This is a guided meditation for relaxation.
To begin,
Taking your seat,
Making yourself comfortable,
Closing the eyes,
And practicing stillness,
Bringing some attention to the body,
Aware of sensation,
Just noticing what you feel.
No need to adjust,
Just bringing some awareness to meet the present moment.
And in time,
The body will naturally begin to relax.
The body will naturally begin to let go.
And so,
Practicing patience,
Patience with this body.
And if you notice any areas of tightness or tension,
You can extend a very gentle invitation to the body to release,
To relax,
Finding a sense of ease and softening with each inhale,
Awareness,
With each exhale,
Letting go.
Be just bringing some attention to the muscles of the face,
The muscles of the face,
Offering this invitation to soften,
To relax,
Letting go,
Relaxing the jaw,
Relaxing the brow,
The muscles around the eyes,
And slowly descending down the neck,
Down into the shoulders,
Finding a sense of ease,
Letting go,
Down the arms,
Feeling the weight of the arms,
Aware of the breath coming and going,
Bringing some attention to the upper torso,
Inviting that sense of ease,
And slowly descending down into the belly,
Down into the lower torso,
Just offering that invitation to relax,
Descending down into the hips,
Down into the seat,
Feeling the weight of the body in the sitting posture,
Relaxing the legs,
The upper legs,
The lower legs,
Down into the feet,
Aware of the whole body in the sitting posture.
And you may find that,
Indeed,
The body naturally begins to relax,
Just by practicing some stillness,
Just by offering the simple invitation to the body to let go.
Now,
Bringing some attention to the breath,
Feeling the sensation of the inhales,
Feeling the sensation of the exhales,
Inhaling awareness,
Exhaling,
Letting go.
This relaxation,
This letting go,
Is a releasing of all the doing that we carry with us throughout our day.
And so the relaxing is not another doing,
But a relinquishing of the doing,
A setting down,
A practice of letting go.
Relax.
Be at peace.
