WALKING / RUNNING MEDITATION

As I do this meditation, while walking or running, I naturally slow down, moving with greater ease and experiencing deeper relaxation in movement.  I've been doing it for years - hope you enjoy it!

First, become aware of and relax the muscles of your feet and the calf muscles.

Then relax the ankle joint.

Then relax the muscles of the lower leg and thigh.

Relax the knee.

Relax the thigh muscles and the muscles of the pelvis.

Relax the hip joints.

Relax the muscles of the pelvis, abdomen and the lumbar vertebrae.

Relax the sacro-iliac joint.

Relax the abdomen/low back and the lower thoracic muscles.

Relax the diaphragm.

Relax the lower thoracic and upper thoracic muscles (trapezius, etc.).

Relax the heart.

Relax the upper thoracic muscles and upper arm muscles

Relax the shoulder joints.

Relax the upper arm and forearm muscles.

Relax the elbows.

Relax the forearm and the muscles in hands and fingers.

Relax the wrists.

Relax the muscles in the neck and face.

Relax the jaw.

Relax the muscles of the face and scalp.

Relax the joints between your cranial bones and relax your brain.

Imagine relaxing in the space just above your body.

Draw your awareness down and up through your whole body three times - notice what you feel.

Then let go of the imagery and just enjoy how loose, free, and relaxed you feel.