Begin by finding a serene,
Uninterrupted space where you can relax for the next 30 minutes.
Settle into a position that promotes comfort and relaxation.
This could be seated in a cosy chair or lying down on a soft,
Comfortable surface.
Close your eyes and give yourself permission to fully engage with this moment of rest.
There's nothing for you to do.
Nowhere to go.
Simply listening to the sound of my voice.
Enjoying the gaps between the sentences.
To start your relaxation journey,
Focus on your breath.
Inhaling deeply through your nose,
Counting to four.
Feel your lungs filling with fresh air and your belly rising.
Hold the breath for a moment and then exhale slowly,
Counting to six.
Notice how your body releases tension as you breathe out.
Picture the air you exhale carrying away any stress or negative energy.
Inhaling to a count of four.
Holding for a moment.
Exhaling to the count of six.
Carry on this breathing for a few moments.
After several cycles of deep breaths,
Let your breathing fall into its natural rhythm.
Now starting a comprehensive body scan,
Beginning at your toes.
Visualise,
Sense,
Feel and imagine a warm wave slowly travelling up your body.
Pausing at each body part to allow you to tune into any sensation of tension.
Consciously relax your toes,
The arches of your feet,
Your ankles and move up to your shins and calves.
The wave of relaxation now moves up to your knees.
Soothing and relaxing your thighs and hips as it reaches your lower back and stomach.
Imagine it washing away any discomfort,
Leaving these areas relaxed.
Let it rise up to your chest and upper back,
Melting away any tightness.
This wonderful relaxing wave now reaches your hands,
Flowing up your forearms,
Elbows,
Upper arms and finally into your shoulders.
Allow your shoulder muscles to drop and release any held tension.
The wave continues up your neck,
Making it loose and relaxed.
Now let this wave wash over your face.
Feel it relax your jaw,
Soften your cheeks,
Ease your eyes and smooth your forehead.
Your entire body is now in a state of deep relaxation,
As if you're floating in a calm,
Warm sea.
In this tranquil state,
Let your mind rest.
If thoughts start to drift into your mind,
Acknowledge them without judgement,
Then let them float away.
Picture them as leaves on a stream,
Coming into view and then drifting out of sight.
Gently bring your focus back to the sensations of relaxation in your body.
Gently bring your focus back to the breath.
Spend a few moments allowing gravity to take hold,
Allowing the muscles to continue to relax and following the flow of your breath.
Set an intention that after this meditation,
You feel calm,
Rejuvenated and ready to continue with your day.
Even without sleep,
This deep relaxation meditation has revitalising effects,
Re-energising,
Rebalancing,
Restructuring the body.
Remember,
Moments of relaxation and meditation are not luxuries,
They're necessities for overall wellbeing.
And as this meditation concludes,
Begin to gradually bring your awareness back to your surroundings.
Slowly start to reawaken the body,
Starting with small movements in your fingers and toes.
Take a final,
Slightly deeper breath to awaken the body.
Notice the fresh,
Invigorating air as you inhale and exhale.
One more slightly deeper breath,
Inhaling.
And as you exhale,
Gently open your eyes,
Feeling grounded,
Relaxed,
Centred,
Balanced and ready for the rest of the day.
