Welcome.
Take this time just for you.
A time to be still,
To rest,
To reset.
Find a comfortable position either seated or lying down.
Let your hands rest softly and feel your shoulders begin to relax.
Gifting yourself this precious pause in your day.
Offering tender loving kindness to both your mind and body.
Let's begin the meditation.
Gently close or soften your eyes and start to notice how you're feeling today.
Letting go of whatever you don't need at this moment.
Physical tension,
Mental clutter and emotional heaviness.
And thank yourself for taking this time.
I invite you to connect with the breath.
Take a slow deep breath in through the nose and a long steady breath out through the mouth.
Again breathe in gently.
Allowing the body to soften more deeply with each breath.
Breathing in,
Breathing out.
I now invite you to gently scan your body moving slowly and relaxing as you go.
Let's begin at the top of the head.
Bring your attention to your face.
Relax your forehead.
Soften around the eyes.
Let your cheeks be at ease.
Unclench your jaw and let your mouth rest softly.
Letting any tension gently melt away.
Softening and relaxing your whole face.
Bring your awareness down to your neck.
Feel the muscles soften.
And now moving into your shoulders.
Let your shoulders drop away from your ears.
Feel gravity gently drawing you down,
Helping you release and let go.
Now extend your awareness down your arms to the elbows,
The forearms.
The wrists and into the palms of your hands.
And then moving all the way to the tips of your fingers.
Notice any sensations here.
Tingling,
Pulsing,
Warmth,
There's no need to judge or change anything.
Just gently observe.
Now bring your attention to the chest.
Feel the rise of the chest as you breathe in and the gentle fall as you breathe out.
Filling the chest with air and then let go,
Let go,
Let go.
Soften the belly now,
Breathing naturally.
Let this area feel soft and at ease.
Now move your awareness to your back.
From the upper back,
Down through the middle and into the lower back.
Notice any tightness or any ease.
There's nothing to fix here,
Just observe.
Now bringing your attention to the hips.
Feel the weight of your body making contact with the floor or the chair beneath you.
Feel supported,
Grounded.
Notice your legs in their sockets.
Then gently travel your awareness down the legs,
Through the thighs,
To the knees,
The calves,
The ankles.
Now bring your focus to your feet.
Notice the heels,
The arches,
The balls of the feet and then all the way to the tips of your toes.
Take a moment here to soften your whole body.
Let yourself be completely supported.
Let go of any lingering thoughts or concerns.
There's nowhere you need to be,
Nothing you need to do.
Just resting here,
Breathing,
Being.
Gently begin to bring awareness back into your surroundings.
Wiggle your fingers and your toes.
Rolling your shoulders a couple of times and moving your head gently from side to side.
Take a deep nourishing breath in and a full breath out.
Bring your hands to your heart and take a moment to think.
Thank yourself for pausing,
For being present and for caring for your well-being.
And when you're ready,
Gently open your eyes.
May you carry this sense of calm and ease into the rest of your day.
