Welcome to this meditation to help soothe the nervous system and release stress and anxiety.
Please take a few moments now to allow yourself to get into a comfortable position.
Allow the body to let go and nestle yourself down into whatever you are sitting or lying upon.
Would you be willing to allow the eyes to soften,
Turning your gaze inward or perhaps letting the eyes close?
Could you allow your body to soften and settle a little more deeply into the surface below?
Would you be willing to follow me on this journey of self-support,
Love and release?
Allow your mind to have a few moments to acknowledge any unfinished thoughts that might be still present from your day's activities.
Recognizing these thoughts and allowing them to circulate without judgment.
Now one by one,
Could you allow these thoughts to float up and away,
Sensing that they are moving out of your immediate presence,
Almost as if they were clouds just drifting above you,
Out of your vision.
Could you sense deep inside your body and become aware of the body,
Its resonance and perhaps even tune into your own heartbeat?
Perhaps you could notice the movement that the breath is creating in the body.
Begin to notice how the body expands on the inhale.
Setting your intention on a complete exhale and notice any stillness in between the exhale and the inhale.
Breathing deeply in through the nose,
Becoming aware of a rising quality,
Perhaps a filling sensation in the lungs,
The chest and the belly.
Releasing on the exhales and imagining all of the air completely exiting the body as it contracts and sinks just a little more deeply into the surface below.
Could you begin to tap into your senses now?
Becoming hyper aware of all that is surrounding you in the present moment.
Softly releasing any attachment or expectation regarding sounds,
Sensations,
Thoughts or feelings in the body.
Begin to notice the presence of gravity,
Allowing gravity to comfort and hold your entire body.
Know that in this moment you are safely held to the earth.
Could you develop a profound sense of gravity?
Could you become aware that the earth is reaching up with its energy?
Perhaps you could imagine that your body is melting and becoming one with the earth.
Allowing a sense of gratitude knowing that you are protected,
That you are held,
That you are energized by the earth and its resonance.
Allowing the subtle vibration of the earth to flow throughout your whole being.
Now checking in back with your breath,
Noticing how easily the body is taking care of the breath all on its own.
Beginning to release any tension you might feel across your scalp.
Perhaps imagining the soft touch of a gentle massage.
Releasing any tightness across the forehead,
The face,
The neck,
The shoulders and the back.
Release any tightness you may feel in the forehead or around the eyes.
Softening the corners of the eyes,
Allowing the jaw to release.
Perhaps the teeth are slightly parted,
The tongue may rest gently inside the mouth.
Perhaps you could imagine the entire head is being held gently on a cloud pillow.
Letting the tension drip down the neck,
The shoulders and into the earth below.
Back of the body is melting into the warmth of the earth.
The spine is connecting with the energy,
The hips are loosening,
The legs are relaxing deeply.
Becoming aware again how the entire body is being held by gravity.
Could you develop a sense of being secure,
Comfortable or at ease?
Bringing to mind a sensation you may have felt in the past.
Bringing to mind a feeling of happiness,
Release,
Relaxation or ease.
Tapping into a memory or a felt sense of being in a place of complete comfort.
You may bring to mind a place,
A feeling or a situation that could bring you peace or joy.
Just allow your whole body and mind to sense being in this place.
Begin noticing the breath once more.
Bringing awareness to how the inhales lift and expand the ribcage.
And noticing the exhales might be descending,
Dropping and allowing stress to release from the whole body.
Continue following the breath,
Perhaps sensing as it inhales into the body that it is reaching all the way throughout the body.
Into the head,
Neck and chest.
Down the arms,
Into the hands,
Throughout the torso,
Traveling down the legs and into the feet and toes.
Inhaling a cleansing breath and allowing the exhale to cleanse anything that does not serve you in this moment.
Imagining these inhales and exhales naturally moving in and out of your body.
Allowing yourself to drift.
Perhaps you may decide to drift into sleep or you may want to roll over gently.
It is your choice and you are able to be kind and gentle to yourself for the remainder of your time here.
If you choose to sleep,
The music and sounds will gently play on for a while longer while you relax and deepen your slumber.
If you choose to rest briefly and continue with your day,
You might allow yourself some transitional time from this dreamlike state to gently awaken and take in your surroundings before gently bringing your body back into the day.
Allow yourself to take one last cleansing breath,
Deeply inhaling,
Completely exhaling,
Perhaps wrapping your arms around yourself,
Knowing that you are worthy and valued.
You are important to this world.
Tell yourself thank you and thank you for practicing with me.
Namaste.
