Podcast script: Observation meditation – The neck and shoulders

Music credit: Aube – REMY BOURGEOIS

Hello and welcome to part 3 of 14 for this observation meditation series.

The neck and shoulders.

When we have so much going on in the mind, our head feels so heavy the neck isn’t sure if it can hold it up anymore.

Or our shoulders are so tense they feel like they are in our ears and we no longer have a neck.

This observation meditation is going to look at our neck and shoulders.

So enjoy a few moments to yourself to observe your neck and shoulders, see what you observe about yourself today.

Find yourself a comfortable position, sitting or laying, the choice is yours.

***Music starts***

Adjust your shoulders, adjust your hips.

Slowly close your eyes.

Become aware of your breath.

Breathe in deeply, breathe out deeply.

Feel your chest rise and fall with the breath.

Bring your attention to your neck.

Where your neck attaches to the base of your head.

Where your neck connects to your shoulders.

Do you notice how the stillness of your body takes the weight off of your neck, allowing your neck a moment to rest completely.

Observe your neck.

Allow your head to slowly fall from side to side. Observe how your neck feels as you gently move your head side to side.

Slowly allow your head to still once more. Observe how your neck now feels.

Bring your attention to your shoulders.

How heavy they feel with the stillness of your body.

Will your body allow you to adjust your shoulders further away from your ears.

Creating more space for your neck to relax.

Allow yourself a few moments for your worries to fall off your shoulders.

Observe your shoulders exactly as they are.

Without worries, or things to do.

Still and disconnected from the world.

Observe how your neck and shoulders now feel.

How the breath moves through your neck and shoulders.

Take one more deep breath in, one more deep breath out.

Allow your breath to return to its natural rhythm.

Gently wiggle your fingers and your toes.

Slowly open your eyes.

Thank you for listening.

***Music ends***

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