This is a meditation to calm and relax the body and mind.
To bring peace in the body and mind for healing.
Find yourself in a comfortable space,
Either sitting down or laying down.
Come to feel the surface that you're laying on or the surface that you're sitting on.
Recognize the space against the skin as you sit or as you lay.
Recognize that the surface holds your body up.
You don't have to keep it tight or tense.
Let your body feel that you're steady and comfortable wherever you're laying or wherever you're sitting.
Close your eyes and gently become aware of the breath.
Breathing in,
Notice the breath as it comes through the nose into the lungs.
Breathing out,
Release the breath.
Out the nose.
Breathing in,
Become aware of the breath coming in through the nose,
Goes into the lungs,
Goes all the way down.
Breathing out,
Releasing the breath,
Releasing everything one does not need anymore.
Breathing in,
The breath comes in the nose.
Imagine the energy of the breath goes into the lungs,
Into the heart,
Into the stomach.
Bring your awareness to the organs of the body,
Relaxing the body with the thoughts,
Not cluttering the mind.
Focusing on the breath,
Just the breath,
Letting everything else go.
Just bring the mind,
Awareness of the breath coming into the nose,
Into the lungs.
The energy of this breath touches the heart,
Touches the stomach,
Goes into the intestines,
Into the rectum.
Everything's relaxed,
Bringing the breath,
Releasing the breath,
Bringing the breath in and releasing the breath out.
Breathing in,
I'm aware that I am breathing in.
Breathing out,
I am aware that I am breathing out.
In through the nose,
Out through the nose.
Bring your awareness of the breath coming in through the body,
Relaxes the arms,
Energy of the breath relaxes the hands.
The energy of the breath continues into the torso,
Down into the hips,
Down into the knees,
Down into the feet.
Bringing the awareness,
Relaxing the breath energy in these areas.
In through the nose,
Out through the nose,
In through the nose.
As life happens around us,
We're able to stay focused on what is right here,
Right now.
Even while things happen around us,
Life happens around us,
Ups and downs.
When we focus on the breath,
We're able to stay steady in the present moment,
Aware of our breathing,
Aware of the thoughts that are coming into our mind,
Aware of our agitation.
And each time we feel agitated,
Upset,
Or angry,
We recognize this feeling coming on.
And we remember to take a breath so we become aware and in control of how we behave,
How we think,
What we say.
We don't get pulled in the direction of what's happening around us.
Breathing in,
I am aware that I am breathing in.
Breathing out,
I am aware that I am breathing out.
In,
Out.
Breathing in,
I am aware that I am breathing in.
Breathing out,
I smile.
Feeling the smile around my lips,
Aware that my smile nurtures me and relaxes all the muscles of my face.
Bringing peace and calm to my body and mind.
Breathing in,
I focus my awareness on my breath coming into my nose,
Into my body,
Nourishing all parts of my body.
Breathing in,
I bring my breath awareness into my neck,
Relaxing all the muscles of my neck,
Awareness of my shoulders.
And I shrug my shoulders up to my ears and with a deep breath out,
I relax them down.
I feel my shoulders relax down,
The muscles of my back relax down,
My lower back muscles relax down.
Breathing in,
I calm myself.
Breathing out,
I relax the muscles of my arms,
I relax the muscles of my hands,
I relax the muscles of my shoulders,
My neck.
Breathing in,
I bring my awareness to the muscles of my thighs,
The muscles of my knees and my legs,
Muscles of my feet.
I relax all the muscles of my lower body and I offer gratitude that I have legs on which to walk.
I have feet that touch the ground and hold me up steady each and every day.
I offer gratitude and love to my legs,
My feet,
To my hips,
Keep me steady and offer me the ability to move around.
Breathing in,
I become aware of the muscles of my shoulders,
My arms,
My hands and I offer gratitude that I have arms and hands to hold things,
To touch things,
To drink a cup of tea,
To hold a flower.
And I offer gratitude for having arms and hands that are functional.
Breathing out,
I smile at my hands.
Breathing in,
I bring awareness to my eyes.
I am so grateful to have eyes.
I can see the beauty around me,
The beauty of a loved one.
I can see that I may walk.
Breathing in,
I bring awareness to my nose and my mouth and my ears.
I relax and I offer gratitude that I can hear,
I can smell and I can taste.
Breathing in,
I bring awareness to my lungs,
That I can breathe fresh air that keeps me healthy.
Breathing in,
I bring awareness to my stomach and my intestines that I can take in food to nourish my body and my mind.
I am so lucky that I have a functioning stomach and intestines.
I smile at my stomach and intestines in gratitude.
Breathing in,
I bring my breath awareness from the top of my head to the bottom of my feet.
Bringing energy of calm and tranquility to my entire body.
Relaxing all the muscles in my face,
In my neck,
In my shoulders,
In my arms,
In my torso,
In my thighs,
In my legs.
Bringing calm and ease to my entire body that it may relax and come to stillness.
Breathing in,
I am grateful for another day of awareness,
Another day to heal,
Another day to offer a smile to someone,
Another day to breathe fresh air.
Breathing in,
I am aware that I am breathing in,
In this very moment.
Breathing out,
I am aware that with each awareness of a breath,
I create more space in my mind,
More spaciousness to offer to all around me.
More joy to offer all around.
Breathing in,
I calm myself.
Breathing out,
I am happy to be alive.
Breathing in,
I am happy to be alive.
