel both

physically and emotionally, invite loving acceptance to your physical and

emotional space. Become aware of any release of tension or activation of

tension in your hips connected to any release or arising of emotions. Feel your

hips supported and protected. Allow yourself a moment of total vulnerability in

this safe, supportive, and relaxed space. Give yourself permission to feel.

Breathe into whatever you feel. Let stillness or waves of emotions gently move

through you. Allow yourself to cry or laugh, to be still and silent, or in

motion and vocally expressive. Feel free. Breathe.

Breathing fully in, notice any tension throughout the body. Breathing fully out, relax

your face, fingers, toes, shoulders, hips, elbows, knees, wrists, ankles. Bring

awareness to the support beneath your hips. Inviting gentle movement to your

body, softly blink open your eyes, feeling safe, supported, and relaxed as you

navigate your day. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly