Sitting in a comfortable but alert position with your spine and neck long and straight,
Take a moment to just observe where you are.
Breathe in and on the exhale slowly close your eyes.
Begin to tune into the space inside and around you.
Adjusting your position if need be and then becoming very,
Very still.
Take deep cleansing breaths to let go of the day thus far.
Breathing in through the nose,
Holding at the top and then exhaling through the mouth slowly and deeply.
Take a few more breaths like this at your own pace.
Returning your breath back to its own natural rhythm.
As you breathe in and out,
Noticing where you feel your breath in your body.
The rise and fall of your chest.
The expansion and contraction of your stomach.
Noticing the movement your back muscles make.
Allow your breath to guide you into relaxation.
Observe the temperature of the air coming in and out of your nostrils.
Perhaps noticing the air coming in through the nostrils is cooler than the air leaving.
Scan your body from head to toe to see where else you may notice the movement of your breath.
Now widen your attention to sense your whole body sitting in this space.
Notice the outline of your body.
Your heart beating in your chest.
Your life force energy pulsing through your veins.
Notice the texture of your clothing.
Or the parts of you that feel warm or cold,
Stiff or relaxed.
Observe where you feel your body touching the surface beneath you.
And now bring your attention fully to sense your whole being as you are in this very moment.
Reflect on how good it feels to just be still as you are.
Use this time to connect with a greater presence within and all around you.
Throughout this meditation,
All different types of thoughts about the day,
Future plans,
Memories or even thoughts that tell you to stop meditating may arise.
Know that you do not need to act on your thoughts,
For we are the ones who give power to our thoughts when we believe in them,
When we obey them.
When these thoughts come,
Recommit to the reason as to why you showed up.
Whatever it is you wanted to get out of this is here for you right now.
You just need to keep choosing to stay.
Stay with your breath.
Stay with my voice.
Stay with your center.
The one who led you here tonight.
This is your time.
Don't let any other thoughts tell you otherwise.
Show your thoughts who is really in control and watch as you keep choosing you how the thoughts become quieter and quieter.
Now bring your focus to the top of your head.
Notice any sensations or tension you may be holding in your head.
Soften and relax.
Moving down to your face and the back of your neck.
The front of your neck.
Relax the muscles you may have been tensing.
Soften and relax your shoulders and your arms all the way down to the tips of your fingers.
Relax your chest and your back.
Your sides and your hips.
Down your buttocks.
Allowing all of your weight to sink deep down into the surface beneath you.
Move your attention down your thighs.
Just softening and relaxing,
Releasing any tension.
Relax your knees and your shins and your calves.
Down to your ankles and your feet.
All the way to the tip of your toes.
Feel a wave of calm and relaxation move down your body from the top of your head and out the bottom of your feet.
And then back up through the bottom of your feet,
Up your body and out the top of your head.
You are so calm and so relaxed.
Feel the comforting wave of relaxation move through the left side of your body and to the right.
And back through the right to the left.
Notice any areas in your body where you may be experiencing sensations.
If there's any tension left over,
Just breathing into those areas and softening and relaxing more and more.
Your entire body is so very,
Very relaxed and so peaceful.
Sensing and visualizing the space around you.
Gently start to invite movement back into the body.
Slowly open your eyes.
