Welcome to this guided meditation,
It's a full body relaxation meditation,
It's going to help you relax.
Just settling into your space,
You can lay down or be seated,
Just being guided by what feels most nurturing for you in this moment.
And if you are sitting,
Let your feet rest flat against the earth and have that quiet connection beneath you.
And just gently let your lips part,
Breathing,
Almost like you're going to yawn,
And maybe just moving the jaw from,
Just a little bit side to side gently,
If that's okay for you.
As we begin to unwind,
Loosen and allow any held tension to dissolve and evaporate.
And just closing the mouth slowly and letting your tongue grow heavy and resting on the base of your mouth,
Bringing awareness to your shoulders and letting them descend and melt away from the ears,
And feel that subtle broadening across your chest,
A quiet spaciousness through your collar bones.
Feel a softness spreading through the sides of your neck and the back of your neck,
And across your upper back,
Adjusting your body in any way it asks and just honouring and comforting and easing yourself into this and gently closing down your eyes.
Let your awareness rest on your breath here,
Not changing it,
Just witnessing it,
That gentle rise and fall as the breath flows in and out.
As you inhale the skin of the forehead softens,
As you exhale it releases and the space behind your brow feels soothed,
Just bathed in some quiet calmness.
Sometimes we hold our tension behind this area,
Just let the breath flow up,
Noticing even the top of the forehead and where your hair begins to grow,
That hairline,
If you have hair there,
Just noticing that area start to soften and unwind any tension and evaporating it away from that edge there,
Softening the scalp and the temples,
Thoughts dissolve,
Letting them just dissolve into spaciousness.
And your breath becomes slower and smoother,
A little bit more fluid,
And gently allow a very small pause at the top of your inhale,
Just allow a moment suspended in stillness and then release it softly with a very long,
Slow exhale.
Simply inhaling and pausing and exhaling and feeling that relief.
With every inhale you're expanding space within you and with every exhale you feel this softening,
This softening of your whole body,
Just let that tension and weight from your day evaporate with the breath.
And feel free to release that pausing technique and just come back to your natural rhythm of your breath now,
Just be seamless and continuous with your breath just flowing in and out.
And just let your awareness rest on that rhythm,
That rhythm that's coming in and out of your nostrils,
Feeling that ribcage expand and taking all that beautiful oxygen in and soften as you breathe out.
Allowing the breath to move in and around the back of the lungs,
Just creating space through the back of the body there and dissolving anything that's holding there.
Knowing that you are fully supported,
Held and completely safe to let go.
Bring that awareness down to the sides of your body and as you inhale they feel like they gently widen and as you exhale the sides of you soften inward.
Just an expansion down the sides of both ribs,
Torso,
You know,
Just creating space.
And let this softness,
This opening drift down through your arms,
Your upper arms,
Your your wrists,
And guiding your breath now down into your belly.
Let it swell gently and fall effortlessly,
Just with that beautiful rhythm of your breath,
Just surrender,
Just surrender.
Inhaling,
Rising belly,
Exhaling,
Taking your awareness down through your hips.
And just let that breath create space there before it travels down both legs,
Through your thighs,
Past the knees and calves,
And let yourself sink deeper,
Softer,
Almost like you're being held in a field and nothing else matters.
Nothing's required and you can simply be here.
You do that and the music will play.
Just enjoy,
Enjoy your rest.
See you soon.
