Welcome to your relaxation meditation.
I also call this meditation the body scan meditation.
I invite you to find comfortable seated position on the floor or on a chair.
Whatever feels right,
Whatever feels comfortable.
It's so important that you feel comfortable wherever you're sitting in silence and stillness.
So whenever you're ready close your eyes and let's begin.
Keeping your back,
Your spine and the back of your neck straight.
Relax your shoulders.
Relax the back of your neck,
Your palms,
Your hands,
Inside of your lap or on your legs with the lightness and the softness of your touch.
Take a long deep breath in,
Into your nose,
Filling up your belly,
Your lungs and your chest.
Fill it up all the way.
Take your time and hold for the count 5,
4,
3,
2,
1 and exhale from your mouth and let it all out.
Coming in again,
Filling up the belly,
Taking your time,
Fill up your lungs straight into your chest and now hold for 5,
4,
3,
2,
1.
Beautiful.
And let it all out through your mouth and exhale.
Breathing in again,
Filling up the belly,
The lungs,
Straight into your chest,
Feeling the expansion,
Fill it up a little bit more and hold 5,
4,
3,
2,
1 and exhale and let it all go and let it all be.
Bringing your awareness to the top of your head and imagine a golden light,
This beautiful equity,
Golden light shining bright is coming from the sky.
Imagine this bright light enters your crown,
The top of your head,
Bringing down the blessing,
The guidance,
The support and the protection that you need.
Opening the golden light,
Entering your forehead,
Your third eye,
Giving you the clarity,
The decision making capability and openness to be able to see everything that you need.
Relaxing the top of your head,
The hairs on your head,
The back of your head,
Letting the golden light entering your ears,
Letting it enter your eyes,
Falling down into your cheeks,
In through your nose,
Flowing to your upper lip,
Your lower lip,
Your jaw and really relaxing your whole head,
Giving you the feeling of being in the clouds,
Floating,
Feeling the lightness,
Relaxing your lips,
Creating an opening between your lips,
Relax your jaw and your chin and imagine the golden light,
Flowing down the back of the neck and the whole head and your face straight into your neck,
Sticking to your throat,
Blessing you with expression,
With words,
With positive self talk,
With kindness towards others,
Relax your neck,
Relax your throat,
Imagine the golden light,
Going down your neck,
Entering your shoulders,
Relieving you of any tension,
Any tightness,
Feel your shoulders drop as if a heavy burden has been lifted,
Feel the lightness in your shoulder blades and let it travel down your left arm and your right arm and imagine the golden light,
Blessing you,
Entering your palms,
In each of your fingers and fingertips,
Feeling the warmth,
The brightness from up above,
Straight into your palm and feel the lightness of the feathers,
Lightness of the clouds in your fingertips,
Relaxing your hands and your arms,
Taking that energy and the lightness,
Let the golden light travel back up your arms,
Back into the shoulders with a smile and straight into your chest,
Straight into your heart and feel the pure love from mama universe and take a moment to breathe in and out,
In through your nostrils,
Into your heart space,
Into your chest,
Right at the centre of your chest,
Feeling the warmth,
Feeling the love,
Feeling a little bit of the openness,
Perhaps forgiveness and now let all of that energy from the golden light,
From your own body,
Let it travel down your lungs,
Straight into your belly,
Into your solar plexus,
Relaxing your belly,
Relaxing your internal organs,
Giving them the light,
The warmth,
The love that they so need for all the work that your lungs,
Your kidneys,
Your liver,
They do on a daily basis,
Take a moment here to relax your belly and watch as you inhale how your belly rises,
Beautiful and now watch as you exhale from the nose how your belly is falling,
Just take a moment to let the golden light nurture your belly,
Your internal organs and now let the golden light enter your back body,
Your spine,
Going down and entering your hips,
Your left hip,
Your right hip,
Helping you sink even deeper into your seat,
Into your meditation,
Relaxing your body,
Relieving any tightness,
Any tension you're holding in your hips,
Let the energy and light travel into your pelvis,
From your hips,
Going down,
Your left thigh,
Your right thigh,
Your left knee,
Your right knee,
Your left chin,
Your right chin,
Your left calf,
Your right calf,
Into both legs equally and feel that warmth from your heart space,
From the belly,
Travelling down through the golden light into your legs,
Giving you the support giving you the protection,
The guidance you so need,
Watching the golden light enter your ankles,
Into your heels,
Into your both feet and each of your toes,
Taking all of that energy of the guidance and the support from the top of your head to the bottom of your feet and whatever you've been holding on to,
Let it go and surrender to the light,
Surrender into relaxation,
Imagining now that you are the light,
You are this bright golden light and that you have everything that you want,
That you need,
That you deserve,
You're completely relaxed,
Take a few deep breaths in,
Exhale slowly and gently at your own pace,
Take a moment to sit in awareness of the love that you gave your body right now,
When you're ready slowly wiggle your toes,
Your fingers,
Small movements in your arms,
In your feet,
Your shoulders and your neck,
Move your neck side to side and take a moment with your eyes closed,
Offer gratitude for this practice,
For whatever you may have learned,
You may have experienced,
You may have even found,
When you're ready,
Open your eyes.
