Start by getting comfortable,
Finding a position seated or lying down where you can relax.
Place your arms at your sides and keep your legs uncrossed.
As you begin this meditation,
Please close your eyes.
Take a deep breath in,
Filling your lungs,
And now breathe out,
Emptying your lungs completely.
Breathe in again through your nose,
And now blow the air out through your mouth.
Breathe in and out.
In and out.
Keep breathing slowly like this,
Fully emptying your lungs with each breath.
Your deep breathing calms and relaxes you.
It allows your body to relax,
To get just the right amount of oxygen,
And to feel calm.
There is nothing you need to be doing right now and nowhere you need to be except here,
Relaxing,
Enjoying this time for yourself,
Enjoying this meditation.
You deserve this time and need this time to function at your best.
This time of relaxation will allow you to be as calm and healthy as possible.
This meditation is productive,
Healthy time.
You are looking after your body by doing this.
As you continue to breathe slowly and comfortably,
Turn your attention to your body and notice how you are feeling physically without trying to change anything.
Simply become aware of the sensations in your body.
All you need to do right now in this meditation is observe.
However you are feeling right now is okay.
None of your physical sensations are cause for concern,
Though some of them may be unpleasant because they are signs of built-up stress.
Just notice how you are feeling,
Notice any signs of stress or tension you may have without trying to change them,
Without trying to do anything.
Scan your body,
Beginning at the top of your head and moving downward.
Turn your attention to your head as a whole and observe the sensations.
Moving your attention downward to the level of your eyes,
Nose,
Chin,
Down your shoulders,
Noticing each area and observing how your body feels.
Keep scanning,
Gradually moving down your body.
How does your upper body feel?
Take note of any tension.
Reaching the level of your hips,
Keep observing and moving your attention down.
How does this part of your body feel?
Notice any tension without trying to change anything.
Reaching the level of your knees,
How does this feel?
Keep scanning all the way down to your feet.
Take a moment now to scan your whole body,
Noticing how your body feels as a whole.
Where is your body?
Where do you feel the feelings most intensely?
Where are the sensations strongest?
Where is your body the most tense?
Focus intently on this one area of tension and imagine the muscles here letting go of their hold and becoming loose and becoming relaxed,
Letting the tension go.
Releasing the tension bit by bit until this area relaxes.
Feel the tension softening.
Feel the muscles as they loosen and lengthen,
Warming and relaxing as if they are melting into relaxation.
Now notice where your body is the most relaxed.
How does that relaxation feel?
Imagine that this relaxation is warm and tingly and moving and growing and spreading to the other parts of your body.
Feel your body becoming more relaxed as the area of relaxation grows as you continue this practice.
Imagine that the air you are breathing is pure relaxation.
Imagine that the oxygen you breathe in is relaxation and the carbon dioxide you breathe out is tension.
The air exchange is an efficient relaxation system.
For the relaxation,
Feel this relaxation.
Feel the relaxation as you take it in through your nose and relax your body,
Adding to the area of relaxation already there,
And expel your body's tension,
Breathing it out through the mouth.
Continue to exchange tension and relaxation.
Feel the relaxed area getting bigger as you breathe more and more relaxation into your body.
Breathe out tension and feel the tension getting smaller.
Breathe in relaxation,
Breathe out tension.
Each breath in adds to the relaxation,
A full breath more of relaxation is added to your body.
Each out breath removes any tension.
Keep breathing in relaxation,
Breathing out tension.
More and more relaxed with each breath.
Even the areas of tension are very small.
Your breathing can eliminate them entirely.
Imagine breathing out any last bits of tension.
You are feeling so calm,
So relaxed,
Breathing in relaxation,
Breathing out relaxation.
Breathe in,
Relax,
Breathe out,
Relax.
Breathing more and more deeply with each breath.
And when you're ready,
Gently open your eyes.
