To get the best results from this practice,
I recommend you find a quiet space to lie down with your palms facing up and your feet hip width apart.
Please don't do this meditation while driving or doing anything that requires your full attention.
This is your time to fully relax.
Let's begin with your breath.
Start by gently closing your eyes if that feels comfortable for you.
We're going to focus on your breathing for a few moments.
Place one hand on your tummy and the other on your chest.
Feel the natural rise and fall of your body as you breathe.
Now let's count together.
Breathe in through your nose for 4,
3,
2,
1.
Hold for a moment.
Now breathe out through your mouth for 6,
5,
4,
3,
2,
1.
Let's go again.
Breathe in through your nose for 4,
3,
2,
1.
Hold.
Out through your mouth for 6,
5,
4,
3,
2,
1.
Again,
Feel the breath flowing in for 4,
3,
2,
1.
And gently out for 6,
5,
4,
3,
2,
1.
One last time.
In through your nose for 4,
3,
2,
1.
Hold.
And exhale,
Letting go of any tension for 6,
5,
4,
3,
2,
1.
Now return to your natural breathing pattern.
Just notice the rhythm of your breath without trying to change it.
Allow your body to settle into this moment.
There is nowhere else you have to be.
There is nothing else you have to do.
Just settle into this moment.
As you lie here,
Feel the support of the surface beneath you.
Your body is fully supported.
You don't need to hold anything or do anything.
Let gravity take over.
Feel your back sinking into the surface.
Your head resting easily.
Your shoulders melting away from your ears.
Let's bring your awareness to your feet.
Feel them resting,
Grounded.
Imagine any tension draining out through the soles of your feet.
You are fully supported.
You are safe.
Next,
Focus on your hands.
Notice how they feel resting beside you.
Palms up.
Imagine them growing lighter,
As though the tension in your fingers is simply floating away.
Take a deep breath in for 4,
3,
2,
1.
And exhale any tightness in your hands for 6,
5,
4,
3,
2,
1.
Your body is becoming more relaxed with each breath.
Now bring your attention to your chest.
Feel it rising and falling with each breath.
Take another deep breath in for 4,
3,
2,
1.
And release for 6,
5,
4,
3,
2,
1.
Notice how your breath feels as it moves in and out of your body,
Like a gentle wave.
Let's finish by bringing awareness to your feet.
Notice if you are holding any tightness in your jaw,
Around your eyes or across your forehead.
With your next breath,
Allow your face to soften.
Breathe in for 4,
3,
2,
1.
And out for 6,
5,
4,
3,
2,
1.
Let everything relax.
You are safe in this moment.
For the last minute,
Just focus on your natural breathing.
You don't need to count now.
Just notice the calming effect of each inhale and exhale.
Each breath is bringing a little more peace and calm into your body.
When you are ready,
Slowly bring your awareness back to the room.
Wiggle your fingers and toes.
Maybe stretch your arms over your head.
And when you are ready,
Open your eyes and carry this feeling of calm with you as you go about your day.
These 10 minutes are always here for you.
