Welcome,
My name's Yvonne and I'll be guiding you through the relaxation sequence today.
Taking a moment now to switch your devices to silent,
Relaxing into a comfortable position with your back supported,
Allowing your head to be unsupported,
Knowing you can adjust your position at any time during our time together today.
This is your time and the only thing on your to-do list is to rest.
And now gently closing your eyes if that feels right for you.
Starting by tuning in to the natural rhythm of your breath.
Not trying to change it in any way,
Just noticing it as it is.
Gently taking control of your breath now as you begin to slowly deepen it.
Gently guiding your breath down into your belly,
Feeling your belly rising with each inhale and falling with each exhale.
If it helps and it feels right to you,
Place your palm on your belly to feel it rising and falling.
Starting to lengthen your exhale now so that it becomes longer than the inhale.
Without the need to be precise,
Simply just setting an intention to have your exhale longer,
Even just slightly.
With each lengthened exhale,
Feeling your body softening,
Loosening and sinking into gravity.
You may wish to pause slightly in between each inhale and exhale.
Using this time as an opportunity to allow any excess tension to dissolve with each lengthened exhale,
Even just the slightest bit.
During this meditation practice,
Whenever you happen to notice your mind has drifted away or any thoughts pop up,
Just effortlessly,
Gently resting your awareness back on your anchor,
Which happens to be your breath right now.
Thoughts are all part of the meditation and there's no need to control them or judge them in any way.
It's a natural part of the process for thoughts to pop up.
We're not looking to clear the mind or reach a certain outcome.
Simply resting our awareness back on our anchor anytime we happen to notice we've drifted away.
Just allowing your breath to be in the background as usual.
I invite you now to choose a mantra you will rest your awareness on.
In this practice,
A mantra is just a simple sound you repeat in your mind.
If you already have a personal mantra,
You're invited to use that.
If you like,
You can simply rest your awareness on your breath as we have been doing,
If that feels comfortable.
If you're new to mantras,
Let's use something simple and without meaning,
Like So Ma.
So Ma.
Just repeating the phrase in your mind gently over and over.
So Ma.
So Ma.
So Ma.
Allowing the repetition of your mantra to have its own rhythm.
Not trying to control it at all.
Letting it change in length or rhythm as it pleases.
Just repeating it in your mind.
Remembering the aim here is not to clear the mind.
Not to think of nothing.
It is to allow the process to unfold in its own time,
At its own pace.
Not looking for a particular outcome.
Just taking this opportunity to surrender all control.
Allowing any thoughts to appear.
Understanding they are a natural part of the meditation process.
Anytime you happen to notice them,
Very gently resting your awareness effortlessly back on your mantra,
Or your breath.
Gently repeating that mantra in your mind.
I invite you now to release your mantra,
No longer resting your awareness there,
Or on your breath,
And simply rest for the last few minutes while you allow the effects of the meditation to slowly sink in.
You may choose to stay exactly as you are,
Or perhaps recline into a more comfortable position.
There's nothing to do here,
But rest for a few moments.
Gradually starting to deepen your breath.
Beginning to bring your awareness back to your body.
Wiggling your fingers and toes.
Stretching your arms and legs and fingers.
Taking a couple of deep cleansing breaths.
And when you feel ready,
Gently opening your eyes and adjusting to the environment around you.
Thank you for spending this time with me today,
And remember you can return to this relaxation meditation at any time.
Go gently.
