Just take a few moments and settle in.
Either sitting up straight in a chair with your feet firmly on the ground and your hands in your lap,
Or you can lie down with your hands next to you either facing up or facing down whatever is most comfortable.
There's no right or wrong way to sit.
Just make sure that you can sit or lay there comfortably for a period of time without needing to move.
I want you to keep in mind that meditation is the one thing that you cannot try at.
You have to just let go.
And that can seem scary sometimes.
But you are completely safe.
It is your mind.
So everything within it you have created.
And you can change and you can manipulate.
You are in control as soon as you decide to be.
But today I'd like you to give up a little bit of control.
You have free will to move,
To make sounds,
Turn off this recording.
But you also have free will to not move,
To not make a sound.
You have the free will to focus on whatever you would like.
And today I ask that you focus on just letting go.
So now bring your attention to your breath.
You don't need to change it.
I just want you to observe it.
Is it slow and steady?
Is it fast and shallow?
Whatever it is,
Just notice and give thanks that your breath continues without you having to think about it.
That your body heals itself.
It's working all the time to keep you going.
So just take the moment to scan through your body and thank it for all that it does,
Even if it's not in the best of health right now.
I still want you to acknowledge the pieces that are working.
The pieces that you don't have to worry about.
Because they're good.
They love you and they support you and they're going to keep working for you.
And the parts that need a little bit more love.
Don't judge it.
Just send the love there.
So as we're breathing,
I'd like you to now consciously slow your breath,
Deepen it.
Hold at the top.
And let it out.
And as slowly as you can,
Keep deepening your breath.
If it helps you to run a word through your mind or a phrase to keep your focus,
Then you can do that.
Perhaps an intention that you want to set for yourself or just a nonsensical word that can keep you focused.
If none of that works,
You can count your breathing as you're focusing on it.
Your mind might wander and that's okay.
You don't have to judge it.
You can just bring your attention back to the breath or back to your phrase.
Feeling your heart slow down with your breathing and your muscles releasing the tension,
Sinking into the floor or the chair.
The muscles in your face softening behind your eyes,
Softening.
Everything softens.
Bring your mind back and continue to focus while letting the breath ease your body.
You are completely supported.
And slowly bring your awareness back to your fingers and toes,
Wiggling them gently.
And you can begin stretching and moving your body as you'd like to,
Coming back into the awareness of the room you're in.
And when you're ready,
You can open your
