Please do not play this meditation whilst driving.
This is a meditation for total body and mind relaxation.
Find a place where you are warm,
Comfortable and will not be disturbed.
When you are comfortable close your eyes.
Take a deep breath in through your nose for the count of 4.
And out through your mouth for the count of 6.
Breathe in through your nose for the count of 6.
And out through your mouth for the count of 8.
Breathe in through your nose for the count of 8.
And out through your mouth for the count of 10.
Let your breathing return to a rhythm that feels comfortable for you.
Keeping your breathing at a steady pace,
Take your focus to your feet.
How do they feel?
Are they tired?
Do they ache?
Flex and wiggle your toes.
Allow any tension in your feet to just float away.
Now focus on your ankles and calves.
Feel any stress and tightness that is there.
Release it and let it ebb away.
Acknowledge your knees and thighs.
Allow any aching to just gently drift away.
Release your buttocks and lower back.
Let the tight feeling of tension begin to unravel and float off.
Your tummy and abdomen let go of any twisting and turning that you may be feeling here at this time.
Feel any tension in your chest.
Acknowledge it and set it free.
Your shoulders.
These can hold a lot of stress and tightness.
Gently and slowly shrug your shoulders,
Releasing the tension as you relax from the shrug.
Focus on your arms and hands.
Clench your fists.
As you open your hands,
Let the muscles of your arms relax and the tension flow out through your fingers.
Now your neck.
Turn your head slightly to the right.
Now to the left.
And back to the centre.
Now we turn our attention to your head and face.
Screw up your face and release.
Let your jaw go slack and your tongue find a gentle resting place behind your teeth.
Now that you have relaxed your body,
We are going to go deeper into relaxation and relax your mind.
I'm going to count backwards from 10 to 1 and with every number you will go deeper into this relaxing meditation.
10 9 8 7 6 5 4 3 2 1 You are now in a deep state of relaxation.
Imagine a beautiful sunny day.
You are standing on the edge of a field.
The field is full of long grasses and wonderful smelling wildflowers.
There are bees buzzing and bright butterflies flying all around.
You can feel the warmth of the sun on your skin.
There is a pathway cut through the long grass that leads to a grand old oak tree.
You walk along the path.
You brush the grasses and flowers with your hands,
Releasing their fragrance as you walk.
Nearing the oak tree,
You notice the texture of the bark,
Its intricate patterns flowing out of the earth and disappearing up into the leaves and branches.
As you head beneath the outstretched limbs of the tree,
You welcome the coolness and the smell of the earth under your feet.
Reach out and place both hands on the tree.
Feel the roughness and the texture of the bark beneath your fingers.
Leaving your right hand upon the tree,
Walk around it clockwise three times.
After three turns around the oak,
Stop and place both hands upon the trunk again.
Breathe deeply.
Feel the heartbeat within the mighty oak.
Feel the love,
The energy and the gift from Mother Nature flowing deep into your core.
Stay with that feeling for a moment.
Lifting your right hand away,
But leaving your left hand on the trunk,
Walk slowly back around the tree in an anti-clockwise rotation three times.
But this time,
At the end of your three turns,
Place your back against the tree and look out along the path and across the field into the sunshine.
Breathe deeply.
Breathe deeply.
As you walk back along the path to the edge of the field and where you began this journey,
I will count from one to ten.
And as each number rises,
You will slowly feel yourself coming back into your body and into your consciousness.
When I reach ten,
You will feel totally relaxed and refreshed.
If you are using this to relax before bedtime,
You will continue to enjoy a beautiful night's rest.
One.
Two.
Three.
Four.
Five.
Becoming more aware of your surroundings if you need to.
Six.
Seven.
Eight.
Nine.
And finally ten.
If you are using this to relax you at any point in the day,
You can now open your eyes and feel totally at peace.
All the righteous blessings.
