This is a brief guided meditation to support you in relaxation,
Unplugging,
And creating some space in your day.
The focus of this meditation is simply calming the body.
To begin,
Make sure you are in a comfortable position.
Allow your hands to rest gently on your lap or knees.
If you're sitting cross-legged,
Make sure you feel comfortable.
Or if you're sitting in a chair,
That your feet are flat on the floor.
And now let's begin by taking in three slow breaths together.
Breathing in.
Breathing out.
Breathing in.
Exhaling through the mouth.
One more breathing in.
And as you exhale,
Close your eyes if you haven't done so already.
Bring your attention to your body,
And in particular your muscles just beneath the skin.
Breathing at the top of your head,
Scan your body from head to toe.
Notice how the body feels.
Pay attention to any areas that feel relaxed and loose.
With your next breath,
Let the awareness of your body continue to increase and expand.
Taking in another deep breath.
And as you exhale,
Welcome a sense of calm and relaxation to any area of your body that may still feel tight or constricted.
Even if your body still feels tense,
Focus on an easy,
Soft inhale and exhale.
All the while welcoming a greater sense of calm and relaxation.
With your next breath in and out,
Become aware of the beating of your heart.
The only thing you need to do is simply pay attention to the center of your chest and notice the beating of your heart.
Your heart may be beating fast or slow.
It may be easy to detect or seem very faint,
And all of that is fine.
This is a practice of anchoring your attention on the beating of your heart.
Appreciate your heart and the work that it does for your body day and night,
Distributing oxygen and nutrient-rich blood throughout the body,
Supporting the health of your entire body and mind.
To bring this meditation to a close,
Let's take three breaths in and out together.
Breathing in and breathing out.
Breathing in,
Breathing out.
One more deep breath,
Breathing in and out.
Gently allow your eyes to open again.
Take in the scene around you and bring these few brief moments of relaxation into the rest of your day.
On behalf of Chill Meditation,
Have a wonderful day.
