Let us now take a couple of long deep breaths and breathing in your own time,
Just breathing in fully and sighing out any tensions you are feeling in your body,
In your mind.
Make sure now that you are very comfortable,
Whether you are sitting or lying,
Just your arms and legs are uncrossed.
Wriggle your feet a little,
Rotating your wrists and wriggling your fingers as well.
Just rotating your jaw a little back and forth,
Just moving your jaw back and forth,
If there is any tension at all through your neck.
Just raising your shoulders,
Squeezing up those shoulders and letting go,
Letting those shoulders relax.
Focus of this meditation is to assist you in letting go of all your tensions,
Letting go of tensions and worries,
Letting go of any sensations in your body which are worrying you.
Letting go of the past,
Letting go of regrets or disappointments,
Letting go of anything which bothers you at all.
Taking your time now to just breathe in fully,
Just breathing in,
Feeling that breath expanding your abdomen and your chest,
So you are really expanding out your abdomen and your chest,
Just really tightly filling up like a balloon,
Getting tighter and tighter with air.
Just filling up,
Filling up and in your own time just breathing out,
Just seeing that balloon collapsing,
Pulling all that air rushing out of the balloon,
It is going flatter and flatter,
There is nothing left.
Let's try this now a few times,
Just breathing in,
Expanding this balloon through your abdomen and your chest and just breathing it out,
Breathing it out.
This meditation is time out just for you,
For you to embrace who you are here and now,
To become comfortable and relaxed,
Accepting all that is flowing through you,
All the feelings and sensations.
As we become more relaxed,
Thoughts of the day will go through our mind,
A bit like a computer just clearing the hard drive of all those thoughts,
All the things we have been seeing,
People we have been seeing,
Conversations we have been having.
All the past has gone now,
Just seeing any thoughts that take you back into the past,
I could have done this or that today or whenever,
Whatever thoughts come in,
Just seeing those as thoughts and right here and now,
Tuning into how you are feeling in your body now,
Just being here now.
Breathing deeply as you can,
Evenly and deeply,
Letting go of any tensions or worries.
