My name is Carissa,
Licensed massage therapist and esthetician.
Welcome to this calming guided meditation designed to help you relax and find peace within yourself.
Find a comfortable and quiet place to sit or lie down and let's begin.
Start by taking a deep breath in through your nose,
Feeling the air fill your lungs,
And then exhale gently through your mouth,
Releasing any tension you may be holding.
Let your breathing settle into a comfortable rhythm,
Inhaling and exhaling.
As you close your eyes,
Bring your awareness to the sensations of your body touching the surface beneath you.
Feel the gentle support holding you securely.
Allow your body to become heavy and sink into this support,
Letting go of any worries or concerns.
Begin by directing your attention to the top of your head.
Feel a sense of relaxation spreading from your scalp down to your forehead,
Temples,
And the muscles around your eyes.
Let go of any tension in this area.
Allow this sense of relaxation to flow down into your face.
Feel your cheeks,
Your jaw,
And your neck softening.
Let go of any tightness you might have been holding in these areas.
Shift your focus to your shoulders.
With each breath,
Imagine the tension melting away.
Feel your shoulders becoming lighter as any knots or burdens dissolve.
Let go of the weight you've been carrying.
Bring your awareness to your arms and hands,
Noticing any sensations you may feel,
Whether it's warmth,
Tingling,
Or the gentle feeling of relaxation.
Let this soothing sensation travel down through your upper arms,
Elbows,
Forearms,
And into your palms.
Shift your attention to your chest and torso.
With each breath,
Envision relaxation expanding within you,
Easing any tightness.
Feel your breath flowing effortlessly,
Allowing relaxation to flow through your chest,
Your ribcage,
And your abdomen.
Direct your focus to your hips and pelvis now.
Allow any tension in this area to soften and release,
Feeling a sense of comfort as your hips settle,
Letting go of any stress stored here.
Move your awareness down to your thighs,
Knees,
And calves.
Feel your muscles unwinding with each breath.
Let go of any residual stress,
Allowing your legs to feel light and at ease.
Finally,
Bring your attention to your feet.
Feel a sense of grounding as you connect with the earth beneath you.
Let any tension in your feet dissipate,
Leaving them relaxed and peaceful.
Take a moment to appreciate the tranquility you've just cultivated within yourself.
With each breath,
You are replenishing your inner calm.
When you are ready,
Gently bring your awareness back to your surroundings.
Wiggle your fingers and toes,
And when you're ready,
Open your eyes.
Remember that you can return to this meditation whenever you need a moment of peace and relaxation.
Carry this with you as you continue your day,
Knowing that you have the power to tap into this calm oasis within you.
Thank you.
