This is your time to pause,
To breathe,
To gently let go.
A moment just for you,
To step away from the pressure,
The tension,
The busyness of life,
And to let go of life.
Today's meditation is an invitation to release stress and to return to a sense of calm.
Let's begin the meditation.
Gently close or soften your eyes to a gaze and begin by noticing how you are feeling right now.
No need to change anything,
Just become aware.
Now bring your attention to your breath,
Breathing in and breathing out.
Allowing the breath to be natural at first.
Breathing in,
Breathing out,
And now gently start deepening the breath.
Breathing in through the nose and slowly out through the mouth.
Again breathing in and letting go and each exhale releasing a little more tension.
Breathing in,
Breathing out,
And now bring awareness to your body.
Noticing where you may be holding stress,
Perhaps in the shoulders,
The jaw,
The chest,
Or the belly.
Without judgment,
Just noticing.
Allow your shoulders to soften,
Your jaw to unclench,
And your forehead to smooth.
Let the body begin to settle.
Now gently scanning through the body,
Starting at the top of the head,
Softening the forehead,
The eyes,
The cheeks,
The jaw,
And down into the neck and shoulders.
Letting any heaviness melt away.
Moving down to the arms,
Hands,
Fingers.
Just relax.
Now the chest and heart space,
Just softening it.
The belly,
Releasing and letting go of holding.
Moving to the hips,
Legs,
And feet.
Your whole body is beginning to feel lighter.
If you notice any tension left,
Breathe into it,
And as you exhale,
Let that tension go.
I'm breathing in,
I'm breathing out.
Now imagine that any stress you are carrying has a weight,
A heaviness.
No need to name it,
Just sensing it.
And with each breath out,
Allowing that weight to soften,
To loosen,
To gently fall away.
Like placing something heavy down after carrying it for too long.
You don't have to hold it right now.
Now notice the space that begins to open,
Where tension is released.
Tension once was.
There is now softness,
Ease,
Room to breathe.
Let that space expand.
With each breath in,
A sense of calm.
And with each breath out,
A deeper release.
Breathing in,
Breathing out.
Now repeating,
I release what I no longer need to carry.
I allow my body to be free.
I allow my body to relax.
I am safe to slow down.
And with each breath,
I feel calmer.
I choose ease over tension.
Now resting here,
In this sense of calm.
Nothing to do,
Nowhere to go,
Just being.
Now gently bring your awareness back to your breath.
In,
And out.
Gently wiggling your fingers and toes.
And when you are ready,
Gently opening your eyes.
Carrying this sense of calm with you into the rest of your day.
Knowing you can return here any time you need.
