Hello and welcome.
This short 10-minute meditation will help you calm your mind and soothe your nervous system.
During this practice,
I'll guide you through a gentle body relaxation and mindful breathing.
All you need to do is get comfortable,
Relax and listen to my voice.
Let's begin.
Find a comfortable position.
You can sit in a chair with your feet flat on the floor or lie down on your bed.
Make sure that your spine is straight and you feel at ease.
Close your eyes and take a moment to settle in.
Let's begin by focusing on relaxing your body.
Start at the top of your head.
As you breathe in,
Notice if you're holding any tension in your forehead or around your eyes.
As you exhale,
Release that tension and soften the muscles in your face.
Move your awareness down to your neck and shoulders.
Take a deep breath in.
And as you exhale,
Allow your shoulders to drop and release.
Let the tension in your neck dissolve,
Feeling your shoulders grow heavy and relaxed.
Now bring your focus to your arms.
Notice any tightness or heaviness in your arms or hands.
With your next breath,
Let your arms soften and relax,
Resting comfortably at your sides or in your lap.
Shift your attention to your chest and upper back.
Breathe deeply into this area.
And as you inhale,
Feel your chest open and expand.
Exhale slowly and let go of any tightness in your upper body,
Allowing your chest and back to soften.
Now bring your awareness to your belly.
Notice if you're holding tension here,
Perhaps from stress or worry.
Take a deep breath into your belly and as you exhale slowly,
Let it relax completely.
Move your attention to your lower back and hips.
With each breath,
Feel your hips sink deeper into the surface below you,
Allowing your lower back to release any tension.
Now focus on your legs.
Starting at the thighs,
Let your muscles relax and soften.
Feel this relaxation travel down to your knees,
Your calves and all the way to your feet.
Let your feet rest heavily on the floor or bed and feel your whole body become more grounded and relaxed.
With your body now fully relaxed,
Bring your awareness to your breath.
Start taking slow,
Deep breaths.
Inhale through your nose,
Letting the air fill your belly and chest.
And exhale gently through your mouth.
As you breathe,
Feel your belly and your chest expand on the inhale and soften on the exhale.
With your next inhale,
Fill your lungs completely,
Allowing them to expand fully.
Hold the breath for a count of four and exhale slowly through the mouth.
Let's do this again.
Take a deep inhale through your nose,
Filling your lungs and expanding the belly.
Hold the breath for a count of four and release the breath slowly through your mouth.
Repeat this breathing pattern for the next few breaths.
Inhale deeply,
Hold it for a count of four and exhale slowly.
And I'll come back in a few moments.
Now let your breath return to its natural rhythm.
No need to hold it anymore,
Just let it flow.
Feel the spaciousness that each breath creates in your body.
Bring your awareness to the stillness in your body.
Stay here for a few more moments,
Simply breathing and resting in this stillness.
When you're ready to return,
Gently bring your awareness back to your body and your surroundings.
Feel the surface beneath you and the weight of your body.
Take a deep breath in and as you exhale,
Gently stretch your body in any way that feels good.
Slowly open your eyes and take a moment to notice how you feel.
Before moving on with your day,
Thank yourself for taking this time to relax and recharge.
