Welcoming you into this guided meditation for deeper relaxation.
Beginning to notice the body.
Allow yourself to release all sensations of holding,
All activation,
Letting yourself relax deeper,
Releasing the muscles.
Starting to notice your breath.
Notice how soft the breath is traveling into the body and back out of the body.
Noticing how effortless,
How free the breath is.
Noticing the rise and fall of the belly and the chest as you continue to breathe naturally
within this space.
Starting to visualize yourself in a beautiful,
Secure,
Peaceful place in nature.
Allowing yourself to lie down in the soft grass and taking in this serene,
Beautiful place.
Noticing any sounds you may hear.
Noticing how perfect the temperature is.
Allowing the sun to shine on the skin.
And as the sun shines on the body,
Allow it to melt away
any tension that you may still be holding.
Shining on the toes and the feet.
The ankles relaxing.
Shining on the lower legs,
The knees and the upper legs.
Allowing them to become heavy and relaxed.
Shining through the abdomen,
The whole torso,
Relaxing and letting go.
The chest and the shoulders,
Releasing any tension,
Any tightness.
Moving down through the upper arms,
As the sun warms the arms,
The elbows,
The lower arms,
They become heavy and more relaxed.
The hands and the fingers are relaxed.
And every muscle in the face,
As the sun shines on the face,
Starts to release and let go as well.
Unclenching the jaw.
Letting the tongue to rest down away from the top of the mouth.
And releasing and relaxing through the forehead and the eyebrows.
Completely softening into this space.
In the background,
The near distance,
You can hear a beautiful stream of water.
Flowing through this place.
You decide to walk over in that direction so that you can gaze at this crystal clear water.
Noticing a bridge that goes over this water.
And walking over that bridge,
Take 10 steps.
And as you walk over the bridge,
All worries,
All cares completely drift and melt away.
Stepping on to the bridge,
10,
9,
Gazing at that beautiful calm water,
8,
7,
6,
5,
More and more relaxed,
4,
3,
2,
1.
Finding a comfortable place to sit on the other side of this bridge,
For our last few deep breaths by this crystal clear water.
When you're ready,
We'll begin to walk back over that bridge again.
Bringing this peacefulness,
This calm with you.
Continuing to carry that,
As you step back over the bridge,
Walking back over to where you were in the sun.
Taking a few deeper breaths.
Breathing into the body.
Feeling the lungs,
Feeling that expansion through the ribs,
The belly,
The chest.
Breathing out,
Drawing that exhale out a little bit longer.
Noticing the hollowing of the ribs,
The belly,
The chest,
As the lungs empty.
Taking a couple more deep breaths here,
Breathing in,
And breathing out.
Noticing those sensations of the breath as it travels in and out of the body.
Maybe noticing its temperature as you're breathing in and as you're breathing out.
Keeping this relaxation,
We'll come back to the space and the place of now.
Noticing your body,
Noticing the surfaces underneath of the body.
Maybe making a little bit of movement with the body again,
Wiggling through the toes and the fingers.
Circling the wrists,
The ankles,
Maybe rocking the head shoulder to shoulder.
Whatever feels good for you in this place.
Start to become aware of the surroundings in the here and now,
The room you're in.
Maybe taking one last deep breath,
Softly blinking the eyes open and taking in this space visually.
Whenever you're ready,
You can start to slowly make your way back up.
Being fully prepared,
Ready,
And relaxed for the rest of your day.
