So I want you to just come into a nice comfortable position.
You can either do it seated or lying down.
We're just going to gently close our eyes and I want you to take a nice slow long deep breath in and then gently let that go.
Just feel yourself settling in,
Just soften,
Just melt.
And just for the next few moments I just want you to pay attention to your natural breath.
Just paying attention to the parts of your body that tell you that you're breathing.
Just maybe you can feel the air coming in and out of your nostrils.
Maybe you can feel your chest rising and falling.
Maybe you can feel your belly inflating and falling.
Just for a few moments just paying attention to your breath and feel your body breathing.
Now I want you to bring your attention to the top of your head.
Just imagine a drop of golden light is landing on your head like a wave of relaxation.
We're going to take this down your body.
Just imagine this drop of golden light landing on the top of your head and cascading down your skull,
Relaxing all the hairs on the top of your head,
Relaxing your skull,
The skin on your head,
Coming down your neck,
Relaxing your neck,
Coming down,
Bringing your awareness to your shoulders.
Just relaxing your shoulders,
Just allowing them to soften,
To melt.
We hold so much tension in our shoulders.
So just bringing any attention to any stiffness or tension in your shoulders and with each exhalation just letting go of that tension and allowing this awareness,
This wave of golden light,
To come down your shoulders,
Down your upper arms,
Relaxing your elbows,
Your forearms,
Relaxing the backs of your hands,
Each finger and relaxing the palms of your hands so that your arms are now completely relaxed and covered in this golden wave,
This light of relaxation.
Now bringing your attention to your upper back,
Your shoulder blades and just relaxing your left shoulder blade,
Your right shoulder blade,
Relaxing the point in between your shoulder blades as you send this wave of relaxation down your spine,
Relaxing each vertebra as you go from your upper back,
Relaxing each vertebra as you come to your middle back.
Continue going until you reach your lower back,
Your tailbone,
Your hip joints and just pausing here for a moment,
Just relaxing your left hip,
Relaxing your right hip.
We hold so much tension in our hips so just with each exhalation just letting go of any tension that you might be holding in your hips.
Continuing to take this wave of relaxation now down your thighs and your hamstrings,
Relaxing your knees,
Relaxing your shins and your calf muscles,
Relaxing your ankles,
The tops of your feet,
All the toes on your feet,
Relaxing the soles of your feet.
Your whole legs are now completely relaxed,
Covered in this wave of golden light,
This relaxation.
Just for a few moments just keep breathing in and out through your nose and with each exhalation just letting go of any tension and just enjoy this pure relaxation.
You can enter a deeper,
Healthier level of mind by simply relaxing your eyelids,
Just relax your eyelids,
Just feel how relaxed they are.
Just allow this feeling of relaxation to float all around throughout your body,
All the way from the tip of your head down to your toes.
It's a wonderful feeling to be deeply relaxed,
A very healthy state of being.
Now just slowly bringing your awareness up from your feet,
Moving this wave of relaxation back up past your calves,
Your shins,
Past your knees,
Your thighs and your hamstrings,
Into your sitting bones and your hips.
Just bringing your attention now into your lower belly.
Just breathing deeply here,
Simply noticing your breath in the belly.
So as you inhale your belly rises and as you exhale your belly falls.
Inhale belly rise,
Exhale belly falls.
Just simply noticing your full breath here.
Noticing but not attaching.
Just noticing that with each exhalation how your mind is calming,
How you are at a healthier level of mind that is deeper than before with each exhalation going deeper and deeper.
And repeating mentally,
Just saying after me,
These are beneficial statements that we can repeat while at these levels of mind.
So repeating mentally after me,
Every day in every way I'm getting better,
Better and better.
Positive thoughts bring me benefits and advantages I desire.
Slowly just start to bring your awareness back up from your belly up to your heart.
Maybe you can feel your heart pumping.
The heart contains such an intelligence.
She speaks to us more than we realize and sometimes we just need to tune back in.
The art of meditation is simply coming out of our heads and coming back into our heart space.
Just breathe for a moment imagining that your breath is coming from your heart space.
So breathing in and out from your heart.
Slowly starting to bring your awareness up towards your face,
Relaxing your face,
Relaxing your eyes,
Just allowing a smile to come across your face.
Gently bring your attention back into this now moment.
I'm going to count up from one to five and on the count of five you'll be wide awake feeling fine and in perfect health feeling better than before.
One,
Two,
Coming back slowly,
Three,
On the count of five I'm going to click my fingers and you'll be wide awake feeling fine and in perfect health feeling better than before.
Four,
Five,
Eyes are open,
Wide awake,
Feeling fine and in perfect health,
Feeling better than before.
