Welcome to this 20 minute meditation designed to help you relax,
Let go of tension and bring peace to your body and mind.
Find a comfortable space where you can sit or lay down without distractions.
Let's begin.
Find a comfortable seated position or lay flat on your back,
Close your eyes gently.
Begin by taking a deep breath in through your nose,
Filling your lungs completely and exhale slowly through your mouth.
Let your body soften with each breath.
Take a few moments to notice how you feel right now.
Without judgement,
Acknowledge any tension or stress.
Simply observe.
Let your breath be your anchor.
Now,
Bring your awareness to your body.
Start by scanning from top of your head to the tips of your toes,
Gently noticing any sensations you may feel.
Begin at the crown of your head.
As you breathe in,
Imagine a wave of relaxation flowing down your body.
As you exhale,
Allow any tension to release.
Move your awareness slowly down your face,
Your jaw and neck.
Relax these areas with each breath.
Let go of any tension in your shoulders,
Arms and hands.
Feel them become heavy and relaxed.
Move down to your chest,
Stomach and lower back.
Take a deep breath in and with each exhale,
Soften your body.
Now,
Focus on your legs,
Thighs,
Knees,
Calf and feet.
Let all the tension melt away.
Feel your entire body relaxing deeply,
With every breath you take.
Now,
Bring your awareness to your breath.
Begin to take slow and deep breaths.
Inhale deeply through your nose for a count of 4,
Hold for a moment and exhale through your mouth for a count of 6.
As you breathe,
Imagine your breath is like a wave,
Smooth,
Steady and calming.
With every inhale,
Feel your body filling with peace.
With every exhale,
Let go of any remaining tension or thoughts.
Continue this breathing pattern for the next few moments,
Allowing your mind to settle into the rhythm of your breath.
Imagine you are in a beautiful,
Serene place.
It could be a beach,
A peaceful forest or a meadow.
It could be near a waterfall.
Whatever place brings you a sense of calm and safety.
Picture the details around you.
Feel the warmth of the sun or the gentle breeze on your skin.
Listen to the sounds of nature,
Perhaps the sound of birds chirping,
The soft rustling of leaves,
Taking the colors,
Textures and smells of this peaceful place.
Allow this environment to bring you deep relaxation.
Imagine that every breath you take fills you with calm and serenity and every exhale releases any remaining tension.
Now,
Let's focus on some affirmations to deepen your sense of relaxation.
Silently repeat the following phrases to yourself.
I am calm,
Relaxed and at peace.
With each breath I let go of tension.
I allow my body to relax and my mind to quiet.
I trust in the present moment and I am here now.
Feel these affirmations settle deeply into your being.
Creating space for peace and relaxation.
Slowly begin to bring your awareness back to the present moment.
Bring your attention to your natural breath.
Gently wiggle your fingers and toes,
Feeling the ground beneath you.
When you're ready,
Slowly open your eyes.
Take a deep breath in and out.
Notice how your body feels now.
More relaxed,
Grounded and at ease.
Take a moment to thank yourself for dedicating this time to your well-being.
Whenever you feel ready,
You can gently move,
Stretch and carry this sense of calm with you throughout the rest of your day.
This meditation is always here for you,
Whenever you need a moment to relax.
