Beginning by finding a comfortable position,
Seated or lying down,
And as you're ready,
Gently closing the eyes or allowing the gaze to soften,
And taking a nice deep breath in through the nose and out through the mouth,
And continuing to breathe deeply and evenly,
Bringing the awareness now to the body,
And noticing any areas of tension or discomfort,
Allowing yourself to release any tightness or stress you may be holding,
And if you like,
Inviting into the awareness a peaceful and relaxing scene,
Perhaps a beach,
A forest,
Mountains,
Whatever it is,
Imagining yourself surrounded by this tranquil environment,
Allowing yourself to fully immerse in this peaceful atmosphere,
And taking some moments to scan the body,
Gently scanning from head to toe,
Noticing any areas of tension or discomfort along the way,
And with each exhale,
Imagining yourself releasing this tension,
Allowing the body to sink deeper into relaxation,
And bringing the awareness now to the breath,
And noticing the sensation of the cool air as you inhale,
The warm air as you exhale,
Allowing the breath to become slow and steady,
Calming the mind,
Calming the body,
And continuing to breathe deeply,
Visualizing a gentle wave of relaxation washing over the body,
From the top of the head to the tips of the toes,
Allowing yourself to fully sink into this state of relaxation,
Feeling calm and peaceful,
Taking a few deep breaths in this space of relaxation,
Allowing yourself to fully soak in this feeling,
And as we come to the end of this meditation,
Taking a moment to silently express gratitude to yourself for taking this time,
Gratitude for this peaceful moment of relaxation,
And taking a final deep breath,
And as you're ready,
Slowly opening the eyes,
Feeling calm,
Relaxed,
And ready for a restful night's sleep.
