Namaste and welcome to this guided meditation To unwind and relax at the end of the day.
I am Federica and I will be guiding you in this session today Before starting make sure that you're sitting in a comfortable position You can sit on the ground,
On a pillow,
On a yoga mat crossed in Sukhasana Or you can sit on a chair.
Wherever you are make sure that your spine is lengthened Your shoulders and arms are relaxed Turn your palms facing up and relax your fingers and very gently close your eyes Start by taking a deep breath in throughout your nose and slowly exhale through your mouth.
Just release.
Inhale deeply through your nose expand your chest Exhale through your mouth.
Let it go and release.
One last time take a very big deep inhalation throughout the nose.
Exhale through the mouth and now start breathing throughout your nostrils taking deep inhalations and deep exhalations.
Feel how your body begins to relax with each breath and every time you exhale try to let go of any tension you might be holding on to.
You might want to visualize any tension in your body,
In your breath or in your mind and every time you exhale let go these tensions Feel yourself a bit lighter,
A bit softer.
Now shift your attention to your body.
Begin at the top of your head Feel any sensation in your head and in your face Feel the touch of the air on your skin and then slowly scan down through your body Shift your attention to your neck down towards your shoulders,
Your arms,
Your hands noticing any areas of tension or discomfort As you become aware of these areas imagine them melting away releasing any stress or anxiety they might hold and gently continue to scan down through your body shifting to your upper body all the way down to your belly your hips,
Your pelvis and try to relax each area as you go.
Keep visualizing your tensions and let them go every time you exhale Keep scanning down all the way to your legs your ankles and your feet and notice how your body feels now lighter softer and more relaxed.
Now gently go back to your breath deep inhalations and deep exhalations and notice how every time you inhale you create more space within the body and notice how when you exhale your body feels more relaxed more soft.
With each breath feel yourself letting go even more surrendering to the present moment and if any thought any worry comes to your mind just accept it and observe it as it is without judgment and let this thought or worry go away As it came shift your attention back to your belly shift your attention back to your breath to ground yourself to the present moment.
Keep observing the rhythm of your breath deep inhalations and deep exhalations and now gently take a moment to appreciate the time you have dedicated to yourself and your well-being today feel yourself deeply grateful for this beautiful gift of time and love you have done to yourself today feel yourself grateful for being safe for having a body and a mind that support you every day wherever you go feel yourself grateful for the people you have in your life for the food and drink you had today for the sun or the rain the hot or the cold weather that you felt today and just carry this sense of gratefulness calm and relaxation with you as you transition into the rest of your evening and whenever you need to find your center just remember this peaceful state you have cultivated remember that you can always go back to your breath to ground yourself to the present moment gently bring a small smile softening up your lips and slowly bring your awareness back to the present moment you can lightly move your toes your fingers take any micro movement that feels good and that helps you awakening up your body and whenever you're ready gently open your eyes keep them soft bring your palms together to the heart center and one more time be grateful for this beautiful practice you have dedicated yourself today for the gift of time and love and thank you so much for allowing me to guide you today in this practice I wish you a lovely evening Namaste
