Sit in any comfortable meditative posture.
Maintain a nice straight back.
Hands on your knees or palms facing up if you wish to lay down for this practice.
And close your eyes and mouth.
Let's start by taking a deep breath in through the nose.
And out through the nose.
Pay attention to your breath.
Be mindful of your breath throughout this practice.
Use your breath as an anchor to come back to the present moment if you get distracted.
Now I'm going to count up from 1 to 10.
As I count each number,
I want you to let go of all your stress and feel your mind becoming more present.
By the time I reach 10,
You will be in a complete state of harmony.
1.
Be aware of your body.
2.
Connect with your breath.
3.
Breathe in the essence of peace.
4.
Feel your body becoming more relaxed with each breath.
5.
Embrace this stillness and silence.
6.
Simply let go.
7.
Give yourself permission to relax.
8.
Go beyond all your senses.
9.
Experience your body becoming steady and still.
10.
Allow yourself to fade away.
11.
You You are now in a state of peace and harmony.
Now I am going to count down from 10 to 1.
As I count each number,
You will feel more and more relaxed.
By the time I reach 1,
You will have reached a complete state of relaxation.
10.
Focus on your breath.
9.
Each time you exhale,
Let go of something.
8.
Becoming more and more peaceful and present.
7.
Feeling a sense of peace and harmony.
6.
Your thoughts are not important right now.
Let them come.
Let them go.
5.
Deepen your awareness of this present moment.
4.
You are exactly where you are meant to be.
3.
Completely let go of the outside world.
2.
Your body is now very relaxed.
1.
Surrender to this moment.
With each breath,
Feel your body becoming more and more relaxed.
2.
Surrender to this moment.
Take this relaxation with you for the rest of your day.
Take this relaxation with you for the rest of your day.
