Welcome to your meditation.
This meditation is designed to guide you into a deep state of relaxation and therefore should not be listened to whilst driving or operating heavy machinery.
I will guide you through this meditation whilst the music plays.
The music will play and simply fade away so if you do have somewhere to be please make sure to set a timer for yourself if you do happen to fall asleep.
Let's begin by finding a comfortable position.
Just taking a few moments to really settle in.
Finding that place of comfort.
Allowing yourself to find that place where you can find stillness through your meditation.
Once you have found your place of comfort start to draw your awareness to your breath.
Starting to take a deep breath into the belly.
Really filling up the belly space.
Allowing yourself to hold that breath at the top without any tension or stress.
And on an exhale you'll part the lips and sigh it out.
Taking another deep breath in.
Filling up the belly,
The lungs.
Holding for a moment at the top.
Part the lips and sigh it out.
Release all tension.
Taking one more just like that.
The biggest breath you've taken all day.
Really filling up the belly,
The lungs,
The entire body.
Holding for a moment and release.
Part the lips,
Sigh it out.
Releasing all control of the breath now.
Coming back to your natural steady inhales and exhales through the nose.
With each breath you take feel your body relaxing more and more.
Starting to feel your body let go with every exhale.
In and out.
Softening,
Relaxing,
Deepening.
Bringing all of your awareness into this moment right now.
Feel your heavy body as it lays.
Feel the air as it enters and exits your body.
Feel your chest and belly rise and fall with each breath.
And you have all the space you need.
All the space you need as you bring your attention into this very moment.
Feel the space around your physical body as you lay here now.
Feel all that exists in this moment.
If you notice any thoughts arise just allow them to be with no attachment.
You don't need to follow them.
Just allow them to pass in front of you and then let them go.
If you notice any emotions or feelings arise don't resist these feelings.
Just let them be and let them go.
Peacefully,
Calmly.
Breathing in and out.
Each number you hear bring you deeper into relaxation.
Five,
You are letting go completely.
Four,
You are deeply relaxed in this moment.
Three,
You feel yourself release all stress and tension.
Two,
Drifting down deeper and deeper.
One,
All the way into a deep state of consciousness.
Now let's go through a body scan.
The intent of a body scan is to relax your body fully so you can therefore relax your mind.
You will not go to sleep.
You will remain aware.
Simply feel each part of the body as it's mentioned.
Welcome in all sensations just as they are.
Moving your awareness to your right foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
Notice the bottom of your foot,
Your heel.
Sense your entire right foot.
Bring your attention to your ankle,
Your lower leg,
The right knee,
Thigh and right hip.
Bringing your attention to your right hand.
Notice your entire right hand,
Your right thumb,
Index finger,
Middle finger,
Ring finger and pinky finger.
Sense your right palm,
The back of your hand,
Your wrist,
Lower arm,
Elbow,
Upper arm and right shoulder.
Moving your awareness to your left foot,
Your left big toe,
Second toe,
Third toe,
Fourth toe and pinky toe.
Notice the bottom of your foot,
Your heel.
Sense your entire left foot.
Bring your attention to your ankle,
Lower leg,
Left knee,
Thigh and left hip.
Finding your left hand.
Notice your entire left hand,
Your left thumb,
Index finger,
Middle finger,
Ring finger and pinky finger.
Sense your left palm,
The back of your hand,
Your wrist,
Lower arm,
Elbow,
Upper arm and left shoulder.
Sense your abdomen now.
Relaxing your belly.
Moving up into the chest,
Relaxing the chest,
Relaxing the collarbones.
Bringing your awareness to your lower back.
Notice any tension here.
Letting any tension float away.
Slowly starting to move up the spine.
Relaxing each and every one of your vertebrae.
Bringing your awareness to your neck and throat as you gently soften here.
Relaxing your jaw,
Letting your teeth slightly part,
Softening the areas of the corners of your mouth.
Relaxing the back of the head,
The top of the head and the sides of the head.
Moving your awareness to your face.
Allow your face to relax and soften.
Sensing your mouth.
Feel your mouth.
Feel the sensations inside of your mouth.
Noticing your tongue relaxing.
Notice your jaw,
Your lips,
Where your upper lip touches your lower lip.
Noticing your eyes behind the eyelids completely relax.
Notice the eyelids relax.
Relaxing the forehead and the space between the eyebrows.
Feel your face now as a whole.
Relaxing deeper and deeper.
Relax completely.
Any remaining tension is floating away from your body.
Let it all go.
Now that your body is completely relaxed,
Bring your awareness to your heart space.
Imagine a white bright light in your heart.
The more you breathe,
The brighter it becomes.
Keep breathing to this inner light.
Slowly it starts to flow out of your heart and starts to fill up every inch of your body,
Every cell.
You inhale unconditional love and happiness.
You exhale unconditional love and happiness.
Breathe.
You inhale.
You are powerful,
Loving and wise.
You exhale.
You are calmer,
Lighter,
Relaxed.
Your heart and aura becoming brighter and brighter.
Now breathe into your heart space again.
Feeling the warmth of your breath igniting the light within.
Your passion and love illuminating your inner being,
Radiating out into the world.
You are whole and complete.
You are perfect as you are.
You are exactly where you should be.
In your mind's eye,
Repeat the following.
On an inhale,
I am love.
Exhale.
I am loved.
Inhale.
I am whole.
Exhale.
I am complete.
Inhale.
I am worthy.
Exhale.
I am enough.
Inhale.
I am a part of the universe.
Exhale.
I am one with the universe.
As you lay here for the next few moments,
Keep breathing in love.
Realising your whole heart,
Your whole being,
You are filled with all of the stars in the universe.
