Hello everyone,
This is Jax and welcome to this five minute relaxation meditation.
Go ahead and find a comfortable seated position.
This could be on a chair or cushion,
Maybe on the floor.
Just as long as your back is straight and you can rest your hands gently on your lap.
Before we start to close down our eyes,
Is there anything you can do right now to get one percent more comfortable?
Maybe some movement or repositioning your seat.
And if it's comfortable for you,
I invite you to close down the windows of your eyes or have a soft gaze looking down.
Let's do three rounds of the psychological side.
So take two slow deep breaths in through the nose and a big open mouth exhale.
Two more.
As you take that final sigh,
Can you keep that softness in your face?
Starting with the jaw,
Releasing the hinges of the jaw,
Parting the lips,
Creating space between the tongue and the roof of your mouth.
Letting the cheeks on your face,
Just allowing them to be soft.
Relaxing the inner corners of your eyes,
Your eyelids,
All the muscles behind the eyes.
Just letting the forehead soften.
And if there's any areas of your body that feel like they're tense or they're gripping,
Could you be open to the possibility of softening around those areas too?
Like the shoulders,
The belly,
The hips,
Even the fingers.
And then just start to bring your attention to your breath.
And instead of trying to change the breath,
The meaning of the breath,
Bring your attention to your breath.
And instead of trying to change the breath,
Immediately,
Can you just notice what rhythm of breath is happening for you?
And just knowing that the breath and the mind and the body are all connected.
So we're going to slow down the breath a little bit more.
So we can slow down the body and slow down the mind.
We're going to inhale for a count of three,
Hold for a count of four,
And then exhale for a count of five.
So take an exhale at the nose to prepare.
Inhale for one,
Two,
Three,
Hold one,
Two,
Three,
Four.
Exhale five,
Four,
Three,
Two,
One.
Inhale.
Hold.
Exhale.
And take this last round all on your own.
And then as you start to settle into the rhythm of your own breath,
We're going to repeat the mantra,
Ebb and flow,
Come and go.
And you can repeat this mantra silently in your mind.
So with each inhale,
Silently say to yourself,
Ebb and flow.
And with each exhale,
Say come and go.
Inhale,
Ebb and flow.
Exhale,
Come and go.
Picture the mantra like the waves of the ocean coming in and going out.
And if your mind starts to wander,
Gently bring it back to the mantra.
Let any thoughts or distractions arise,
And then gently and kindly let them pass like waves.
Keep focusing on your breath and the mantra,
Ebb and flow,
Come and go.
Slowly and gently start to bring your awareness back to your surroundings.
Taking one final round of breath here,
Inhaling ebb and flow,
Exhaling come and go.
When you're ready,
You can bring one hand to the heart,
The other hand on top.
Gently bow in towards yourself.
And remember,
Whenever you need a moment of calm today,
Ebb and flow,
Come and go.
When you feel ready,
You can open your eyes.
And thank you so much for joining me,
Jax,
For this relaxing meditation.
Anytime you need a pause to relax and re-center,
You can always come back to this meditation.
Have a wonderful rest of your day,
And I'll see you next time.
