Welcome to this guided meditation.
We will be focusing on calming restlessness and inviting a gentle sense of inner peace.
Find a comfortable seated position,
Either on the floor or a chair.
Keep your spine straight and gently close your eyes.
Allow your hands to rest in your lap or at your sides and relax your shoulders.
Take a deep breath in through your nose,
Filling your lungs completely.
And then slowly exhale,
Letting go of any tension in your body.
Take another deep breath in and exhale fully.
With each breath,
Feel yourself settling,
Releasing any stress or worry from the day.
Now gently bring your awareness to the top of your head.
Notice any sensations here and with each breath,
Imagine a soft wave of relaxation washing over this area.
Let this wave now move down to your forehead and then to your eyebrows and your eyes,
Softening each part as you go.
Feel this gentle relaxation move to your jaw,
Allowing it to release any tension.
And as it moves down to your neck,
Feel any tightness simply melting away.
Let this relaxation flow through your shoulders,
Your arms and down to your hands and fingers.
Allow your chest and stomach to soften and with each breath,
Feel your body becoming a little more at ease.
Let this wave of calm continue down your legs,
Through your knees and finally to your feet and toes.
Your entire body is now relaxed,
Resting comfortably in this moment.
Now bring your attention to your breath,
Feeling the natural rhythm of each inhale and exhale.
There's no need to change your breathing,
Just notice it as it is.
With each breath in,
Feel a sense of calm entering your body and with each breath out,
Let go of any remaining tension,
Restlessness or stress.
If any thoughts or worries come up,
Gently acknowledge them and let them drift by,
As though they are clouds passing in the sky.
You don't need to engage with them,
Simply let them go,
Returning your focus to your gentle calming breath.
Now imagine a warm glowing light at the center of your chest.
This light represents a deep well of peace within you.
With each breath,
See this light growing a little brighter,
Spreading a sense of calm throughout your chest,
Your body and your mind.
Allow yourself to sink into this peaceful sensation.
Feel a sense of inner stillness,
A quiet that exists within you.
Trust in this feeling,
Knowing that you can return to this inner peace whenever you need it.
If you feel your mind wandering,
Gently guide it back to your breath,
To the warmth of this peaceful light.
There's nothing you need to do,
Nowhere else you need to be.
Just rest here in this moment.
Now slowly bring your awareness back to your breath,
Feeling each inhale and exhale.
Notice how your body feels,
Perhaps a bit lighter,
More relaxed.
Take a few more deep breaths and when you're ready,
Gently wiggle your fingers and toes,
Bringing some moments back to your body.
Slowly open your eyes,
Carrying with you a sense of calm and inner peace that you can return to anytime you need.
