Welcome to this feel-good meditation.
First find a quiet,
Cozy corner where you won't be disturbed.
Settle into a comfortable position,
Whether you're sitting or lying down.
Gently close your eyes.
Take a deep,
Soothing breath in and as you exhale,
Release any lingering tension from your body.
Do that twice more.
Take a nice,
Deep,
Full inhale and a soft exhale,
Maybe through the mouth,
Extending the exhale.
Make it slightly longer than the inhale.
Once more like that,
Deep,
Full inhale and a soft exhale.
This feel-good meditation journey is a precious time for you to relax,
Rejuvenate and reconnect with the peace and joy within you.
Begin by turning your attention to your breath.
Draw in a long,
Nourishing breath through your nose,
Filling your lungs completely.
Pause for a moment at the top.
Then exhale slowly through your mouth,
Releasing any stress,
Any lingering tension.
Do that twice more.
Deep,
Full inhale through the nose,
A pause and a slow exhale through the mouth,
Maybe extending the exhale.
And with each breath,
Feel yourself sinking deeper into relaxation.
One full inhale and a nice,
Soft,
Long exhale through the mouth.
Settle into the natural rhythm of your breath and with each breath,
Feel yourself sinking deeper into relaxation,
Allowing that steady rhythm to rock you into tranquility and calm.
As you breathe,
Now visualize your body grounding into the earth beneath you.
Then as you settle into this steady rhythm,
Start to notice the point of contact that your body has down to the ground,
Feeling its support and stability.
Feeling yourself fully grounded and supported in this place and time.
Now bring your awareness to all of your toes.
Start to scan up through your body,
From the base and up,
Starting with your toes,
Continuing through the arches of your feet and the tops of your feet,
Through your heels and ankles,
Your calves,
Your knees,
Your thighs,
Your buttocks and your hips.
Become aware of your hip bones,
The softness of your belly,
Your lower back,
The movements of your ribcage as it expands to the front,
To the side and to the back.
With every inhale and as it deflates,
With every exhale,
Become aware of your upper back and your chest.
Aware of your shoulders as they roll open down towards the earth.
Become aware of your upper arms and your elbows,
Your forearms,
Your wrists,
Your palms,
Tops of your hands and each of your fingers.
Place your awareness on your neck,
The back of your head,
The top of your head,
Your forehead as it softens,
Your cheekbones,
Your jaw,
Your lips and your eyelids.
Become aware of the space between your temples and feel it widen.
Feel as it softens behind your eyes and allow your tongue to drop into nothing in your mouth.
Settle into the full awareness of your entire body and gently notice if you're still holding tension somewhere and make a conscious effort to let that go.
Start to follow every breath,
Every inhale and every exhale surrendering into the steady rhythm of your breath.
Now imagine yourself in a breathtaking and serene place,
A place of your dreams where you feel absolutely comfortable.
It might be a sun-drenched meadow with wildflowers dancing in the breeze or a tranquil beach with waves gently kissing the shore or a lush forest filled with the melodies and sounds of birds.
Wherever you find your place of comfort,
Feel the warmth of the sun caressing your skin.
Feel a soft and gentle breeze and the comforting sounds of nature around you.
As you breathe in,
Imagine you're drawing in the pure vibrant energy of this magical place.
Let it fill you with a deep sense of joy and wellbeing.
And with each exhale release any negativity,
Any worries,
Any stress.
See them dissolve into the air visualizing them as little clouds of steam dissolving and disappearing before your eyes leaving you feeling lighter and more serene.
Linger here for a few moments surrendering to the beauty and tranquility of this place and allowing it to infuse your entire being with peace and happiness.
Now let's focus on some uplifting affirmations.
Silently repeat the following phrases to yourself,
Allowing their truth to resonate deeply within you.
I am enveloped in peace.
I am surrounded by love and positivity.
I am strong,
Capable and resilient.
I am grateful for this serene moment.
I am deserving of joy and happiness.
Feel the warmth and truth of these affirmations filling your heart,
Igniting a sense of confidence and contentment.
As we gently bring this meditation to a close,
Take a moment and notice how you feel.
Notice any shifts in your body,
Your mood or your state of mind.
Very gently begin to bring your awareness back to the present moment.
Return back to the awareness of the points of contact that your body has down towards the supporting ground beneath you.
For your inner eye visualize the floor,
The walls that are surrounding you and the ceiling above you.
Very gently begin to wiggle your fingers and toes.
Allow the movement to travel up into your feet and hands,
Your ankles and wrists.
Move your head very gently and when you're ready,
Slowly open your eyes.
Take a deep,
Refreshing breath in.
And as you exhale,
Let a smile spread across your face knowing that you can return to this place of peace and joy whenever you wish.
May you carry this sense of calm and happiness with you throughout your day.
