This meditation is intended to nourish you at a time when it feels like life is too busy and you just want some peace.
So please settle into a quiet space where you can be at ease away from any possible distractions because this is a peaceful space that you create for yourself.
Find a comfortable position either seated or lying down and when you're ready gently close your eyes.
Take a deep breath in,
Hold it briefly and then release it slowly letting your body begin to relax with each breath.
Just keep your eyes closed and listen as you allow your body to find peace.
As you listen focus on your breathing.
Take slow deep breaths feeling the air move down your throat,
Filling your lungs and noticing the gentle rise and fall of your chest.
With each exhale let go of any stress or tension allowing any distracting thoughts to gradually slow down as you relax deeper and deeper.
Now let's focus on each part of your body relaxing from your head down to your toes.
Allow yourself to sink further into comfort with each breath as if every muscle and each fibre in your body is letting go of tension.
Imagine a gentle wave of relaxation starting at the top of your head,
Moving slowly down your body easing every muscle and filling you with a sense of warmth and turn your attention to your feet feeling the tiny muscles and tissues there just loosen and relax as if you're finally releasing any tension held from a long exhausting day.
Imagine this sense of calm spreading up through your legs,
Into your calves,
Your knees,
Your thighs,
Spreading,
Comfort spreading and I wonder if you can begin to notice how each part feels heavier.
Deeply ease perhaps as the relaxation travels upwards,
Upwards towards your torso and that comfort can continue spreading up through the hips,
Into the lower back and up along your spine releasing any tension as it moves.
The shoulders can relax as a soothing warmth flows over them,
Down your arms and into your hands and fingertips letting go of any remaining stress and strain.
What a wonderful time for you,
A peaceful moment with nothing demanded of you.
Thoughts may drift through your mind but just allow them to move gently past like clouds in a calm sky,
Allowing your mind to feel clearer and still.
And imagine now you're sitting somewhere beautiful in a cosy comfy chair,
Somewhere outdoors perhaps and from that soft and cosy chair I'd like you to gaze up to the sky on this calm and peaceful day and concentrate on the word peace.
Peace and I wonder what comes to mind for you when you think of that word peace.
Maybe a graceful white dove gliding effortlessly through the sky or perhaps a beautiful tranquil landscape where you can imagine sitting and experiencing the peace or maybe the individual letters of the word peace carved in a piece of wood or etched in the soft sand on a private beach,
Somewhere beautiful.
Whatever the word peace brings to mind be there and experience it now in your imagination.
Take a nice slow breath up through your nose and then release out through your mouth.
A long slow breath is so relaxing to the nervous system.
Continue to breathe in the peace,
The quiet,
The tranquillity and when you're ready take another breath up through your nose before gently releasing a long slow breath.
Out through the mouth or nose,
It really doesn't matter.
Continue to breathe consciously and purposely noticing the rise and fall of your ribcage and perhaps you can begin to notice any sensations or soothing feelings within you as you continue to imagine your version of the word peace.
Let yourself become part of that peace,
Seeing,
Hearing and feeling the peace that now surrounds you.
Enjoy the silence and I'll be quiet as you continue to soak up the relaxing feeling.
This is a wonderful time for you,
A time when the body and mind can rest and re-energize.
So go ahead,
Enjoy and may peace be with you.
And it would be fine for you to continue into a deep sleep should you so wish and you may find that you'll awaken in the morning feeling refreshed and re-energized.
Peace be with you.
I'm Hilary Hart.
Namaste.
