Hello and welcome to this 10-minute meditation to help you unwind and let go of your day.
My name is Lauren Runyon and I will be guiding you through this practice.
Begin by finding yourself in a comfortable seated position.
Your feet can be flat on the floor,
Maybe your cross-legged.
Just ensure that your spine is straight and everything feels symmetrical.
Settling in to where you are,
Allowing yourself to start to slow down from your busy day.
Letting go of the hustle,
Letting go of the need to do,
And simply coming into this moment.
And when you find that you have gotten yourself completely comfortable,
I'd like to invite you to close your eyes if that feels good to you.
And notice how you feel.
Begin to do a gentle awareness study of how you feel,
Starting at the top of your head,
Scanning all the way down to the bottom of your feet,
Noticing if there's any place that you can simply let go a little more.
Before we begin this meditation,
I'd like to invite you to a little visualization where you begin to notice or imagine,
Feel,
Or sense that your day is this jacket that you are wearing.
I want you to imagine that you now are taking off your day like you take off a jacket.
Imagine yourself shrugging it off,
Removing anything that no longer serves you,
And then repeat after me.
I let go of my day,
And I allow myself to completely relax and nourish myself.
Now we're going to take a deep breath in through the nose,
And then exhale,
Sigh it out the mouth.
Two more times,
Big inhale through the nose,
Exhale,
Sigh it out the mouth.
One more time.
Softening completely on the exhale,
Sinking further into the support beneath you,
Feeling the shoulders drip down away from the ears,
Beginning to calm down the eyes.
Your teeth are slightly parted.
Your tongue comes away from the roof of your mouth,
Relaxing your chest,
Your body,
Your body,
Your body,
Your body,
Your teeth,
Your teeth are slightly parted.
Your tongue comes away from the roof of your mouth,
Relaxing your jaw,
Relaxing your collarbones,
Releasing anything in your heart center,
Relaxing the belly so that with each inhale,
The belly rises and each exhale,
The belly falls,
Relaxing your hips,
Relax your knees,
Relax the feet.
When you're ready,
Bring your awareness to your breath,
Beginning to focus on where you feel the breath entering and leaving the nose.
And if your mind begins to wander as you focus on the breath,
Maybe you take notice of how the breath feels,
Bringing all of your concentration there on all the aspects of your breath,
Not so that you're not having any thoughts,
But so that you are having only thoughts of the breath.
Is it warm?
Is it cold?
Do you feel it on your upper lip?
Just noticing without changing,
Each inhale rising like a wave,
And each exhale falling and letting go deeply relaxing.
So if your mind wanders without judgment,
Simply bring it back to the breath.
If you'd like,
You could begin to imagine the wave again,
Imagining that water cleanses with each inhale,
Bringing in renewed energy full of nourishing rejuvenation.
And with each exhale,
The water washes away,
Allowing yourself to let go,
Letting go of anything that no longer serves you.
Inhale.
Exhale,
Letting go of stress,
Anxiety,
Inhaling relaxation,
Exhaling tension.
So so so As we begin to close the meditation,
Before you let your awareness drift off to what you have to do next,
Tune in to how you feel.
Tune in to what you hear from your body,
How good it feels to have relaxed and to let go,
To have imagined the water cleansing and releasing anything that no longer serves you.
Take a moment to really amplify those feelings you have right now.
Just imagine a little dial where you can turn those feelings up to where they feel perfect,
Bringing in all your five senses so that you really lock in that feeling of surrendering and letting go and being able to unwind.
And maybe repeat after me,
I let go of my day,
I allow myself to completely relax.
And when you feel ready,
Begin to bring your awareness back into the room,
Sensing the seat below you,
Tuning into your fingers and toes,
Maybe moving them around.
And when it feels right for you,
Gently opening up your eyes.
Thank you for joining me for this practice.
I hope you have a wonderful,
Relaxing evening.
