Hello,
My name is Maryam and I will be guiding you through a relaxing meditation.
You can use this at night before going to bed or anytime during the day where you need to calm your mind and arrive at the present moment.
To start,
Find a comfortable position,
Either sitting down on the ground on a chair or you can come lying down on your back.
Wherever you are,
Make sure you are comfortable.
Make any movements or adjustments your body needs to get settled.
Start to relax your shoulders,
The muscles in your face and get really comfortable.
Gently close your eyes if that feels good for you.
If not,
You can find a spot in front of you and just gently soften your eyes,
Focusing on that spot.
Notice the points of contact between your body and the surface supporting you and let yourself arrive fully here,
Now.
Begin by taking a slow deep breath in through your nose and gently breathe out through your mouth.
Two more like that,
Deep breath in through your nose and exhale fully through your mouth.
Good,
Last one,
Inhale through your nose and exhale all the air out through your mouth.
Continue breathing deeply in and out of your nose if that feels comfortable for you and with each breath,
Feel yourself become more relaxed,
More grounded and more at ease.
Now bring your attention to the top of your head.
Imagine a warm,
Soothing light starting at the top of your head,
The crown of your head.
Slowly,
This light starts to move down your forehead,
Smoothing any tension and heaviness down over your eyes,
Your cheeks,
Your nose,
Your jaw.
Allow your jaw to soften and your lips to part slightly.
Visualize this light continue moving down your neck and into your shoulders.
Feel your shoulders dropping,
Releasing any tightness and tension.
The relaxation flows down your arms,
Past your elbows,
Your wrists and into your hands and fingertips.
Bring this gentle,
Warm light now into your chest and heart space.
Feel your chest rising and falling slowly with each breath.
Rising as you inhale and falling softly as you exhale.
Let any heaviness melt away.
Now imagine this light moving down your back,
Your spine,
Easing every muscle along the way.
Imagine the light moving to your belly,
Feel it soften and relax.
The warm light continues down through your hips,
Your thighs,
Knees,
Your calves,
All the way down to your ankles,
Your feet and your toes.
Your whole body is now wrapped in a blanket of calm and ease.
Shift your attention now to the natural rhythm of your breath.
Notice the coolness of the air as it enters your nostrils and the gentle warmth as it leaves.
Feel the rise and fall of your belly with each inhale and exhale.
Notice how your body naturally expands with every inhale and contracts with every exhale.
Notice how easily your body breathes,
Keeping your attention on your breath.
As you continue to breathe softly and evenly,
Become aware of the sensations in your body.
Your heartbeat,
The feeling of air moving,
The touch of your clothes or the surface beneath you.
Notice these sensations and bring your attention back to your breath.
If your mind begins to wander,
Gently guide your focus back to your breathing without judgment.
Allow yourself to be fully present in this moment,
Simply observing without effort or expectations.
With each breath,
Sink deeper into relaxation.
Feel calmness spreading from your breath to every cell in your body.
Notice if your mind starts to wander and know that that's completely normal.
As you notice it,
Bring your attention back to your breath.
Slowly start to bring your awareness back to your body.
Notice the surface beneath you one more time.
Feel the gentle energy flowing through you.
Start to bring some movement back to your body,
Maybe moving your fingers,
Your toes.
When you're ready,
Take a deep breath in and a long breath out.
One more like that.
Deep inhale.
Full and complete exhale.
Gently open your eyes if they're closed.
Take a moment to appreciate this calm and relaxed state that you've created for yourself.
Know that you can come back to this feeling anytime,
Simply by returning back to your breath.
Bring your hands to heart center in prayer position.
Bow your head to your hands and thank yourself for spending this time for yourself,
For your practice.
Bring your thumbs to your third eye,
The space between your eyebrows.
May your thoughts be kind.
Thumbs to your lips.
May your words be caring.
And your thumbs to heart center.
May your heart be filled with love and gratitude.
Thank you for spending this time with me and practicing with me.
Have a great day.
