Welcome to this meditation to help you feel calm and relaxed this holiday season.
Sit down in a comfortable chair or sofa where you can settle while listening to this relaxing meditation.
As you're taking this time for yourself,
There's nothing you need to do but follow my voice as you drift into a comfortable dreamy relaxation with every breath.
I don't know if you want to close your eyes now or a little later,
Just follow your intuition.
Focus on your breath now and feel how your body expands with every in-breath,
And allow yourself to let go of any tension,
Pain or irritation with every out-breath.
If you're feeling agitated,
You can imagine breathing out steam.
If you're feeling low,
You can imagine breathing out a dark cloud,
Or you can just imagine breathing out everything that's no longer serving you,
Until you've cleared everything that was stopping you from finding your calm.
Now feel the surface underneath and notice a sensation of calm spreading throughout your entire body as you're safely held by the chair or sofa you're sitting on,
And become aware of feeling more and more relaxed with every word.
This is your space,
A space where you can let go,
A retreat from anything that's going on around you,
So give yourself permission now to go deeper inside still.
Bring to mind a peaceful winter forest on a sunny day,
And imagine being dressed comfortably,
Feeling cosy and warm while breathing in the clear,
Crisp air and the unique smell of snow.
Take a moment to rest here and focus on the sensations at the tip of your nose,
Feeling the temperature of the air as you're breathing in and out.
Can you sense that the air feels cooler as you're breathing in,
And warmer as you're breathing out?
That's right.
In your mind's eye,
See a path right in front of you,
Taking you into this beautiful winter wonderland,
The ground and trees covered in a white blanket of sparkling snow,
And as you're walking along the path,
Notice the sound of your footsteps in the snow,
And notice what it feels like to place your feet down onto the snowy ground,
Leaving an imprint with every step you take.
As you're looking back at your footprints,
Notice a little bird sitting in the snow,
Looking at you as if to say,
Welcome to my magical forest,
Enjoy.
As you turn around to continue your walk along the path,
Notice a squirrel racing up a tree,
And as you look up the tree,
You see a bird that had been resting on one of its branches,
Now lifting up into the sky.
As its chirps fade,
As it flies off into the distance,
Become aware of the silence.
That's right.
Feel the peace and enjoy the stillness of your mind.
While everything is still,
Now is a good time to relax even more,
Even deeper,
Still.
I don't know how you relax,
But I know that you can relax,
Because you've relaxed before,
And as you are remembering how to relax,
Your body also remembers how to rest and relax deeply now.
When you relax,
Your muscles soften,
Isn't that true?
Your breathing slows down,
Your heart rate slows down,
Your brainwaves change,
And your immune system gets stronger,
Shifting your body into a powerful healing state.
That's right.
Become aware of a warm feeling beginning to spread from your heart.
Maybe it's joy,
Maybe it's love,
Or maybe it's gratitude.
Enjoy this feeling as it fills your entire body,
From your scalp,
To your arms,
And all the way down to the tips of your toes.
You are important.
You are complete.
You are beautiful inside and out.
You are enough.
You are healing.
You are wonderful.
You are lovable.
You are worthy of love.
You are loved.
You are a miracle.
Return your attention to the winter forest,
And notice that the sun has begun to set,
And the sky has turned into a beautiful golden,
Pink and red glimmer,
Looking mystical and magical.
As you look up into the sky,
You notice a shooting star.
On its path towards the earth,
It brushes a tree,
Splashing snow,
And landing softly on the ground.
As you walk up to it to see what it looks like,
You feel a sense of childlike wonder and awe.
Maybe you know what has fallen from the sky because you have been here before,
Or maybe you are here for the first time,
Curious to see what it looks like.
Stretch out your hands,
Recover your shooting star from the snow,
And pick it up.
What does it look like?
What does it feel like?
It's yours now,
Your gift from the sky.
I now want you to amplify your positive feelings of calm,
Peace and gratitude,
And look at your gift.
Really tune into these feelings and multiply their intensity by 10,
Creating a truly yummy feeling.
Now look at the gift in your hands again.
And one last time,
Let your positive feelings peak,
Spreading throughout your entire body.
And look at your gift.
It's a souvenir to remind you of this magical journey.
Every time you think of it,
You will experience these wonderful feelings again.
I will count from 1 to 5,
And when I get to 5,
And only when I get to 5,
I want you to open your eyes,
Being fully awake,
Fully present,
Feeling relaxed and feeling wonderful.
1.
Become aware of the room around you.
2.
Bring back your souvenir and any other learnings from this meditation.
3.
Take a deep inhale and a long exhale.
4.
Bring gentle movement to your fingers and toes,
And stretch your arms overhead.
5.
Open your eyes and come back to the here and now,
Being fully awake,
Fully present,
Feeling relaxed,
Feeling wonderful.
Happy holidays and much love.
