This is a guided meditation for relaxation.
This is your time to settle in and to let your mind and body begin to focus on the things that make you feel calm and relaxed.
Let us begin by taking a few deep breaths together.
You are going to inhale through the nose and exhale with an open mouth.
As you inhale,
You are going to fill your body with air starting with the abdomen.
Let us fill it up with air then fill up the rib cage and the collarbones.
And in your exhale,
You are going to release the air from the collarbones,
Rib cage and abdomen.
Just like this.
You can relax your body.
And when worrying thoughts come to you,
You can breathe deeply and let the air push deep into your belly.
Then let go as you breathe out the old air.
Take in a slow and deep breath.
These slow deep breaths help you to relax and they help your body feel safe and calm.
Breathing in comfort and breathing in peace,
You can relax your whole body.
Letting go.
Letting go.
And at any time,
You may return your breath back to its natural rhythm if it feels good to you.
Let your body begin to settle into the place where you are sitting or lying down so you can feel supported by the couch or the bed or the chair.
Reminding yourself that for right here and right now,
You can be aware of the sound of the music and the sound of my voice.
And any sound that you hear from now on just relax you even more.
You can begin to let go of your worries as your thoughts come and go.
You can imagine them to be like clouds.
They come and they go,
Ever so fleeting.
Or you can imagine them to be like writing in the sand.
And the waves come and wash away the writing.
You can watch your thoughts come and watch them go as you bring your attention back to your breathing,
Allowing it to soothe and relax you.
Focus now on your toes,
Imagining every nerve and muscle softening in your toes and feet.
While a calming warmth flows up to your calves,
Relaxing your knees,
Relaxing your thighs,
Allowing your legs to feel like they are just melting into the place where you are now resting.
And that river of comfort flows upwards,
Relaxing your belly,
Breathing in and breathing out.
Let the warmth now flow up to your chest as you breathe in again,
Imagining with each breath that you are becoming even more relaxed.
Now release your shoulders,
Imagining a heavy load being lifted off so you can feel lighter and freer,
More and more relaxed.
And now your arms become very heavy.
All the way down to your fingertips,
More and more relaxed.
And now allow that feeling of calm and relaxation to soften your face,
Releasing your jaw,
Softening the muscles across your cheeks as you sink deeper and deeper into relaxation.
And now that you are getting ready to take a little vacation where your mind and body can let go and enjoy the moment.
We will begin this vacation by finding a special place that is calming just for you.
It may be a place you know very well or it may be a new place.
But most importantly,
This place lives in your imagination.
So it is always available to you.
It is always there for you to go to when you need to relax and to remember the calming and pleasant thoughts that help your body to wind down and relax.
Imagine looking off in the distance and seeing this special place.
Walking down now at your feet.
Watching as they begin to walk forward.
Bringing you closer and closer to this special place.
And once you arrive there,
Notice where you choose to sit or lie down.
Let yourself find just the right place to get comfortable.
Look around now and notice the colors and shapes of this place.
Are you indoors or out in nature?
Who is there with you?
Feel the air,
See the colors and breathe in your favorite smells.
Just take in all that you love about your special place.
I am going to give you a little while to simply enjoy this special place that you have created in your imagination.
Thank you.
You you you You can't remind yourself that you can help your mind go to this place of healing where you can let go of your worries Where you have found a new ability to relax you do have the power to relax your body and mind As you do this you will have a tool you can use for the rest of your life to strengthen your ability to live with the challenges in your life knowing that you are supported and can cope with these challenges and have new confidence to handle your worries by using this tool each day you Remember that when you remind your body to relax it will obey as you breathe deeply using the words calm and relaxed inviting each part of your body to release and relax you will be able to cope with new challenges that come into your life with confidence and strength you can relax you and when you are ready to come back know that you can always return to this special place whenever you choose you so become aware now of the sensation in your toes and fingers aware of the sounds in the room and taking all the time you need to come back awake refreshed and at peace and so it is thank you you
