Welcome to this guided meditation.
Begin by bringing awareness to how you move in these first few moments as you settle down.
Bring gentleness to your movement and take some time to adjust your posture,
Whether you are sitting or lying down.
Do whatever you need to do to be as comfortable as possible.
Allow what follows from here to be gentle and effortless.
Your movements,
Your breathing,
Your thoughts.
Now let yourself softly settle.
Take a deep breath in and as you exhale allow your body to begin to relax.
Notice a gentle rise and fall of your chest as you breathe.
Let each breath bring you more relaxation as you gently let go.
Feel yourself beginning to let go.
Notice the sensations in your body as your relaxation deepens.
Set your intent to just let yourself be,
To show yourself kindness,
To give yourself the gift of this time.
No matter what else is going on for you,
You simply grant yourself permission to be right here,
To immerse yourself in stillness and calm.
Allow your thoughts to come and go as they please.
Allow yourself to soften.
Feel your body making contact with the surface beneath you and soften into its support.
Let it hold you.
Let it carry you so you can let go.
Feel yourself letting go.
Notice how your body is being held.
Notice any sounds around you,
Either close by or further away.
If an uninvited sound or thought pops up and distracts you,
Just gently bring your attention back to the sensation of your breath.
Now bring your attention to your face.
Let your muscles relax,
Softening your eyes,
Softening your jaw,
Softening your mouth.
Teens,
Slowly miracle yourself,
Gently letting go.
And shoulders and let them relax.
Notice your arms and hands and fingers.
Let them soften and relax.
Notice your back and let it soften.
Now move your attention down to your legs.
Let your legs relax.
Scan your feet,
Your toes and if you feel like it give them a little wiggle or a stretch to invite in more relaxation.
Now notice the sensations in the soles of your feet.
Notice your whole body.
Let yourself surrender to the support that is under you.
You are completely safe in this moment and there is nowhere else you need to be and nothing else you need to do.
Now imagine that as you breathe your breath has a soothing,
Compassionate feel to it.
So that every time you take a breath,
Your breath is soothing your mind,
Soothing your body and any parts of you that need compassion,
Care or perhaps healing.
Simply breathe and let each breath find its way to any tension that lingers in your body.
Let your breath release to tension.
Breathing in soothing air,
Breathing out tension.
Imagine breathing out tension with every exhale.
Feel the compassionate flow of those breaths and now let them move into your whole body.
Feel how it creates space and a sense of lightness in you.
Breathe down your arms.
Breathe into your hands and fingers.
Breathe all the way down your spine and allow any tension to flow out and away.
Breathe into your legs,
Feet and toes.
Breathe into the full length of your body and thank your body for all the hard work it has done.
Give it permission to rest.
Allow it to soften.
Breathe out down through the length of the body and allow any tension it has been carrying to flow out and away.
Now think of something or someone that you really love.
Something or someone that really opened your heart.
It could be your favorite person or favorite place,
An animal you love or a song that just opens your heart.
Think of whatever it is that fills you with love.
As you imagine that place or person,
Notice the sensations inside of you.
Notice where you feel that feeling inside your body.
It may be in your heart,
But it could be anywhere.
Feel what you feel and see what you see and hear what you hear.
Now let that feeling expand.
Let the feeling spread out into your entire body,
Into your mind and into every cell of your being.
Let it spread out until you are completely filled up with that feeling.
Stay with this feeling for a little while.
Let it spread out until you are completely filled up with that feeling.
Feel what you feel and see what you feel.
Feel what you feel and feel what you feel.
Feel what you feel and feel what you feel.
Feel what you feel and feel what you feel.
Feel what you feel.
Gently return your attention to your breath.
Take a moment to notice how your mind feels,
How your body feels.
Become more aware of your breath now and let it deepen.
Become more aware of the space you are in,
The temperature and the sounds around you.
Gently and effortlessly let yourself come back.
Gently and effortlessly continue your day,
Evening or night.
Gently and effortlessly let yourself come back.
