Hello and welcome.
This meditation is designed for a complete relaxation of body and mind.
It's a very simple but powerful practice.
We'll be releasing tension from your body and letting go of any clutter and worry from your mind.
Let's now prepare for our practice.
Please find a place where you won't be disturbed and find a comfortable position,
Lying down.
I do recommend lying down for this practice specifically and allow your body to settle.
Close your eyes and take a deep slow breath in through your nose.
Hold it gently at the top and then slowly exhale through your mouth.
Take another deep slow breath in through your nose.
Again hold it at the top and then slowly exhale through your mouth.
This time starting to relax a little bit and release any stress or tension.
And then take a slow deep breath one more time.
Hold it at the top and slowly breathe out.
Now let your body relax into the surface beneath you.
Imagine the weight of your body sinking gently down as if you're being supported by Earth itself.
Let go of any effort.
There is nothing to hold on to right now.
Just let go and trust that everything is as it should be.
Now take your attention to your feet.
Feel them relax.
Let go of any tension there.
With each breath imagine the muscles and tissues in your feet softening and releasing any tension.
Send your breath there.
Imagine every muscle,
Every little tissue,
All of your toes getting that oxygen and your conscious awareness and just melting the tightness and releasing the tightness from your feet.
Now move your focus slowly upward to your ankles,
Calves and knees.
Breathe into the space and with every breath feel the muscles soften and the tension melt away and your body growing heavier and more relaxed.
Now bring your awareness to your thighs,
Hips and pelvis.
We often store a lot of tension on our hips.
Notice any tightness or discomfort there and as you inhale imagine you're sending soothing energy to those areas.
You may shift your hips around if that feels good.
You may gently press on the sides of your hips and as you exhale allow any tension to gently dissolve and leave your body.
Now focus on your abdomen and lower back.
Allow your belly to soften,
Release any gripping or holding,
Letting your muscles relax fully.
With every exhale imagine the tension leaving you like a cloud drifting away.
Slowly move your attention up to your chest and your upper back and your neck.
Breathe into your chest fully,
Feeling it rise and fall with each gentle breath.
As you exhale imagine any weight or tension being released from your shoulders,
Back and chest and your neck and just being washed down and drained into the earth.
Next bring your awareness to your arms,
Your hands and your fingertips.
Notice if there's any tension or tightness.
Allow your arms to feel heavy and relax as if all the muscles are softening with every breath.
Allow your hands to go limp and get real heavy.
Lastly focus on your jaw and your face.
Unclench your jaw,
Release any tension.
Letting your teeth separate slightly,
Allowing your tongue to relax in your mouth.
Relaxing your facial muscles,
Relaxing your eyes,
Cheeks and forehead.
Imagine someone placing a warm towel on your face and let it just feel so soothed,
Almost as if it's melting.
Let your neck feel free of any strain.
Breathe into the space and feel your whole body completely unwind and relax.
Now that your body is deeply relaxed bring your attention to your mind.
Begin to notice any thoughts that may still be present.
Perhaps worries,
Plans or any distractions,
Anxieties.
Just observe them without judgment.
You don't need to hold on to any of them right now.
Imagine yourself sitting by a little mountain river with your feet halfway submerged in a cooling water and imagine as if your thoughts are like leaves floating down that stream.
Watch as these thoughts float by knowing that you don't need to grasp on to any of them.
They can pass through your mind effortlessly like leaves carried gently by the current.
With each breath allow the space between the thoughts grow wider,
Slow everything down.
As you exhale let go of any remaining thoughts or mental clutter.
Let your mind become clear,
Open,
Fresh and peaceful.
If any thoughts do arise simply notice them and then let them float away like clouds drifting across the sky.
Gently bring your focus back to your breath allowing each breath to guide you deeper into relaxation.
Now feel yourself fully present in this moment.
There's nothing to do,
Nowhere to eat,
Nothing to take care of.
All that matters is right here and right now.
Feel the peace that just comes with simply being.
Imagine you're completely at ease,
In perfect harmony with your body and mind.
You're free to let go,
Free to release anything that no longer serves you.
And as you continue to breathe deeply and gently notice how calm and centered you feel.
Allow this peacefulness to wash over you,
Filling you with a sense of lightness,
Freedom and clarity.
Take one more deep cleansing breath in.
And as you exhale let go of everything,
Every thought,
Every feeling,
Every bit of tension.
Allow yourself to feel completely free.
You are at peace.
Now that you can return to this state of calm and relaxation whenever you need.
The peacefulness and relaxation and clarity are always available to you.
When you're ready,
Gently begin to bring your awareness back to the room and to your body.
Slowly start to wiggle your fingers and toes.
Take a deep breath in.
And when you're ready,
Slightly smile and open your eyes,
Bringing with you the calm and peaceful energy that you've just created.
Return to this meditation as often as you need.
Whenever you feel overwhelmed,
Anxious,
Tense in your body or just need an escape from busy life.
Thank you for practicing with me today.
Namaste.
