Good afternoon everyone,
My name is Halia.
May I welcome you to join me in this short meditation.
Find a comfortable position.
You may be sitting or lying down.
You may gently close your eyes.
Take a deep breath in through your nose and release the breath through your mouth.
Notice how you are feeling right now.
Take another breathe in and allow your breathing to relax you as you exhale.
Continue to breathe slowly.
Now notice the tension in your body.
It may be the arms,
The legs,
Your neck or your mind.
Breathe in gently and as you breathe out let the air carry those tension out of your body.
Bring your attention onto one of these areas.
As you breathe picture that part of your body becoming slightly more relaxed.
Imagine what the relaxation feels like.
Is it tingly,
Soft,
Gentle,
Loose or free?
Now let that feeling of relaxation grow.
Let the muscles soften as they give up the whole.
Let the feeling of relaxation continue to grow.
Spreading calm throughout your body.
Now begin to create a picture in your mind.
Imagine a place where you feel completely at ease.
This might be a favorite place you have been or a place you have seen in the past or it might just be an imaginary place.
It's completely up to you.
Picture this place where you feel happy and calm.
Slowly create the details about this place in your mind.
Visualize the view,
The sounds and the smells of that place.
Imagine how you feel there physically with a smile on your face.
Feeling the pleasant temperature,
Enjoying to be doing what you'd like.
Enjoying the way you feel in this safe place.
You are feeling calm and safe here.
Look around in this peaceful place.
Acknowledge the feelings you're experiencing.
Allow yourself to feel calm and at peace.
Now it is about time to leave your special place.
Know that you can return here anytime to relax and feel comfortable and safe.
Take with you the positive energies and feelings of relaxation.
Continue to feel positive and refreshed.
Hold on to this secure feeling as you return to your day.
In a moment I will count to three.
You can choose to wiggle your toes and fingers on the count of three or you can place the palms onto your eyes.
You'll hear sound at the end and bring you back to the physical present of this moment.
One,
Take a deep cleansing breath in and exhale slowly.
Two,
Take another deep breath and exhale.
Three,
You are feeling calm and refreshed.
