So let's find a comfortable posture in which you can feel alert and relaxed.
Let yourself feel grounded and supported by the earth.
Let's start with a relaxing body scan.
As you move your awareness through the body,
Invite each area to soften.
If there's any tension,
Allow your face to soften,
Your forehead,
Your eyes,
And your jaw.
Tension down through your neck,
Your shoulders,
Your arms.
And continue down through your torso,
Softening your chest and belly.
Down through your pelvic region and hips.
Continue down your legs,
Your thighs,
Knees,
And lower legs.
Through your ankles,
Feet,
And toes.
Allow your whole body to relax and be at ease.
Allow a half smile to form on your face.
Notice how this affects your mind.
Now take a few deeper breaths,
Bringing a calming energy to your body with each in-breath.
And bringing further relaxation as you let go slowly with each out-breath.
Now allow the breath to find its own natural rhythm.
Let the breath breathe you,
Without you needing to control it or make anything happen.
Slowly relax and receive the breath as it moves through you.
Now bring to mind something that brings you joy.
What brings you joy or feeling of contentment and well-being?
Maybe that's being out in nature,
In a forest or walking by the lake.
Maybe it's dancing or being with a loved one or a pet.
Jog down the memory lane and remember time when you experienced this well-being.
Without trying to make anything happen,
Just relax and enjoy the memory.
Notice how it feels in your body as you recall the experience.
How does it feel in your mind?
Notice how it feels in your heart.
Let your awareness rest in this feeling of well-being.
Take a deep breath and slowly exhale.
Now bring to mind some blessing in your life.
Someone or something you're grateful for or grateful to.
As you think of this blessing,
Bring an image to your mind of this person,
Of this being or the situation.
And now give a simple,
Silent thank you right from your heart to that person or to life.
Relax in the joyful feeling of gratitude.
Take a deep breath and bring to mind another blessing.
Someone or something you're grateful for or you're grateful to.
And once again,
Bring an image to mind of this person or the situation.
Give a silent thank you from your heart and feel this well-being through your entire body.
Now take a longer breath and slowly exhale.
Bring to mind a third blessing.
You can again bring an image of a person or a being or a situation.
And now from your heart,
Give a silent thank you and enjoy this feeling of gratitude.
Take another deep breath and slowly exhale.
Now open to the fact that you are alive.
As you relax,
Feel life as it moves through you without you needing to make anything happen.
Be aware of this breath that is keeping you alive.
Be aware of the blood flowing throughout your body,
Nourishing every cell,
Your senses that allow you to see,
Hear sounds,
Smell fragrances,
And taste,
Helping you make sense of this world.
Become aware of all the miraculous bodily processes that are keeping you alive right now.
Now become aware of consciousness itself flowing through you.
Let yourself relax and receive life as it moves through this form called you.
Everything you need to do right now,
Just let yourself simply enjoy the fact that you are alive.
As we come to the end of this meditation,
Let yourself slowly open to your surroundings,
Taking in all the goodness inside and around you with appreciation and joy.
You can now slowly open your eyes and become aware of your surroundings.
Thank you for joining me in this meditation and I wish you a wonderful day or evening.
