Welcome,
I'm Lisa Marie.
I will be guiding you through this relaxation meditation today.
Find a comfortable position lying down and turn off any possible distractions.
I invite you to close your eyes and start to take some slow breaths in and out through your nose.
How slow can you breathe in this moment?
Have you noticed that when you breathe slowly you feel more relaxed and when you feel more relaxed you breathe slower.
Start to feel every part of your physical body sinking deep down into the ground beneath you.
Let your shoulders melt away from your ears.
Relax your muscles in your face.
I invite you to place your hands onto your lower abdomen just below your navel.
One hand on top of the other rested here.
And as you breathe in through your nostrils begin to let your abdomen rise up towards the sky.
Expanding upwards with every inhalation you take.
As you exhale through your nostrils you'll feel your abdomen lowering down.
I would like you to focus on this rise and fall of your tummy as you continue to breathe deep and slow.
With every exhalation I invite you to feel a greater sense of relaxation and calmness in your mind and your body.
Now as you breathe in please count to a number in your mind's eye and count to the same number as you breathe out.
I would like you to see how slow you can breathe today.
Inhaling and exhaling through your nostrils.
The belly rising and falling with every breath you are taking.
The hands rested on your abdomen.
Now start to bring the breath into your lungs and chest also.
Feel your abdomen expand like a big balloon.
And now let your breath move upwards and also expand your chest.
How big can you make this expansion?
How slow can you breathe?
Can you count to a higher number now as you inhale and exhale?
Notice how you are starting to feel very peaceful and relaxed now.
Be aware of any distractions.
Just let them pass.
Don't enter into conversation with them.
Just gently let them float away like the clouds in the sky and then return back to counting your breath as you breathe in and out.
I invite you to feel your feet getting heavy and sinking into the ground beneath you.
Now move up towards your legs and feel the heaviness in them.
I invite you to now move from the lower legs to the upper legs,
Passing across the knees.
And feel this entire area sinking deeper down into the ground beneath you.
Now let's move into your hip space,
Your lower back and abdomen.
Feel the density and weight and I want you to completely surrender into the floor.
How much can you relax into the ground?
Take a moment to breathe slowly into your abdomen.
Feel it rise and expand fully.
As you exhale,
Feel this area fully relax into the floor.
Let's now glide upwards towards your middle and upper back and also your chest.
How much can you sink into the ground?
Take a moment to breathe deeply into this area and as you exhale,
Notice how much you can sink down and relax.
Now moving up towards your shoulders and down both arms and into your hands.
Feel them becoming heavier and sinking down into the ground beneath you.
Now your neck and your head.
Feel them sinking deep into the ground.
I invite you to breathe deeper now.
Can you elongate your breath anymore?
Perhaps you can count slower.
Feeling your entire body sinking into the ground beneath you.
Feeling extremely heavy as you breathe slowly.
I invite you to now repeat the word relax in your mind's eye as you breathe in and as you breathe out.
Take a moment to connect with this word and the feeling it gives you.
I invite you to start to be aware of your surroundings.
Perhaps move your fingers and your hands.
Maybe move your toes and your feet.
Place your hands over your eyes and start to blink your eyes.
Now open your eyes slowly and remove your hands to the side.
And remember you can come back here whenever you need to.
And don't forget,
You are wonderful.
Thank you so much.
