Hello,
I am happy to welcome you on our relaxing meditation.
Today we will make the practice to make your mind feel calm and your body feel relaxed and free.
To do this meditation you should sit,
Your back should be straight.
If it is hard for you,
You can lean on something.
And when you are ready you can close your eyes gently.
Focus all your attention in your body.
Your breath should be just as it is right now,
You don't have to force it.
And we will start by scanning your body from the bottom to the top to make it totally relaxed.
Pay attention to every small part of your body.
You can start by your toes and then both feet.
And we continue going to your knees,
Your legs,
Your stomach,
Chest,
Your body.
And you can feel as your back from the bottom to the top is more and more relaxed.
Every time you breathe in and you breathe out you invite this sense of relaxation to your body.
And your arms on the left hand and then on the right hand.
Your elbows and both arms are relaxed now.
And we continue by putting your attention to your shoulders.
Be sure that your back is straight and your shoulders relaxed.
Your throat and we are coming up to your head,
Your face.
Be sure that your chin is relaxed,
Your lips,
Your cheeks.
And eyes can be closed even more when feeling this vibe of relaxation.
And you can even see what is there behind your closed eyes.
You relax your forehead and even your ears.
And your head and face has also had this attention.
And if you are sure that all your body now is relaxed enough,
We can continue by concentrating all your attention on your shoulders.
You can imagine two big backs,
One on your left shoulder and one on your right shoulder.
And we will make a small practice.
You have just to breathe in,
Breathe out.
And when you are breathing in,
You can feel if there is something that can be considered as hard,
Dark,
Disturbing somewhere among your body or your head.
And when you find something of that,
You just imagine you putting it in one of the backs and you breathe out.
Breathing,
You find all what is hard,
Disturbing in your body and breathe out.
You just send it to the backs.
Let's make three more cycles of this deep breathing.
And when you finish,
You can see how big or maybe small these backs are.
And you continue just following your breath and you feel like when you breathe in,
You are focused on the backs and when you breathe out,
They just come off your shoulders and they go high.
And with each cycle of your breath,
You can see and you can feel that they are going higher and higher and higher.
How your shoulders feel now,
When all what was considered as hard,
Disturbing,
Dark is just going off.
How your shoulders feel now.
And you can already see those backs somewhere far,
Far away from you.
Goodbye,
Something that make me feel like that.
And to finish this practice in this calm,
Relaxed condition,
I want you to feel what would you like to wish to yourself.
Just a couple of words,
Something important,
Useful,
Some right words that you really need to hear now,
Words of self-confidence,
Self-care.
Take your time to find these words and to say them to the most important person of your life,
To you.
And when you are ready,
You can gently start moving your toes,
Your fingers,
Inviting yourself to come back.
And then very gently open your eyes.
Look at your room,
At your place.
I thank you for this beautiful practice.
