Welcome and thank you for taking time to pause with me today for this guided relaxation meditation.
You could choose to linger and listen to this meditation in a seat,
Perhaps in a chair or on a cushion.
You could also lie down for this meditation,
Perhaps finding a bolster or a rolled blanket under your back or propping beneath your knees to support yourself so that you can linger in a place for a period of time,
Allowing the space and time to be just for you.
And then begin to let the weight of the body settle back.
The collarbones and shoulders releasing.
Opening the chest to the breath.
Simply observe the breath moving in and out of the body.
The chest expanding on an in-breath and softening on an out-breath.
Notice the quality of the breath.
Cool as it enters the body and warm as it leaves.
And finally listen to the sound of your breath as it moves deep into your chest like a gentle wind in a cave.
Now move your awareness to your feet.
Breathe relaxation into your feet.
Allow this feeling to spread to the calves,
Knees and thighs.
The whole of both legs from the toes to the hip sockets relaxed and resting on the earth.
Bring awareness to your hands and breathe relaxation into your hands.
The sensation travels up to your forearms and elbows.
The upper arms relaxed.
The whole of both arms resting on the earth.
Breathe softness into your belly.
Allowing your pelvis and abdomen to release and relax into the earth.
Feel the warm blanket of relaxation move to cover your chest as you continue to sink back.
Now the throat,
Jaw and temples relaxing.
The lips and cheeks softening.
The eyes and eyebrows soften.
And feel the space between your eyebrows begin to melt.
The feeling spreading to the forehead and washing over the crown of the head.
The full weight of the head resting back onto the earth.
And now imagine the whole body sinking back.
Falling into a deep feather bed mattress.
Completely relaxed.
As you stay here for as long as you'd like.
Resting deeply and breathing.
Continuing to linger if you would rather.
Or beginning to invite gentle movement back to your body.
Wiggling fingers and toes.
Rotating wrists and ankles.
And taking a smooth breath in.
And letting it go.
And noticing how good that feels.
Gently blinking your eyes open and bringing your awareness back to this space.
Thank you for taking time to pause with me today for this guided relaxation meditation.
And until our paths cross again.
Namaste.
