Hi,
Evan Guererra here and today I'm going to guide you for a brief meditation designed to relax your body and mind.
I invite you to rest in a comfortable upright position,
Or you might prefer to lie down.
In your own time,
Gently close your eyes or soften your gaze.
Together,
Let's take in several deep,
Soothing breaths.
Notice where your breath begins and ends.
Start tuning in to the language of your body.
Begin to relax each limb and every muscle.
How does your body feel at present?
Do you notice any comfort or agitation?
Breathe out through any tension you discover.
Collect your attention and focus on the sensations of your upper body.
Is your face cold or warm?
Your skin tight or loose?
Explore the textures of the mouth.
Can you feel any discomfort in the eyes,
Ears or throat?
Breathe out any tangles you find.
If your focus shifts to your thoughts,
Feelings or emotions,
Permit your focus this freedom of direction.
Breathe in and out in rhythm with your mental focus.
Feel your breath bringing life to your stomach and lower abdomen.
Follow your chest rising and shifting with your breath.
Pull your focus down towards your thighs,
Calves and feet.
Are you grounded and at home?
Any annoyance in the lower body,
Remember to breathe away any tension.
Allow whatever brings you clarity to blossom without hindrance.
Let's now breathe in silence.
Breathe in and out.
As we draw the meditation to a close,
Capture any pleasant sensations of the body and keep them with you the remainder of your day.
Breathing in and out,
Allow the eyes to open wide.
Welcome back.
