Welcome to this meditation for inner calm and focus.
Find a comfortable position,
Either seated or laying down,
Where you'll be comfortable for the next few minutes.
When you're comfortable,
Gently closing down the eyes.
And we'll begin our meditation today by taking one deep inhale through the nose.
And then a deep full exhalation through the mouth.
One more deep inhale through the nose.
Exhale through the mouth.
And just allowing now your entire body to relax.
Relaxing all the muscles around your face.
Relaxing your jaw.
Relaxing your neck and relaxing your shoulders.
Just allowing any tension and stress to evaporate away as you breathe in and as you breathe out.
And if your mind is feeling busy today,
If your thoughts are racing,
Just know that this is completely fine.
Just notice whatever thoughts are coming up for you.
And just allow them to pass in their own time.
Knowing that your thoughts are just like clouds.
They move past.
They move on.
And just tuning into the breath as you breathe in and as you breathe out.
Allowing yourself now to just be exactly where you are.
Knowing that everything else can wait.
And this is time just for you to relax.
And just let go of everything else going on in the outside world.
This is time that is just for you.
And as you sit here feeling very calm and very relaxed,
I'd like to invite you now to bring to mind the image of a beautiful,
Peaceful place.
This can be somewhere that you've been to before.
Or it can be somewhere completely imaginary.
This is your beautiful,
Peaceful place that is just for you.
So just bring all the details of this place to life in your mind now.
As you just continue to breathe and as you continue to relax.
And as you enjoy this beautiful,
Peaceful place within you,
I'll just invite you now to reflect on the following statements.
Perhaps letting the words wash over you.
Or perhaps letting them sink very deep within you.
I am calm.
I am focused.
And I am relaxed.
I am calm.
I am focused.
And I am relaxed.
I am choosing to see all the things that are going well for me.
And I am choosing to let go of any worry,
Of any fear.
I believe in myself.
I am calm.
I am focused.
And I am relaxed.
Taking a deep,
Full breath in now,
In through the nose.
And out through the mouth.
And as we draw to the end of our practice now,
I am getting attention to take this practice and the feeling that you have now with you into the rest of your day and into the rest of your week.
So,
I invite you now.
