Episode 63: Moving Meditation | Shoulders

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Today, I invite you to move your body. Aware of your own abilities, do what you can and

pause when you need. Feel free to do this meditation seated or standing, eyes

open or closed. First, let’s check in with our breath. Placing one hand over

your heart and one hand over your belly, begin to breathe deeply in and out through

your nose. Notice your belly press into your hand as you breathe in, then pull

away from your hand as you breathe out. As you breathe in, notice the slight

lift of your chest. Feel your chest soften, notice your heartbeat as you

breathe out.

Relax your shoulders, arms, hands, and fingers. As you breathe in, lift your shoulders up

toward your ears. Exhaling, roll your shoulders back and down. Inhale,

shoulders up. Exhale, shoulders back and down. Once more, on your own, moving

with your breath. Notice tension, relax what you can.

Here, we’ll move the shoulders in the opposite direction. Inhale, shoulders up. Exhale,

shoulders forward and down. Inhale, shoulders up. Exhale, forward and down.

Once more, on your own, with your breath.

Bring your hands behind your back. If you can connect the heels of your hands together,

clasp your fingers. If not, just let your palms face each other. Notice the gentle

stretch through the front of your shoulders. Inhale deeply. As you exhale,

actively reach your fingers or fists toward the earth, stretching through the

tops of your shoulders. Keeping arms behind you, relax. Inhale. Exhale, reach

your fingers and fists toward the earth. Relax, breathe in. Reach, breathe out.

Let your arms return to the sides of your body if standing, palms face up or

down on your knees if seated.

Open your arms out wide, shoulder height, like the shape of a T. Bend your elbows about

90 degrees, like a cactus or goal post. Bring your forearms together in front of

your chest, rotating your palms toward your face. Option for eagle arms, wrapping

your right elbow under and around your left. Notice the stretch across the back

of your shoulders and the muscles along your upper back. Breathe.

Next inhale, unwind your arms, opening your arms back out to a T. Exhale to cactus arms.

Stay for a breath in. On your breath out, bring your forearms together, palms

facing you. Rest here or wrap left elbow under and around right. Notice any

subtle change in the stretch across the back of your shoulders and upper back.

Breath.

Relax your arms alongside your body if standing or rest palms face down or up on your

knees if seated. Deep breath in to notice any tension throughout your body. Deep breath

out, relax whatever you can. Bring your attention to the tops of your

shoulders, back of your shoulders, front of your shoulders. Outer shoulders. As

you inhale, imagine bringing air in from your fingertips to the tops of your

shoulders. As you exhale, imagine sending the breath down from the tops of your

shoulders to your fingertips. Relax.

Move through your day with renewed energy to carry and release whatever you can.

Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly