This meditation is aimed at relaxing the body.
It is a great meditation if you suffer from headaches or struggle to sleep at night.
It will help you relax so you can prepare for sleep or ease the tension from a headache.
Get yourself into a comfortable position whether it is sitting in a chair on the floor,
Cross-legged,
Lying down,
Whatever feels right for you.
Start by breathing through the nose.
Feel where the breath touches the nostril and breathing out.
And breathe in again through the nose and feel where the breath touches the nostril and breathe out through the nose or mouth.
Now take a deep breath,
Fill your body with air,
Your lungs,
Your stomach and breathe out.
And breathe in again,
Filling your body,
Hold the breath and breathe out.
Now do that two more times.
Breathing in,
Holding the breath and breathing out.
Breathing in,
Holding the breath and breathing out.
Now focus on your toes.
Feel all of your toes relax.
We're going to move up the body,
Feeling the top of the foot as it relaxes.
The bottom of the foot,
The arch and the heel.
Feel it relax and all the tension ease away from your foot.
Now your ankle and your shin.
Feel it relax as you breathe in and breathe out.
Feel the back of the calf breathing in,
Breathing out.
Now feel your knee and your thigh,
The front of the thigh and the back of the thigh relax.
Breathing in and breathing out.
Feel your bum relax and your stomach,
Your lower back,
All the way up your spine,
Your shoulders,
Your shoulder blades.
Feel your body relax as you breathe in and breathe out.
Now the front of your body,
Your chest,
All your organs,
Your shoulders relax.
Breathing in,
Breathing out.
The top of the arms,
Elbow and your forearms.
Breathing in,
Breathing out.
Relaxing deeper and deeper.
All the tension and stress easing away with each breath out.
Now your hands and your fingers,
Breathing in,
Breathing out.
Feel the back of your neck relax.
Top of your head,
You might feel a slight tingle.
This is okay.
Back of your head,
Forehead,
Your nose.
Breathing in,
Breathing out.
Your cheeks,
Your eyes,
Your eye sockets,
Mouth,
Jaw,
Teeth,
Chin.
All relaxed as you breathe in,
Breathe out.
The front of your neck and your shoulders relaxing again.
Breathing in,
Breathing out.
All the tension and stress easing away,
Flowing out of your body through your hands and feet.
Sit for a moment in this peace and calm.
Breathe in,
Breathe out.
When you're ready,
Open your eyes.
Come back to the room.
Bring that peace,
Tension.
It's all gone.
Bring that relaxation with you,
That feeling of lightness and breathe.
