Welcome to this guided meditation for relaxation.
I am so glad you've chosen to take this time for yourself today.
In this session we will focus on calming the mind,
Relaxing the body and turning into the sensations within.
Whether you're looking to release stress,
Ease tension or simply connect with yourself,
This practice is for you.
Find a comfortable space where you can fully relax and let go of any distractions.
When you're ready,
Gently close your eyes,
Take a deep breath and let's begin.
Take a deep breath and as you do,
Allow yourself to relax.
This moment you're taking is a moment of self-care,
A precious gift to yourself.
Breathe in slowly and as you exhale,
Release any tension or heaviness.
Each breath is an opportunity to renew,
To soften and to be fully present.
This is your time to connect with yourself.
As you settle into your breath,
Imagine the gentle rhythm of ocean waves.
The waves are rolling softly in and then receding,
A natural cycle of release and renewal.
With each breath,
Allow yourself to feel like you're floating on these waves,
Weightless,
Calm and deeply supported.
Feel the air around you,
Cool and refreshing,
As it touches your skin.
This is the start of your journey inward.
Now,
Bring your awareness to your feet.
Feel the sensation of your feet,
Whether they are resting gently on the surface or floating,
Just as waves touch the shore.
Feel the subtle movement of energy beneath you,
The sensation of your toes,
Your feet and your ankles.
Let the warmth of the air flow around them and as you breathe in,
Feel the energy rise through your feet,
Up into your legs,
Just like the waves rising to the shore.
With every breath in,
Feel the soft,
Gentle energy filling your body.
As the waves retreat,
Feel the energy flowing back down.
Let go of any tension in your feet,
Ankles and calves.
Breathe in and feel the sensation of release,
Like the waves pulling back into the sea.
Feel your knees and thighs relaxing,
Softening.
Like the waves retreating,
Any discomfort or heaviness is carried away,
Leaving you lighter and at ease.
You're safe here,
Floating on the waves of your breath.
Let your awareness rise up to your hips and lower back.
With every breath in,
Feel the rise of energy,
Like the waves pulling in,
Filling you with calm.
With every exhale,
Feel the release,
Like the waves gently retreating back into the ocean.
Taking any tension or pain with them.
Feel your belly expand and contract with each breath,
Just like the tides.
Notice how the air moves through your chest,
Filling your lungs with life.
Your heart beating softly,
Like the steady rhythm of the ocean.
Now,
Bring your attention to your arms,
Hands and fingers.
Imagine the gentle touch of the waves caressing your skin.
Feel your hands as they rest softly,
Maybe noticing a subtle tingling sensation,
Like the breeze that carries the scent of the sea.
Feel each fingertip,
Each finger,
Being bathed in the calming waves of your breath.
Feel the lightness in your arms,
As though the water is supporting them,
Allowing them to release any heaviness.
As you breathe,
Bring your awareness to your neck,
Shoulders and face.
Feel the water of relaxation flowing over you,
Like waves washing away any tension.
Let your shoulders soften and release,
Letting go of the weight they carry.
The waves of breath move up to your face,
Gently releasing your jaw,
Your eyelids,
Your forehead.
Feel the coolness of the water on your skin,
The soothing sensation of each wave,
Each breath,
Washing over you.
Your body is light,
Your mind is calm and you are deeply at peace.
Now,
Picture yourself surrounded by a gentle ocean,
Where every sensation is carried by the waves.
Each sensation is a gift,
A moment of pure connection to your body,
To your breath,
To your spirit.
If you notice any discomfort or tension,
Imagine it being washed away by the waves,
Carried out to the sea and replaced with peace and lightness.
Allow your body to fully relax into this soothing flower of energy.
With each wave,
Feel yourself sinking deeper into relaxation now.
You are floating,
Supported by the water,
Held by the waves,
And each breath you take brings more peace,
More healing.
You are doing great.
You are healing with every breath.
You are appreciating every sensation,
Knowing that you are fully present,
Fully alive.
Trust that your body is responding to your care,
Your attention and your intention.
You are enough.
As you continue to float in this peaceful sea of relaxation,
Remind yourself you are worthy of this peace.
Every sensation is valid.
Every moment of discomfort can be transformed with your breath,
Just as the waves transform the shore with their gentle rhythm.
Now,
Allow yourself a few more moments in this calm,
Peaceful space,
Floating on the waves,
Completely supported,
Fully relaxed.
With each wave,
You deepen into relaxation,
Feeling more and more connected to yourself and,
As you breathe,
Know that you are doing wonderfully.
You are wonderful.
You are healing.
You are doing great.
As we come to the end of this meditation,
Take a moment to notice how your body feels now,
Calmer,
More relaxed,
More at ease.
Slowly begin to bring your awareness back to the present moment,
Carrying with you the sense of peace and relaxation that you've cultivated.
Remember that you can return to this space whenever you need it.
Take a deep breath in and,
As you exhale,
Gently open your eyes.
When you're ready,
Stretch the body and carry this calm with you throughout the day or night.
You did wonderfully.
Thank you for taking this time for yourself.
