Thank you for being here and taking a moment for yourself.
A moment that will help you to re-energize and refresh your senses.
To disconnect from any stresses that you may be facing and to reach a deeper level of calmness in your day or night.
My name is Jess and before I lead you through this 20 minute guided meditation I invite you to find a comfortable space,
One where you won't be disturbed.
You can either be sitting upright with a straight back or lying down whichever you prefer.
If you have your good living only sheet mask with you now is the time to place it onto a clean dry face,
Ensuring you take off the mesh layer on both sides of the mask.
Once the mask is in place,
Gently close down your eyes and we'll begin with some breaths.
Breathing in through your nose and then out through your mouth.
Breathing in through your nose and out through your mouth.
Breathing in through your nose,
One,
Two,
Three,
Four.
And then out through your mouth,
One,
Two,
Three,
Four.
In through the nose,
One,
Two,
Three,
Four.
And out through the mouth,
One,
Two,
Three,
Four.
As you breathe in through the nose,
Pausing for a moment and then breathing out through the mouth.
So breathing in,
One,
Two,
Three,
Four.
Pausing,
Holding your breath and then letting it all out,
Three,
Two,
One.
Seeing with each breath you exhale out,
Making a light sound,
Releasing anything that you're holding on to.
You can continue with the breath through the nose and out through the mouth at a rhythm that feels right for you.
Don't worry if you lose track or if your mind wonders.
If your mind wonders,
You can always come back to the breath as a way to anchor you throughout the practice.
With your eyes,
Continue to be closed.
I invite you to bring your awareness to the top of your head,
Taking this moment to relinquish any thoughts of any to-do lists or other thoughts that may be consuming your mind.
Seeing if your mind can be still and present in this moment.
Moving your awareness from the top of your head down to your face,
Noticing all the tiny details that make up your face,
Like your forehead and your eyebrows.
Are they relaxed?
Can you soften them?
Relaxing your eyebrows,
Softening your face,
Your forehead,
The tops of your eyelids.
They feel weightless and relaxed as you continue to breathe.
Focus your nose,
Your cheeks,
Your ears,
And your mouth.
Bring your awareness to your lips and inner mouth,
Even your jaw.
Focusing on these areas,
Notice where you can soften and let go.
Let go of any tension you may be holding.
Let your tongue rest easy in your mouth effortlessly as your jaw softens.
Making your way down the body,
Down through your neck to the tops of your shoulders,
Squeezing your shoulders right up to your ears and then letting them go,
Letting them melt away back down to your body.
Scanning down your arms from the top of the shoulders to your elbows,
To the forearms,
To the ends of your hands,
Unfurling your hands and resting them flat on the tops of your legs or simply letting them melt away from your body beside you.
Taking your focus across the body to the stomach,
Notice any feelings in this space.
Remembering to take deep breaths through your nose and out through your mouth,
Relaxing your stomach muscles as you breathe out.
Moving down the legs past your knees,
Lower legs,
All the way down to your feet.
Notice your ankles on top of your foot and all the way down to your toes.
Gently check in with your breathing,
Remembering the breath in through the nose and out through the mouth.
As we sit or lay here for a few moments in silence,
Continue with your breath and you'll hear my voice when it's time to come back to the room.
Jennifer.
You Gently bring your awareness back to your feet,
Wiggling your toes.
Bringing your awareness to your ankles,
Circling them for some light movement.
Bringing your awareness up through your legs,
Your thighs,
Your stomach and up towards your hands.
Gently wiggling your fingers as we start to wake up our body softly.
Circling your hands and wrists a couple of times and bringing your awareness up the arms all the way to the tops of the shoulders.
Squeezing the shoulders right up to the ears and letting them drop back down.
Bringing your awareness through your neck,
Stretching your head softly from side to side.
Start to notice your face,
Your eyebrows,
Your nose,
Your mouth,
Your ears,
Your eyes,
Your forehead and your forehead.
Bringing slight movement back towards your face.
Feel free to take a few moments to gently come back to the room.
When you're ready,
Let's go.
When you're ready,
Start to come back to the room by softly opening your eyes,
Blinking a few times as you reawaken.
And as we come to the end of the practice,
I'll leave with you some words to inspire.
Your mind will always answer most questions if you learn to relax and wait for the answers.
And when your mind is allowed to relax,
Inspiration often follows.
Thank you for meditating with me and taking 10 to be set.
I hope inspiration shortly follows for you too.
When you're ready,
Take your mask off.
Think all about your day or night.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
