Welcome to this guided meditation for stillness.
Sitting and lying down,
Gather your thoughts and your energy from where it's scattered out in the world and bring them all towards you,
Towards this moment.
Take a deep breath and get present in your body,
In this moment.
You don't have to do anything or be anything other than just being in this moment,
Here and now.
Focus on your breath as you breathe in,
The cool air entering your nose and throat and lungs,
Breathing in relaxation and peace,
Breathing out stress and worry.
Breathe deep into your stomach and let go of everything as you breathe out.
All you have to do is to be here in this moment,
Listening to my voice.
As you sit here just breathing and being,
Listening to my voice,
You feel the tension drain out of you.
Your body starts relaxing,
Starting with your face.
All the muscles in your face relax and let go of any tension.
The wave of relaxation moves down your neck.
Your neck muscles become soft and relaxed.
The warmth flowing downwards now into your shoulders.
Your shoulder muscles become warm and loose as all the tension drains right out of them.
It's like warm water flowing over your body from the dark,
Relaxing and releasing everywhere it touches.
It's flowing down your back,
Relaxing and letting go.
Your shoulders spreads down your arms,
First your upper arms,
Into your lower arms,
Your wrists,
Right into your fingertips.
Warm and relaxed,
Washing away any tension or stress.
The wave of relaxing energy moves down your body,
Into your pelvic area and buttocks,
Spreading warm and peace,
Releasing any tightness.
It flows down your legs,
First your upper legs,
Then your knees,
Into your calves,
Your muscles,
Just relaxing and letting go completely.
The wave reaches your ankles and your feet and the energy flows to the tips of your toes and from there it flows into the earth,
Grounding you,
Relaxing you,
Connecting you.
You're filled with peace and relaxation.
Your whole body feels like soft warm water flowing,
No tension,
No blocks,
Just relaxed and loose.
Now as you breathe in and hold the breath in just for a moment,
Not forcing it,
Just allow your breaths to rest inside your body.
There's a moment of perfect stillness.
Then breathe out again,
But you don't need to breathe in right away,
You can rest in stillness for a moment before you need to take in a new breath.
Breathe in and bask in that moment of stillness,
In that moment there is no pain,
No worry,
No tension,
There is just perfect stillness and peace.
Breathe out and again find that moment of stillness,
A place to rest for a moment,
No thoughts,
Nothing to do,
Just a place to be,
To rest,
To relax.
And then without resistance breathe in,
Concentrate on your breath and enjoy that moment of stillness for your breathing or out.
That moment of stillness,
You can switch off your brain and forget about everything that's worrying you,
You can just relax.
Nothing to do,
Nowhere to be,
No one needing attention,
So you're rejuvenating,
Resting,
Just you and your breath and the peaceful quiet moment of resting in between breaths,
Enjoying the stillness.
Stay present in stillness for another minute,
Focusing on your breath going in and going out,
Flowing in and flowing out,
Energizing in,
Energizing out,
Relaxing in,
Relaxing out.
Enjoy this precious gift of focus,
Calmness and presence.
Your presence is a present to yourself,
Breath going in and going out,
Flowing in,
Flowing out,
Energizing in,
Energizing out.
Now come back slowly into your body,
Wiggle your fingers and toes,
Notice how the touch points between your body and your bed or your chair,
Notice the sounds around you and bring your awareness back into this moment.
Notice your eyes,
Take a deep breath and feel relaxed and energized,
Continue with your breath,
Continue to breathe,
Continue to breathe.
Enjoy this precious gift of focus,
Calmness and presence.
