Find a comfortable position,
Either lying down or sitting comfortably in a chair or against a wall.
Get all of the fidgets out of your body,
Giving your arms,
Hands,
Legs and feet a last wiggle.
Begin to relax the whole body.
Close down the eyes if they aren't already closed.
Relax the face and all the muscles in the face.
Take a big deep breath in,
Sigh it out.
Take another big deep breath in,
Sigh it out.
Closing the mouth and just slowly breathing in through the nose and out through the nose.
Notice the rise and expansion of the belly on each inhale and the falling of the belly on the exhale.
See if you can make for inhale and the exhale deeper and longer.
Notice if your mind is wandering,
Maybe thinking about the day ahead or what needs to be done today or maybe it's thinking about the past and what's already happened,
Things that maybe can't be changed.
Try and bring the mind back to the present moment and you can do this by focusing on the breath,
Thinking about the belly expanding,
Creating a little mound,
A little hill on the inhale,
Falling towards the spine on the exhale.
Keeping the mind on the movement of the breath in the body.
Now take our mind into our feet.
Notice any feeling in the feet and try and relax the feet and let them be heavy.
Taking the mind into the lower legs,
The shin and the calf.
Let them be heavy and relaxed.
Taking the mind now slowly up the leg to the thighs and the hamstrings and letting them become heavy and relaxed.
Notice if there's any tension in the hips,
All the buttocks and try and let that fully relax,
Heavy melting into the ground or the chair or whatever you're lying on or sitting on.
The belly should also be relaxed from our belly breathing but notice if that's gotten any tension.
Relax the chest and the upper body and let that become very heavy.
Take your attention into your shoulders and your neck and notice if there's any tension there.
Try and relax the shoulders,
Make them soft,
Let the neck be long.
Moving the mind into the upper arms around the biceps and the triceps,
Let them be heavy and relaxed.
Slowly moving the mind past the elbows into the lower arms.
Let them relax and be heavy.
Moving us to the hands and the wrists,
Let the fingers separate and feel heavy and relaxed.
Moving back up towards our head and if we're lying down,
Let it be heavy into the ground or the bed or whatever we're lying on.
If we're sitting in our chair or against a wall,
Just let it sit comfortably on our neck and shoulders.
Try and relax the face muscles and try and show no expression.
Notice if you're clenching your jaw and try and let that relax.
Let the tongue be soft in the mouth,
Let the eyes be heavy and the space between the eyebrows relax.
The whole body feels peaceful and calm and relaxed now.
And we'll come back to that belly breathing.
Inhaling,
Expanding the belly,
Making that little mountain.
And then exhaling,
Letting the belly fall to the spine.
Keep moving with the breath,
Letting everything relax,
Letting the mind be still and present at this moment.
Remember that if it wanders to the future,
To the past,
Outside the space that you're in,
Remember that you can always come back to focus on the inhale and the exhale of the breath.
Take this time and the last minute of this meditation to focus on the breath and be present in this moment.
Remember that you can always come back to your breath for an easy body stand,
Relaxing each part of the body to become more mindful and relaxed and de-stressed throughout the day.
Thank you for listening to this meditation and I hope you have a wonderful rest of your day.
