Welcome to meditation.
My name is Linda Orsini.
We are going to gently come into a soothing practice to relieve any stress.
This soothing and relaxing meditation is really going to help you relieve stress to find some deep peace.
As you slowly settle and allow your eyes to soften,
Allow your physical body to just soften as well.
Take a moment to slowly relax.
Relax all the muscles in your face,
Your shoulders,
Your body,
Your legs,
Your feet,
Your arms,
And your hands.
Allow your tongue to fall to the bottom of your mouth and let your eyes draw into their sockets.
And with the eyes closed or soft,
I'd like you to bring your inner gaze to the space between your brows.
Allow any natural light to draw through the eyelids and just bring attention to the third eye.
And begin to follow your breath.
As you inhale,
Silently say to yourself,
Breathe in.
And as you exhale,
Silently say,
Breathe out.
Breathe in on the inhale and breathe out on the exhale.
Repeating this mantra and very gentle and soothing rhythm.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Feel the gentle rise and fall of your belly with each in breath.
The expansion and contraction just of the heart.
As you continue to follow your breath,
Allow yourself to become aware of any tension or stress that may be present in your physical body or mental body.
Meditation is a powerful tool for relieving stress and calming your nervous system.
Going from fight,
Flight,
Or freeze to rest and digest.
As you breathe here,
Really honoring this time you created for yourself.
And really create the intention to find deep letting go,
A sense of relaxation and inner peace.
With each breath,
Invite a sense of tranquility and stillness into your heart center.
Into your whole being.
As you bring attention to your heart center,
Feel the warmth and soothing energy radiating from this space.
As you breathe,
Imagine this energy spreading throughout your whole body.
Melting away any tension or stress that you may be holding on to.
Allow yourself to fully surrender to this present moment.
Let go of any thoughts or worries that may arise.
And simply give yourself permission to be here,
Fully present,
Noticing the rise and fall of your breath.
With each breath,
Invite a sense of calmness and tranquility into every place of your body.
Feel any tension melting away as if it is being washed away by a gentle stream of relaxation.
As you go deeper and deeper into stillness,
Continuing to allow your breath to be a source of comfort and support.
Grounding you and drawing you into the present moment.
Know that you have the power to bring peace and calmness into your life through the practice of stillness,
Of drawing in,
Of befriending yourself through meditation.
By taking this time for yourself,
You're nourishing your mind,
Your body,
And your soul.
As you continue to follow your breath,
Let go of any expectations or judgments.
Simply allow yourself to be with your breath,
Embracing each inhale and exhale as it naturally unfolds.
Meditation is a journey,
And each moment spent in stillness is a step towards greater peace and serenity.
Trust in the process and know that with each breath,
You're cultivating a deep sense of relaxation and well-being.
The Zen master Thich Nhat Hanh once said,
Breathing in,
I calm my body and mind.
Breathing out,
I smile.
Dwelling in the present moment,
I know this is the only moment.
As we go deeper inward,
I'm going to guide you through a practice called breathe in and breathe out.
With each breath,
We will release tension and bring about a sense of calm and ease in our body,
Our mind,
And in our spirit.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
As you breathe here,
Allow my words to float in and out of your consciousness.
Breathing in,
I calm my body and mind.
Breathing out,
I relax my shoulders.
Breathing in,
I calm my body and mind.
Breathing out,
I let go of worry.
Breathing in,
I calm my body and mind.
Breathing out,
I let go of resistance,
Wishing things were different.
Breathing in,
I calm my body and mind.
Breathing out,
I surrender to this moment.
Breathing in,
I calm my body and mind.
Breathing out,
I soften my heart.
Breathing in,
I calm my body and mind.
Breathing out,
I know I will be okay.
Breathing in,
I calm my body and mind.
Breathing out,
I am at peace with what is.
Breathing in,
I calm my body and mind.
Breathing out,
I open my mind to new possibilities.
Breathing in,
I calm my body and mind.
Breathing out,
I trust the universe will take care of me.
Breathing in,
I calm my body and mind.
Breathing out,
I smile.
When life feels stressful and not always easy,
It's a call for love,
A call for self-love.
As you slowly notice and feel your heart center move,
With each breath,
Offer yourself loving kindness and breathe into a sense of tranquility.
Embrace the healing power of meditation as it gently nourishes your nervous system and bringing you into a state of harmony and balance.
From my heart to yours,
Namaste.
