Hello,
This is a guided meditation to take a short break in your day.
Find a comfortable seat.
Perhaps you are sitting in a chair or on the floor.
Either way,
See if you can find a tall spine with your torso,
Neck,
And head all well aligned with your hips so that you feel balanced and stable.
Notice where your legs are touching the chair or ground beneath you and allow them to support your weight.
Now come into your breath.
First,
Take a few clearing,
Relaxing breaths.
Inhaling deeply in through your nose and exhaling through your mouth.
Now start to breathe in and out through the nose.
Follow your breath as it enters in through your nostrils and fills your chest,
Then your ribcage,
Then your belly.
And follow it as it exits through your nose and allow your belly,
Ribcage,
And chest to contract.
With each breath,
See if you can extend it a little bit longer,
Taking your time as you inhale and exhale.
As you continue to breathe in and out through your nose and exhaling through your mouth,
As you continue to breathe at a slow,
Comfortable pace,
Imagine that you are in a quiet,
Verdant area in the woods.
You perhaps hear the occasional chirping of birds and a gentle breeze whistling through the leaves.
You are walking down a path in the woods and as you do so,
You find more relaxation with each step you take.
For the next few minutes,
You let yourself leave any worries or thoughts you'd like a break from along this path as you venture deeper into the woods.
You know you can come back to them later,
So for now,
You give yourself permission to travel a little lighter.
You see a light in a short distance where the woods seem to end and you make your way towards it.
You're coming to exit the woods to a grassy field overlooking the ocean.
You feel a cool breeze coming in and there is so much beauty around you,
From the light blue sky to the puffy cumulus clouds to the glistening blue water.
There is a bench beneath the shade of a tall tree.
You take a seat there and enjoy taking in the view,
Enjoying the balanced warmth of the Sun and the coolness of the breeze.
You can stay here for as long as you'd like.
We'll begin making our way back in a few moments now,
But if you'd like to stay longer,
You can pause this recording for a while.
If you are venturing back,
You stand and begin walking back through the woods.
Along the way,
You see the thoughts that you had left behind earlier.
You pick up the ones you need right now and for all the rest,
You can leave them here.
You can always come back to collect them if you do need them later.
Now you find yourself back where you started and when you are ready,
You start to come back into this space,
Leaving behind the woods but knowing that you can always return to that place and that feeling of relaxation and lightness.
Begin to bring small movements back into your body and gradually allow them to grow larger.
Perhaps you deepen your breath again and allow that breath to energize your body or maybe you start to shift from side to side and sit a little taller.
Maybe you reach your arms out and circle your wrists and your neck.
When you are ready,
Gently blink your eyes back open.
As you return to the rest of your day,
Could you perhaps bring more relaxation with you?
May you find a little more ease as you move about the rest of your day.
Have a wonderful day.
