So now I would ask that you sit in a comfortable position with good back support perhaps in a comfortable chair or couch,
Perhaps lying down on a yoga mat or in your bed or on a bench.
And make sure you're sitting comfortably,
As comfortably as you can,
Uncrossing your legs and your arms.
And as you get comfortable,
I would ask that you close your eyes gently and begin to breathe ever so slowly,
As comfortably as you can.
Breathing in through your nose,
Slowly and gently,
And doing the same,
Breathing slowly and gently out your mouth if possible.
The idea here is just to find a rhythm that's comfortable for you in regards to your breathing.
And just continue practicing,
Breathing gently in through your nose and out through your mouth.
And as you continue breathing,
I want you to imagine the air that you're breathing traveling in through your nose,
Swirling around your head,
Your ears,
Your forehead,
Your face,
Your jaw,
Your neck and your shoulders.
And I want you to imagine the air that you're breathing releasing,
Tensions you may hold in those areas.
And continue breathing gently and slowly,
Continuing to imagine the air that you're breathing traveling in through your nose,
Slowly traveling down to your shoulders,
To your back,
To your arms,
To your elbows,
To your wrists,
To your fingers.
And I want you to imagine the air that you're breathing releasing any tension,
Any toxins that you hold in those areas.
And continue breathing ever so gently and slowly in through your nose and out through your mouth.
Continuing to imagine that air traveling in through your nose,
Traveling down to your chest,
To your belly,
To your waist,
To your thighs,
To your knees,
To your shins and your calves,
To your ankles and your feet and your toes.
And I want you to imagine that air that you're breathing slowly and gently releasing any tensions you may hold in those areas.
And continue breathing gently and slowly.
And if thoughts come to your mind,
Let them come and as they come,
Let them go.
If you can imagine a cloud in the sky,
Imagine putting those thoughts in those clouds,
Allow them to come and go.
They'll be there when we get back.
And continue breathing gently and slowly,
Imagining that air traveling in and around all through your body,
Releasing tension,
Purifying your body,
Allowing you a moment to be still and one with you.
Continue breathing gently and slowly.
And I want you to imagine a warm,
Sunny day,
Not too hot,
Not too cold,
Just right,
That perfect temperature that you like.
For some it might be in the 80s,
For some it might be in the 70s,
For others in the 50s or 60s.
Just imagine that warm,
Sunny day.
Perhaps you're in your backyard,
Perhaps you're in a park near a body of water,
Perhaps you're back in time in a place that you remember as a little kid.
Wherever you are,
Just imagine a place that feels warm,
Safe,
Comfortable,
Lovely and kind.
Imagine the air,
What does it smell like,
What does it feel like on your skin?
If you're near a border,
What does the water sound like?
Are there waves?
Are you near trees?
Do you hear the trees in the air?
And just continue imagining this place,
This warm,
Relaxing,
Safe space.
Or perhaps you're sitting or lying or walking.
Perhaps you're surrounded by people that you love,
People that you care about,
People that care for you.
Continue breathing gently and slowly in through your nose and out through your mouth,
Imagining yourself in this calm,
Safe,
Warm and protected place where you feel confident,
You feel good about yourself,
You feel motivated and gentle.
And in a little bit,
Not just yet,
In a little bit,
I'll ask you to gently open your eyes and return to the present moment.
But not just yet.
I want you to continue breathing gently and slowly and allowing yourself this moment.
Continue breathing gently and slowly,
Imagining what you can and no worries if you can't,
There's no judgment.
You do what you can do.
And now gently,
Ever so slowly,
I want you to begin to gradually open your eyes and return to this moment and notice if there has been a shift from before you started this meditation to now.
And give yourself kudos for practicing this meditation.
Take care.
