Please take a moment to settle into a comfortable seat,
Relaxing your shoulders down and away from your ears.
Let the arms relax wherever is comfortable,
Softly closing the eyes if that's comfortable for you.
And when you're settled in,
Let's take a deep breath in and then sigh it out.
Focusing on your breath and feeling the breath as it flows in and out of the body.
Allow your muscles to relax a little bit more each time you exhale.
Now relax the crown of the head.
Smooth out your forehead and soften the temples.
Softly close your eyes if you haven't already done so.
Relax your cheeks and your ears.
Loosen your jaw and soften the throat.
Relax your shoulders down and away from the ears.
Feel your sits bones settle into the ground beneath you.
Continue to allow your arms to be heavy,
Resting in your lap or wherever you have them placed.
Soften your elbows.
Relax your fingers.
Relax your hips and your buttocks.
Soften your knees,
Your calf muscles,
And relax your toes.
Now let's turn our focus to the breath.
Following each inhale and each exhale and the warmth of the exhale.
Continuing to allow the body to relax into the breath.
Let go of your day.
Let go of any stresses or tensions you're holding on to in this moment.
Letting go of anything that's not serving you right now.
Just try to stay here in your body with your breath.
Releasing everything else for just a few minutes.
Just continue to follow the breath a little bit longer.
Letting go of any thoughts that try to interrupt this controlled breathing.
Staying with the breath just a little bit longer.
Now let's release control of the breath.
Allowing your breathing to go back to its normal,
Natural pace.
Continuing to feel the breath move through your body.
And feel your body connected to the ground beneath you.
Allowing your body and mind to slowly transition back to the present moment.
Becoming aware not only of the floor beneath you but the room around you.
Begin to gently wiggle your fingers and toes.
Allow your head to rock gently from side to side.
Now let's take a nice deep breath in as you reach your arms overhead.
And then sigh it out as you release the arms back down.
Some kind of paper to make some notes of anything that came up for you during this meditation.
