Episode 63: Moving Meditation | Shoulders

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.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 andpause when you need. Feel free to do this meditation seated or standing, eyesopen or closed. First, let’s check in with our breath. Placing one hand overyour heart and one hand over your belly, begin to breathe deeply in and out throughyour nose. Notice your belly press into your hand as you breathe in, then pullaway from your hand as you breathe out. As you breathe in, notice the slightlift of your chest. Feel your chest soften, notice your heartbeat as youbreathe out.Relax your shoulders, arms, hands, and fingers. As you breathe in, lift your shoulders uptoward your ears. Exhaling, roll your shoulders back and down. Inhale,shoulders up. Exhale, shoulders back and down. Once more, on your own, movingwith 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 gentlestretch through the front of your shoulders. Inhale deeply. As you exhale,actively reach your fingers or fists toward the earth, stretching through thetops of your shoulders. Keeping arms behind you, relax. Inhale. Exhale, reachyour 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 ordown 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 ofyour chest, rotating your palms toward your face. Option for eagle arms, wrappingyour right elbow under and around your left. Notice the stretch across the backof 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, palmsfacing you. Rest here or wrap left elbow under and around right. Notice anysubtle 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 breathout, relax whatever you can. Bring your attention to the tops of yourshoulders, back of your shoulders, front of your shoulders. Outer shoulders. Asyou inhale, imagine bringing air in from your fingertips to the tops of yourshoulders. As you exhale, imagine sending the breath down from the tops of yourshoulders 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