You can begin this meditation practice by allowing your body to find a comfortable seated or laying position,
Allowing yourself to feel supported and relaxed on whatever surface is below you.
If you wish,
You can close your eyes and roll your shoulders away from your ears as you make a conscious decision to let go of any busy thoughts,
To let go of any distractions,
And to become present and anchored in your body and in the present moment.
If any of these thoughts or feelings begin to resurface at any point during this meditation,
Just allow yourself to gently let them go,
And to return your focus to your breath and your body.
Start by releasing an exaggerated exhale,
Emptying your lungs completely,
And then taking a slow steady inhale for 4 counts,
And then exhaling with a sigh,
Allowing your body to relax and release.
Inhaling slowly again,
Taking notice of how your body responds to the inflation of your lungs,
And exhaling with a sigh,
Feeling the muscles in your body contracting and softening.
Inhaling,
Feeling the body expand,
Exhaling,
Feeling the body relaxing,
Releasing.
Inhaling,
Exhaling,
Inhaling,
Exhaling,
Inhaling,
Exhaling,
Inhaling,
And exhaling.
And exhaling.
Continue this breathing pattern,
Allowing each exhale to relax your body further and further,
Feeling each muscle in your body becoming softer,
Looser,
Letting go of all tension,
Letting go of all resistance,
Letting go of all stress,
And just surrendering to the surface below you.
You can begin to imagine that your body is floating,
Whether it be on a lake,
Or a cloud,
Or outer space,
You can imagine that your body is completely weightless,
And that with each out-breath it becomes even lighter.
You can begin to focus your awareness on specific areas of your body,
And allow each exhale to dissolve any tightness or tension in that area,
Starting with your forehead,
Moving down to your neck,
Your shoulders,
Your left arm,
And your right arm,
Your left hand,
And your right hand,
Your chest,
And your abdomen,
Your pelvic area,
Your left hip,
And your right hip,
Your left leg,
And your right leg,
Your left foot,
And your right foot,
Feeling the entire body soft and loose,
Light as a feather,
The sensation of the breath perpetuating this feeling of peace,
Of calmness,
Of serenity,
Of relaxation,
Completely at peace.
You are well.
You are safe.
You are well.
You are safe.
You are well.
You are safe.
When you're ready,
You can slowly open your eyes,
Make small movements with your body,
And close your practice in a way that feels right to you.
