For this meditation you will want to be sitting upright in a comfortable position.
Keep your spine straight,
Your shoulders relaxed and have your hands either resting in your lap or on your legs.
To begin take some deep breaths in for three counts in through your nose and three counts out through your nose.
With each exhale allow yourself to sink deeper and deeper into relaxation.
Allow yourself to release any tension that you might be holding onto.
Do you feel tension in your jaw or perhaps in your shoulders?
Unclench your jaw,
Relax your shoulders and feel a sense of letting go of any tense feelings.
So together inhale two three and exhale two three.
Inhale two three and exhale two three.
Inhale two three and exhale two three.
Now we're going to lengthen our breathing with four counts in,
Then a little pause and four counts out and another little pause at the end.
So inhale two three four,
Pause here and exhale two three four and a pause.
Let's continue breathing this way just focusing on our breath.
Above.
Now,
We're going to let go of controlling our breathing in this moment.
Let's focus on this way and allow our natural breathing to come back in place.
Focus your attention on how this feels,
How your breathing adapts and changes to this new pattern.
Feel the cool air coming in through your nostrils as you inhale,
Feel your lungs expanding and then feel the warmth of your exhale as it leaves your body.
T you you While we continue breathing at our natural rhythm I'd like you to begin bringing your attention of focus to your body you bring your attention to the top of your head Now bring your focus to your head and your forehead Notice any tension here and let it gently melt away you Now feel your focus move to your cheeks and your jaw Notice any tightness or tension Let this tension gently release and melt away you Now move your attention to your throat and to your neck Notice any tension here and feel it melting away Now to your chest Notice any tension Feel it melting away,
Softening as it releases Now your upper back and your shoulders Notice if you have any remaining or stubborn tension here Feel it easing and gently releasing from you Now moving to your back Any tension is melting away,
It's releasing Now your lower back,
Tension is melting away,
Releasing Now to your stomach,
Softening,
Melting away,
Releasing Focus on your hips,
Notice any tension or tightness here Feel it melting away Now moving to your upper legs,
Softening as you feel that tension release from you Your knees,
Softening,
Releasing Your lower legs,
The tension is floating away Now your ankles,
Releasing,
Softening Your knees,
Softening,
Releasing,
Releasing And your feet,
The tops of your feet,
Your soles,
The bottom of your feet And your toes,
Softening as the tension melts away Start to gently and slowly wiggle and move your fingers where they rest Now gently bring your right hand to rest on the centre of your chest And place your left hand on top Feel that cool air passing through your nostrils,
Your lungs expanding with each inhale And feel the warm air of each exhale as it leaves your body With your hands on your chest,
Feel the rise and fall with each inhale and each exhale that you take When you feel ready,
Ending your own time Gently and slowly open your eyes Remembering that at any point during your day,
You can pause and bring your hands to your heart just like this And feel the rhythm of your breath Thank you for practicing with me and for taking time for yourself.
I hope you have a wonderful rest of your day.
Thank you for watching.
