Welcome to your meditation,
Your time,
Your space,
Your sanctuary,
Your quiet place,
Your
inner stillness where you can just be yourself.
Take a moment to find a comfortable position,
Closing your eyes if that feels right for
you.
Now inhale and exhale with a gentle sigh.
Inhale and exhale,
Releasing,
Relaxing your whole body.
You are here right now,
You are here breathing with nothing else to do.
You're not here to solve problems or contemplate your day.
You're here to breathe,
Listen and return to your inner stillness,
Your sanctuary where
you are safe and free.
You're always in control of your practice and if at any point you want to come out of
this meditation,
Just count to three and open your eyes.
But for now,
I invite you to repeat the following intention.
I rest deeply while remaining alert.
My body and mind rest deeply.
And now bring your attention to the top of your head and think about all those little
muscles of the scalp and the skin of the scalp and just allow them to let go and relax,
Allowing that feeling of relaxation to sweep over your face,
Your forehead,
The space between
your eyebrows,
Your eyes getting heavier and heavier,
Your cheeks,
Mouth and jaw muscles
and clenching your teeth and relaxing your tongue because the more you physically relax,
The more you can mentally relax.
And each breath calms you as you let that sense of deep relaxation flow down your neck
and shoulder muscles and into the tops of your arms,
Letting any tension simply drain
away as it flows down your arms and into the very tips of your fingers and thumbs.
That soothing sensation flows down your back,
The long muscles either side of the spine,
The top,
Middle and lower back and any tension just drains away as you let each breath comfort
and calm you,
The soothing feeling of relaxation moving down through your stomach,
Your waist,
Your thighs and all the way down your legs into the very tips of your toes.
Your body feels heavier and heavier now as each breath takes you deeper and into even
deeper levels of relaxation,
All the muscles of your body so beautifully relaxed and easy,
Your whole body is relaxed,
Your mind is relaxed,
Feeling easy and comfortable.
And now you're so beautifully relaxed,
Just listening to the sound of my voice,
Going
deeper and deeper as you drift in space and time,
Nobody wanting anything,
Nobody expecting
anything and absolutely nothing for you to do except to relax,
Just taking some time
for you,
Whatever is happening on the outside is no longer your business.
And now I invite you to imagine that you're standing on the terrace of a beautiful old
house,
The sky is blue and you can feel the sun shining on your face,
It's lovely and
warm,
Not too hot,
Just right.
There's a gentle breeze brushing against your skin and
as you look around you notice a grand flight of steps,
There are ten broad steps leading
down into a beautiful garden.
You sense that this garden is a place of tranquility,
Of
well-being and comfort.
Make it really vivid in your mind as you stand at the top of this
staircase,
Eager to descend down the steps and enter into this wonderful,
Relaxing garden.
And in a moment I'm going to count from ten down to zero and each number is a step down
this grand staircase down into this beautiful garden and each step you take is going to
bring you into deeper and deeper levels of relaxation so that by the time you get down
to zero you will be entirely relaxed yet alert.
Ten,
Taking the first step down.
Nine,
Feeling more and more relaxed.
Eight,
Seven,
Allowing yourself to feel calmer and calmer.
Six,
Five,
Four,
Your whole body is so relaxed and easy.
Three,
Two,
One and all the way down to zero.
And now you find yourself in this beautiful garden,
You can feel the soft grass beneath
your feet and smell the scent of hundreds of colourful flowers.
The garden stretches
as far as the eye can see with greenery and trees all around you.
You hear birds singing,
Leaves rustling gently in the breeze.
Take a moment to enjoy this beautiful scenery.
You're alert but in a deep state of relaxation,
Enjoying the flow of your breath,
The rhythmic movement as you inhale and exhale.
You decide to lie down on the grass,
The soft earth beneath you.
The sun is shining and the birds are singing.
You close your eyes,
And deeply relax your whole body.
You feel as though you're drifting in time and space,
Nothing else to do and nothing to think about,
Just taking some time for you.
As you lie there,
You fall into a light sleep and dream that you're floating on a large fluffy
cloud.
It carries you safely and you feel totally at ease,
Floating and drifting,
Being carried by the light breeze on a soft white cloud.
And then the cloud starts floating
downwards,
Bringing you safely back down to earth.
And as you drift down,
You become even
more relaxed,
Counting from ten down to zero.
Ten,
All the muscles of my face so deeply relaxed.
Nine,
My neck and shoulders are relaxing.
Eight,
My arms and fingers are relaxing.
Seven,
My back and spine are relaxing.
Six,
My chest and abdomen relaxing.
Five,
My hips and pelvis relaxing.
Four,
My legs so relaxed.
Three,
My feet and toes so relaxed.
Two,
My whole body is relaxing.
My whole body is relaxed.
One,
Floating all the way down,
Feeling the earth beneath me.
Zero,
My entire being is relaxed and safe.
And as you enjoy this restful state,
Bring your attention to your breath,
Inhaling and exhaling naturally,
Easily.
And now you're going to come back into your body,
Into the physical space.
And I'm going to count from one up to five,
And with each count,
You're going to become more alert and energized.
When I get to five,
You may open your eyes and you will be fully awake,
Feeling relaxed and at ease.
One,
Two,
Three,
Four,
Feeling the energy flowing into you.
Five,
Open your eyes,
Wide awake.
