Meditation: Spine Expansion

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Close your eyes,

And invite yourself to settle.

PAUSE

Come into your breath,

And find the smoothness of its rhythm.

They way you expand as you inhale,

And contract as you exhale. 

The rise and fall of it all, 

The circular nature of your breathing.

PAUSE

Let your breath slow you down,

As you sink further into its cycles.

Opening a space for your thoughts to extract,

And float away.

Extract,

And float away.

LONG PAUSE

Now soften your body,

From head to toe. 

Imagining waves of calm,

Moving through you,

Over and over again,

Relaxing you deeply.

LONG PAUSE

Now see if you can imagine,

The entire length of your spine,

Softly glowing a golden hue. 

PAUSE

Feel the warmth of this glow,

As your attention comes to the base of your spine. 

PAUSE

Be here in this space,

And as you breathe,

Feel the space between each vertebrae expand,

Opening,

And releasing all the tension and energy, 

It was holding. 

LONG PAUSE

Feel the tingles of relief spread,

As every cell in your body is lighter,

And free from pain.

LONG PAUSE

Now follow that warm, golden glow,

To the middle of your back.

Watch it illuminate and soften with your attention. 

PAUSE

Each time you breathe in,

Fill each opening along your middle spine with precious space,

Breathing in just a little deeper each time, 

Inviting in calm and peace,

And releasing all the tension,

And energy that’s built up inside.

PAUSE

Breathe in and expand,

Breathe out and release. 

LONG PAUSE

Now follow the golden glow,

To the top of your spine.

Your shoulders,

Your neck,

And the base of your head. 

PAUSE

Breathe into the spaces between your vertebrae,

Stretching them apart,

As all the pain,

And tension release.

Expanding,

Releasing. 

Expanding,

Relieving. 

LONG PAUSE

Now feel the golden glow of your entire spine,

As a gentle force pulls from the top,

And from the bottom,

The thoughtful opposition,

Elongating you,

Flooding your entire body,

With lightness,

And relief,

As any remaining tension,

Energy,

And pain,

Releases,

And dissolves. 

LONG PAUSE

Namaste, Beautiful

Thanks to our amazing Sponsor!
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Join Premium! Ready for an ad-free meditation experience? Join Premium now and get every episode from ALL of our podcasts completely ad-free now! Just a few clicks makes it easy for you to listen on your favorite podcast player.  Become a PREMIUM member today by going to --> https://WomensMeditationNetwork.com/premium

Close your eyes,

And invite yourself to settle.

PAUSE

Come into your breath,

And find the smoothness of its rhythm.

They way you expand as you inhale,

And contract as you exhale. 

The rise and fall of it all, 

The circular nature of your breathing.

PAUSE

Let your breath slow you down,

As you sink further into its cycles.

Opening a space for your thoughts to extract,

And float away.

Extract,

And float away.

LONG PAUSE

Now soften your body,

From head to toe. 

Imagining waves of calm,

Moving through you,

Over and over again,

Relaxing you deeply.

LONG PAUSE

Now see if you can imagine,

The entire length of your spine,

Softly glowing a golden hue. 

PAUSE

Feel the warmth of this glow,

As your attention comes to the base of your spine. 

PAUSE

Be here in this space,

And as you breathe,

Feel the space between each vertebrae expand,

Opening,

And releasing all the tension and energy, 

It was holding. 

LONG PAUSE

Feel the tingles of relief spread,

As every cell in your body is lighter,

And free from pain.

LONG PAUSE

Now follow that warm, golden glow,

To the middle of your back.

Watch it illuminate and soften with your attention. 

PAUSE

Each time you breathe in,

Fill each opening along your middle spine with precious space,

Breathing in just a little deeper each time, 

Inviting in calm and peace,

And releasing all the tension,

And energy that’s built up inside.

PAUSE

Breathe in and expand,

Breathe out and release. 

LONG PAUSE

Now follow the golden glow,

To the top of your spine.

Your shoulders,

Your neck,

And the base of your head. 

PAUSE

Breathe into the spaces between your vertebrae,

Stretching them apart,

As all the pain,

And tension release.

Expanding,

Releasing. 

Expanding,

Relieving. 

LONG PAUSE

Now feel the golden glow of your entire spine,

As a gentle force pulls from the top,

And from the bottom,

The thoughtful opposition,

Elongating you,

Flooding your entire body,

With lightness,

And relief,

As any remaining tension,

Energy,

And pain,

Releases,

And dissolves. 

LONG PAUSE

Namaste, Beautiful

Thanks to our amazing Sponsor!

Go to HelloFresh.com/wmn16 and use code wmn16 for 16 free meals plus free shipping!

💗💗💗

Check out all the deals from our incredible sponsors here! --> https://womensmeditationnetwork.com/sponsors

💗💗💗

Check out all of our other podcasts at https://womensmeditationnetwork.com

To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy

Learn more about your ad choices. Visit https://podcastchoices.com/adchoices