Relax.
This meditation is designed to help you find some peace and quiet and deep relaxation in your day.
It will help you reset your nervous system so that you can find a few moments to unwind and reset.
Find a comfortable seated position.
Allow your muscles to relax but maintain that feeling of being awake and alert.
When you find a comfortable position,
I invite you to close your eyes or gently gaze in front of you.
I'm going to lead you on a brief scan of your body.
This is a way to get centered and to relax.
Start by simply noticing the muscles in your face and allow your facial muscles to relax and soften.
Let go of any tension in your forehead,
In your eyebrows.
Relax your mouth and your jaw.
Allow all the muscles in your face to soften.
Next,
Tune in to your neck and shoulders.
See if you're holding any tension or tightness there.
Allow your shoulders to gently soften downward.
Feel the weight of your arms and your hands.
Simply relaxing and releasing any tension or tightness you may find there.
Bring your attention into your back and relax all the muscles in your back by simply allowing them to soften.
Then slowly draw your attention into your belly and see if you can notice the gentle rhythm of your breath.
Noticing how your belly moves with each inhale and each exhale,
Allowing your belly to simply soften.
Next,
Draw your attention downward and simply notice the weight of your legs and the points of contact your legs are making with the chair beneath you.
Then draw your attention and your focus all the way down to your feet,
Noticing whatever sensations are there.
Perhaps you can feel the gentle pressure of your feet touching the ground beneath you.
Just connect to the body sensations in your legs and feet.
Now,
Draw your attention upward and expand it to your whole body,
Connecting once again to how it feels to sit.
If there are any points of tension or tightness that remain,
Breathe deeply into those areas,
Creating openness and space.
And as you exhale,
Simply let go of any remaining tension or tightness.
Breathe in once again,
A nice deep inhale,
Filling your whole body that we just explored with air and space.
And as you slowly exhale,
Allow your body to soften and sink into the chair beneath you.
Notice how it feels to simply quiet your thinking mind for these few moments by connecting and anchoring your attention on the physical sensations in your body right now.
Notice how it feels to simply be,
To connect your mind to your body and to relax.
And to relax.
If your eyes are closed,
I invite you now to open them.
