Welcome.
I invite you to find a most comfortable position for yourself,
Whether that be sitting or lying down.
Feel free to pause this meditation to adjust yourself into a posture that will allow you to be as comfortable as possible.
Our intention here is to relax.
I now invite you to turn your attention to your breath and be easy about this.
Just simply focus on the air coming in and going out.
Not trying to change it.
Just noticing here for the next few cycles of breath.
Setting intentions can go a long way.
So let's start by first setting the intention for this to be easy.
To completely let go and relax during this time.
There is nothing else that we need to do.
There is no place else that we need to be.
We certainly do not have to try to do it perfectly.
So again,
Let's be easy here.
Our intention is relaxation.
To be completely relaxed.
To allow time for ourselves to feel peace.
To soften.
To feel supported.
Taking this time for ourselves will repay us back over and over again throughout the remainder of the day or the night.
Now allowing your eyes to gently float closed.
And let's notice if you are clenching and if so allowing your jaw to loosen.
To soften.
And then noticing if you are holding anywhere.
And if so allowing your forehead to become smooth.
Allowing your shoulders to drop.
And allowing the skin around your eyes to soften.
Now tuning into your breath again.
Honing in on the inhale.
The cool air coming in through your nose.
Filling up your lungs.
And traveling back up to exit through the nose.
Perhaps feeling a bit warmer than it did on the inhale.
Let's just notice here for a few cycles.
And now beginning to deepen your breath.
Extending your inhale.
Noticing your chest rising.
Extending your exhale.
And feeling everything soften.
As you continue to extend your inhalation,
Allow it to nourish you.
To fill you up with love and healing energy.
And as your exhalations grow longer,
Allow it to leave you feeling lighter.
Taking with it all that no longer serves you.
Taking with it any tension you may be experiencing.
And through these extended cycles of breath,
Feel your entire body softening.
Sinking further into the surface beneath you.
Feel your mind quieting.
Welcoming the silence.
Feel your emotions calming.
Allowing a feeling of peace to wash over you.
And noticing again if you are clenching or holding anywhere.
And allowing yourself to soften.
Breathing into those areas.
Noticing how you are feeling in this moment without judgment.
Simply noticing.
Perhaps you are feeling relaxed,
Tired,
Peaceful.
Or maybe you are feeling frustrated or unsettled even.
Feeling like you just want to get through this.
A reminder that we are simply noticing here.
No judgment.
Just simply becoming aware.
And now allowing that attention to your feeling slip softly away.
And gently allow your attention to be focused on your breath.
The air coming in and the air going out.
Now let's set a few intentions.
I set the intention to look for signs of well being.
No matter where I am.
And an easy way to do this is by simply observing nature.
A bird flying by or perched somewhere.
A tree swaying softly in the wind.
Knowing that the sun rose today.
The blue sky.
Signs of well being are all around us.
So I set the intention to look for signs of well being.
No matter where I am.
I set the intention to be more aware of the way I am feeling without judgment.
And if I notice I am feeling a negative emotion.
Feeling angered or frustrated.
I'll stop as soon as possible and turn my attention to my breath.
Releasing and relaxing.
And if I notice I am feeling joy or peace.
I will do my best to extend that feeling as long as possible.
Again I set the intention to be more aware of the way I am feeling without judgment.
I set the intention to do something that I know will help me relax if I am feeling stressed or overwhelmed.
Whether it be reading,
Writing,
Going for a walk,
Meditating,
Journaling,
Drawing,
Simply paying attention to the breath,
Listening to music.
I set the intention to do something that I know will help me relax if I am feeling stressed or overwhelmed.
I intend to take it easy on myself and trust that things are always working out for me.
I intend to take it easy on myself and trust that things are always working out for me.
So when we step away from this practice we'll be back in the full swing of our lives.
Our kids,
Our spouses,
Partners,
Work,
Friends.
And when you find yourself feeling a negative emotion or feeling stressed or overwhelmed remember that you can turn to your breath as a way to soften,
Release,
And relax.
You can always come back to this place by simply stopping,
Turning your attention to your breath,
Filling your lungs completely up with air,
Feeling yourself supported by the surface beneath you.
And now as we come to close this practice I invite you to turn your attention to that support beneath you.
Feeling how you are fully and completely supported.
Noticing every inch of you that's connected to that surface.
And let's gently begin to wiggle the fingers and the toes.
Perhaps engaging in a soft stretch if that feels right.
Slowly blinking your eyes open.
Taking your surroundings in.
Let's take in the deepest breath that we've taken in all day and let it out with a nice relaxing sigh.
Thank you for allowing me to guide you in this relaxation practice.
Wishing you an abundance of well-being,
Joy,
And peace.
Namaste.
