Hi,
I'm Colette.
Welcome to this 10 minute relaxation meditation to help you melt away stress,
Find a sense of peace and gently relax your mind and body.
Let's begin by getting nice and comfortable either sitting tall and supported in your favourite chair or lying on a mat or in your bed,
Whichever feels most comfortable for you today.
If you're sitting,
Allow your feet to rest flat on the floor and feel your sit bones connecting with the chair,
Grounding you.
Let your spine grow tall,
Release your shoulders down and away from your ears.
If you're lying down,
Let your body be fully supported.
Allow your legs to rest comfortably,
Letting your feet fall open to the sides.
Feel the back of your body,
Your hips,
Your shoulders fully supported by the surface beneath you.
And when you're comfortable,
If it feels safe to do so,
I invite you to gently allow your eyes to close or simply soften your gaze.
Let's start by taking a deep breath in through your nose and let it go with a soft sigh from your mouth.
Let's do that two more times,
Taking a full cleansing breath in and sighing out.
From here,
Allow your breath to settle into its own natural rhythm for a few slow,
Peaceful cycles.
Now let's take a moment to notice the body.
Bring your awareness all the way down to the soles of your feet,
And if you're sitting,
Feel the soles of your feet connecting to the earth.
And if you're lying down,
Perhaps notice the points of contact at your heels and just notice the weight of your feet.
Scan your awareness up through your ankles,
Your calves,
And your shins and invite a sense of release and ease into your lower legs.
Bring your attention to your knees and then to your thighs.
Feel the weight of your upper legs,
Resting heavily supported by the surface beneath you.
Release any lingering tension and allow the legs to just relax.
Notice your hips and your pelvis,
Feeling that sense of being held and completely settled.
Bring your awareness to your belly.
Release any tightness or bracing and invite a feeling of ease as you breathe.
Feel the support along your back and notice all the points of contact.
Let your back sink into the supporting surface.
Let your shoulders melt downwards and release any tension you might be holding there.
Allow a feeling of ease to flow from your shoulders,
Down your arms,
Through your elbows,
Into your forearms,
And all the way to your hands and fingertips.
Gently feel the arms and hands relax.
Allow your neck and throat to soften.
Imagine all tightness dissolving,
Gently releasing and lightening the neck.
Bring your awareness to your face.
Release your jaw and relax the space around your eyes.
Let go of any tension in your forehead and the space between your eyebrows.
Feel your entire body held,
Supported and at ease.
Gently bring your attention to the rhythm of your breath.
Just notice it without needing to change anything.
Notice the simple natural flow of air in and out.
Feel the air as it enters your nostrils and flows down your throat.
And follow the breath as it leaves your body.
If your mind starts to wonder,
As it naturally will,
That's okay.
Simply notice where it went and then gently guide your awareness back to your breath.
Now I'm going to go silent for a minute to allow you to enjoy some stillness and peace.
When you're ready,
Slowly bring your awareness back to the room.
Gently begin to invite some small movements back into your body.
Perhaps whittle your fingers and your toes,
Or maybe take a slow,
Gentle stretch.
Take a moment to thank yourself for this practice today,
For showing up and for finding this time for stillness.
Thank you for practicing with me today.
May your mind be peaceful,
Your body be well and your heart filled with happiness.
Namaste.
