Welcome to a dash of meditation.
In the next five minutes,
We'll gently guide your body and mind into a state of relaxation.
And if you happen to fall asleep during this meditation,
That's okay.
Let's begin.
Lie down in a quiet space,
Allowing your body to feel fully supported.
Let gravity do all of the work,
And sink deeper into your bed or the floor beneath you.
Close your eyes if they're not already,
And take a long inhale through your nose,
And a soft,
Easy exhale out through your mouth.
We'll begin a deep body scan,
Moving slowly from the top of your head to your feet.
As we move through each area,
Simply bring your awareness there,
And invite it to soften,
Release,
And completely let go.
Begin at the crown of your head.
Soften through your scalp and forehead.
Let the space between your eyebrows relax.
Release the micro-muscles around your eyes,
And let your eyelids grow heavy and still.
Soften through your cheeks,
Your jaw,
And release your tongue from the roof of your mouth.
Let your entire face relax.
Now bring your awareness to the back of your head,
And allow it to be heavy.
Bring attention to your neck and throat,
And if you sense any tightness,
Let it melt away.
Now move to your shoulders.
Let them drop as if the weight you've been carrying all day is finally allowed to fall away.
Bring your awareness down into your arms,
Upper arms,
Elbows,
Forearms,
Wrists,
Hands,
And all ten fingers.
Feel your arms grow heavy and relaxed.
Now bring awareness to your chest.
Feel it rise and fall with your breath.
Soften through the chest,
The ribs,
The space around your heart.
Let this area open and relax.
Move your awareness to your belly.
Let it expand gently as you inhale,
And soften more deeply as you exhale.
Release any gripping,
Holding,
Or effort.
Now the hips,
The pelvis,
And the glutes.
Feel the lower body soften into the surface beneath you,
Letting go of any effort to hold yourself up.
Now move into your legs,
Thighs,
Knees,
Calves.
Down through the ankles,
The feet,
And all ten toes.
Let your legs feel long and heavy.
Your entire body now is in a state of release from the crown of your head to the tips of your toes.
Take a moment here and allow yourself to feel held.
There is nothing left to do,
Nothing to figure out.
You are allowed to let go.
Take one more slow inhale,
And a long gentle exhale.
You've just given your body and mind a powerful gift.
Rest.
Until next time,
Breathe deep and carry this sense of relaxation with you into your evening.
