Welcome to your meditation.
Thank you for taking the time today for your practice.
Welcome yourself to this time to just relax.
Thank yourself for giving yourself this opportunity for some self-care.
Wherever you are take a seated position or lie down whichever is most comfortable.
Make sure for the short time that we are together that you are warm enough and that there are no distractions.
My name is Caroline.
Thank you for giving me the opportunity to lead you in this meditation.
Together let's take some deep breaths.
We'll inhale in.
And exhale release through your mouth.
We'll inhale in.
And release exhale it out.
We'll inhale in.
And release exhale it out.
Bring your awareness now to your body and notice how it feels.
Have you been working hard recently?
Perhaps studying?
Maybe your feet are tired.
Maybe your shoulders are tense.
Maybe there is a tight feeling in the pit of your stomach.
Just notice how your body feels.
No judgement.
Just notice.
Bring your awareness to your body.
Take a deep breath inhale.
And release let it go relax.
Two more like this relaxing your body.
Deep breath inhale.
And relax even more.
Last one deep breath inhale.
And relax.
Take your awareness down to the soles of your feet.
Relax your feet.
Your feet are relaxed.
Relax your feet.
Your feet are relaxed.
Relax your toes.
Your toes are relaxed.
Relax your ankles.
Your ankles are relaxed.
Relax your shins.
Your shins are relaxed.
Relax your calves.
Your calves are relaxed.
Relax your knees.
Your knees are relaxed.
Relax your thighs.
Your thighs are relaxed.
Relax.
Relax.
Relax your pelvis.
Your pelvis is relaxed.
Relax your hips.
Your hips are relaxed.
Relax.
Relax.
Relax your abdomen.
Your abdomen is relaxed.
Relax your chest.
Your chest is relaxed.
Relaxed.
Relaxed.
Relax your shoulders.
Your shoulders are relaxed.
Relax your arms.
Your arms are relaxed.
Relax your hands.
Your hands are relaxed.
Relaxed.
Relaxed.
Relax your neck.
Your neck is relaxed.
Relaxed.
Relaxed.
Relax your jaw.
Your jaw is relaxed.
Relax your cheeks.
Your cheeks are relaxed.
Relax.
Relax your eyes.
Your eyes are relaxed.
Relax your ears.
Your ears are relaxed.
Relax your forehead.
Your forehead is relaxed.
Relax.
Relax your scalp.
Your scalp is relaxed.
Relax your head.
Your head is relaxed.
Relax.
Relax your body.
Your body is relaxed.
Relax your neck.
Relax your forehead.
Relax your forehead.
Relax your forehead.
Relax your forehead.
Gently now.
Bring your awareness back.
Back into your body.
Feel the surface underneath you.
That you are seated upon or lying upon.
Feel the material of your clothes against your body.
Bring awareness back to your feet.
Back to your body and to your hands.
Wiggle your fingers.
Wiggle your toes.
Bring your awareness fully now back into your body.
And notice how you feel.
Notice if you feel different to when you started this meditation.
Are you freer in your shoulders perhaps?
Has some of the tension left your body?
Notice your breath perhaps.
Deeper,
Fuller,
Calmer.
Take a few moments now to come back completely into your body.
Take a breath in and just let it go.
Release.
Two more in your own time.
Take a breath in and just let it go.
Last one.
Take a breath in and let it go.
How wonderful for you to be taking this time for your body,
For your mind,
For your spirit and your soul to reconnect.
Thank yourself for this meditation.
Thank yourself for allowing your body to relax.
Know that you can come back to this state of relaxation at any time during the day that you need to reconnect.
Thank you for spending this time with me.
Enjoy the rest of your day.
