This short meditation is designed to help you find some peace and quiet in this often overstimulating world,
Which can sometimes be overwhelming.
Find a comfortable place where you can sit down and not be disturbed,
And let your eyes drift closed,
But allow the mind to stay awake and alert.
First,
Bring your focus to your breath.
Breathe in through the nose for a count of three,
And out through the mouth for a count of six.
This longer out-breath will help to release tension and relax the mind.
Continue doing this breathing.
Now,
Imagine that a layer of warmth is beginning to scan down your body,
Starting with the top of your head,
Like a curtain being gently lowered.
This warmth melts away all the tension in your forehead and your brow.
It moves into your nose,
Your cheeks,
And your lips,
As you feel all the muscles in your face becoming loose and free.
This curtain of heat runs down the back of your neck and passes into your shoulders,
Softening and unravelling each muscle.
The warmth begins to trickle down your arms,
Softening them as it moves all the way down to your hands.
It travels down your spine now,
And spreads across all of your back,
And you feel any tension in your back completely melt away.
The warmth moves into your chest and your stomach.
Allow it to sit here and gently release the muscles in your stomach and relax your chest.
And with each breath you take,
This warmth is travelling deeper and deeper,
As you feel your stomach and your chest becoming open and free.
This warm sensation drifts into your legs and softens all the muscles in your thighs and your calves.
And finally,
It trickles down into your feet and your toes,
Allowing all the tension from the day to melt away into the ground beneath you.
The warmth begins to lift you,
And as you let go of the worries and the thoughts that are holding you down,
You feel your body becoming light.
It's as if you are sitting on a golden cloud.
Then the top of this curtain drops down in front of you and reveals a beautiful green country with a bright blue horizon.
You are floating very slightly off the ground,
Completely at peace and connected to yourself and this world around you.
And now repeat these words to yourself,
I am calm,
I am confident,
And I am in control of my life.
And as you sit with this feeling,
Allow the warmth that is inside you now to radiate out of your body and across the landscape.
And when you are ready,
Gently stretch your body and lightly massage your face as you open your eyes,
Bringing your focus back into the room.
Take a moment now to notice this new warmth and comfort within you.
And remember that this track will always be here for you if you ever need a time out.
