Welcome to your relax and unwind meditation.
The perfect opportunity for you to take some time out,
Just for you.
Keeping the eyes open,
We'll start by finding a comfortable seat.
Weight evenly spread across both sit bones.
The spine lengthens and grows tall as the chest broadens and shoulders melt away from the ears.
Creating space and length in the neck,
Chin is gently tucked towards the heart.
Bring your awareness to the scene around you.
Taking in everything you can see as if it's the first time you're seeing it.
Notice the different objects,
Colours,
Shapes and textures.
Allowing your attention to drift from place to place.
Find one spot in front of you and rest your attention there.
Softening your gaze and simply lingering there for a few moments.
While keeping your focus on that one spot,
Your awareness gently expands to take in the space around that spot.
You can sense the space above,
Below,
To the left and right.
As you continue to focus,
The eyelids become heavier and heavier,
Until you let them close,
Drawing the attention within.
Give yourself permission to fully be here in this experience,
Knowing that everything else in your life will benefit from you taking some precious time to delve inwards and care for yourself.
Let your time in meditation be restful and instinctive.
There's no need to control the outcome or force yourself to relax.
Let it all unfold naturally,
Trusting your body.
It knows just what to do.
Notice the natural rhythm of your breath,
Belly gently rising and falling as you welcome air in and let it fall out.
Notice the natural rhythm of your breath,
Belly gently rising on the inhale and falling on the exhale.
As you breathe in,
Welcome a sense of nourishment and expansion.
As you breathe out,
Notice a sense of groundedness,
Feeling deeply rooted to the earth in your lower body,
While your upper body is light and open.
Be here with your natural breath,
Observing its pattern for the next few moments.
Bring awareness to the body now.
As I call out each body part,
Pour your attention into that area,
Being curious about any sensations that emerge.
Starting at the middle of the forehead,
The awareness spreading down to the ears,
Softening any tension as it goes.
Tiny muscles around the eyes relax and let go.
The eyes are heavy,
Enjoying a rest from the world of looking.
The tension moves to the delicate space underneath the eyes.
Awareness floods the cheeks,
Inner cheeks,
Roof of the mouth,
Teeth and gums.
Tongue is heavy and resting in the mouth.
Bringing attention to the jaw,
Teeth are slightly apart,
Softening the jawline and releasing any tension or clenching.
Awareness moves down to the throat.
The throat center is open.
Feel free to swallow a couple of times.
Moving down to the shoulders,
Letting the exhale do the work.
With every breath out,
The shoulders soften and grow heavy.
Arms are heavy in their sockets.
Chest is open and broad.
Send some calming breath into the middle of the chest.
Feel the entire area expand with every breath in and soften back down with every breath out.
Release any gripping or tension in the stomach,
Allowing the organs to soften and relax.
Encourage a heaviness into the hips and pelvis,
Connecting to a deep sense of spaciousness in that area.
Awareness descends down the legs to the feet.
The whole body is relaxed.
Taking in the whole body at once,
Your attention drifts to any areas of tension,
Sending some nourishing breath there before moving on to the next spot.
Continue to send the breath to any areas that need extra attention,
Remaining there for a few moments until you feel the area soften and let go.
It's perfectly normal for your mind to drift from time to time or get caught in thought.
You can bring your attention back to the body whenever this happens or follow any thoughts that seem important in the moment.
Continue to scan through the whole body.
Once you're satisfied,
You have tended to any spots of tension.
Move your awareness to the space all around the body.
Extend your awareness out further and sense the space beyond your body.
Keep extending your awareness out further and further beyond the place you are now,
Till it's so far out that you can imagine the space around the earth and on into the infinite space that makes up the solar system.
For a few moments,
Let the thinking mind dissolve into this sense of space all around you.
Bring the attention back to the breath,
Taking a deep breath in and a long,
Slow,
Calming breath out.
Next,
Breathe into a count of four,
Extending the exhale to a count of eight.
Do this a few more times,
Breathing in for a count of four and out for a count of eight.
Let the breath be as smooth as possible,
Enjoying the sensation of letting go with every breath out.
Breathe with an extended exhale for the next couple of minutes.
This is a powerful tool to let the nervous system know it's safe to calm down and gives your body the opportunity to relax and repair.
Let that go,
The breath returning to its natural rhythm.
Sink into the body,
Submerging your whole being into a sense of spacious calm.
Rest here in stillness for a few moments,
Allowing whatever experience in the body and mind to unfold.
Your thoughts and sensations will come and go as you rest in quiet spaciousness.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
Bringing some generous breaths back into the body,
Sensing the space around you.
Stretching the arms up,
Maybe interlacing the fingers and pressing the palms up to the sky.
Lengthening out the whole of the body,
And taking any intuitive movements that feel good.
And when you're ready,
Opening up the eyes,
And taking with you the intention to bring some of this calm as you head back into everyday life.
Let go of your sense of time,
And let you know when it's time to come back.
Let go of your sense of time,
And let you know when it's time to come back.
