Hello,
And welcome to today's meditation for releasing tension through our breath.
Find a comfortable position,
Either sitting or laying down,
In a quiet,
Peaceful,
And safe place.
Allow your body to settle into the surface beneath you.
Close your eyes if that feels safe,
Or gently soften your gaze.
Take a deep breath in and out,
And begin to notice how your body feels in this moment.
With each breath,
Allow yourself to relax further.
Let go of any distractions,
And bring your attention to this time for yourself.
Feel the natural rhythm of your breathing without trying to change it.
Simply observe the rise and fall of your chest or abdomen as you breathe in and out.
Take a deep breath in through your nose,
Feeling the cool air fill your lungs,
And exhale slowly through your mouth,
Releasing any tension with your breath,
Allowing your body to soften with each exhale,
Letting go of any stress or tightness that you may be holding.
Now begin to turn your awareness to your body.
Note if there's any areas where you feel tension or discomfort.
It could be tightness in your jaw,
Heaviness in your shoulders,
Perhaps a knot in your stomach.
Simply notice where you feel this tension without judgment.
Acknowledge it with kindness,
As if you're saying,
I see you.
Scan your body slowly,
Starting from the top of your head and moving down.
Face,
Neck,
Shoulders,
Biceps,
Elbows,
Forearms,
Wrists,
Hands,
Chest,
Stomach,
And belly.
Hips,
Thighs,
Knees,
Calves,
Ankles,
Feet.
Now,
As you continue to breathe slowly and deeply,
Imagine that with each inhale,
You're drawing in calm,
Fresh energy.
And as you exhale,
Imagine releasing all the tension you've been holding in your body.
Let's begin with your head.
As you inhale,
Imagine breathing in a wave of relaxation to your forehead and face.
And with your exhale,
Gently release any tension in these areas,
Allowing your face to soften and relax.
Now move down to your neck and shoulders.
As you inhale,
Imagine bringing in a calm energy,
Filling your neck and shoulders with ease.
As you exhale,
Let go of any stiffness or tightness in this area.
Feel the weight of your shoulders melt down away from your ears.
Bring your attention to your arms and hands.
With each inhale,
Imagine breathing in relaxation,
Filling your arms with lightness.
And each exhale,
Releasing any tension in your arms,
Allowing them to feel heavy and relaxed by your sides.
Now draw awareness into your chest and stomach.
Take a deep breath in and imagine the breath spreading warmth and relaxation through your chest,
Shoulders and abdomen.
As you exhale,
Release any tension that has been stored here.
Allow your chest to feel open and your stomach soft.
With each exhale,
Imagine releasing a little more,
Feeling a little lighter and more at ease.
Next,
Bring your attention to your legs,
Starting from your thighs.
As you breathe in,
Feel your legs fill with relaxation and ease.
As you breathe out,
Release any tension in your thighs,
Knees,
Calves,
Ankles.
Allow your legs to become heavy and relaxed,
Supported fully by the surface beneath you.
Bringing focus towards your feet.
With each breath in,
Imagine relaxation traveling all the way down to your feet.
With each breath out,
Let go of any tightness in your feet,
Feeling them sink deeper into the surface beneath you.
Now,
Take a moment to bring awareness to your entire body.
Is there any remaining tension present?
Take a moment to release the remaining tension from those areas.
With every inhale,
Breathe in calmness and ease.
With every exhale,
Release any remaining tension.
Allowing yourself to feel lighter,
Freer,
And at peace.
Take one more deep,
Cleansing breath in.
And exhale slowly,
Releasing any final bits of tension.
Feel yourself completely at ease,
With no stress or tightness left in your body.
Your body is relaxed,
Your mind is calm,
And you are at peace.
Stay here for a few moments,
Just breathing naturally.
Notice how your body feels now.
More relaxed,
More at ease,
And completely grounded.
When you're ready,
Gently begin to bring your awareness back into the room.
Start to notice the sounds around you,
The surface beneath you,
And the feeling of your body in space.
Slowly wiggle your fingers and toes.
Stretch if you need to.
And when you're ready,
Open your eyes.
