Episode 65: Moving Meditation | Neck

The Meditation Well

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Thank you for meditating with me today!

Meditation Script:

Find a comfortable seated position, resting your palms face

down or face up on your knees or thighs. Enjoy a few deep breaths in and out

through your nose. Imagine bringing air up from your tailbone to the crown of

your head as you breathe in. Exhaling, imagine air moving from the crown of

your head to your tailbone. Feel grounded and lifted. Next exhale, gently turn

your head to the right, feeling the sensations along the left and right side of

your neck in this rotation. Next inhale, bring your head to center. Exhale,

turn your head to the left. Notice sensation. Breathe. Inhale, center. Exhale,

ease your chin toward your chest. Notice the sensation along the back and front

of your neck. As you breathe in, imagine a string gently tugging the base of

your skull back, crown of your head up, bring your chin to center. Next exhale,

gently tilt your chin up, imaginary string drawing your nose up and crown of

your head back. Head to center, inhale. Relax your face, shoulders, fingers,

and toes exhale.

Feel free to shift or adjust your seated position. Again,

imagine breathing in through the tailbone to the crown of your head. Exhale

from the crown of your head to the tailbone. Bring the back of your right hand

behind your back, left hand up and over to the right side of your head, inhale.

Exhale, gently release left ear to left shoulder, with a soothing traction of

your left fingers along the right side of your head to invite a deeper stretch.

Keeping this tilt of your head (lateral flexion of your cervical spine), relax

your left arm down and angle your chin toward your left shoulder for a stretch into

your traps at the lower right side of your neck. With care, return your head to

center.

Reach your left hand behind your back, right hand over the

left side of your head, inhale. Exhale, ease your right ear toward your right

shoulder, with a soothing traction of your right fingers along the left side of

your head to invite a deeper stretch. Keeping this tilt of your head, relax

your right arm and angle you chin toward your right shoulder. Breathe.

Carefully return your head to center.

Hands, arms, shoulders, and neck relaxed, enjoy a deep

breath in, open mouth exhale. Sigh it out. Move with a greater ease of head

movement and the freedom to use and rest your voice throughout your day. Thank

you for moving with me. Peace.