Welcome to this guided meditation designed to help you reduce stress and cultivate a deep sense of relaxation.
This practice can be done at any time of the day whenever you feel you need to unwind and find some peace.
So find a quiet comfortable place where you won't be disturbed.
You can sit or lie down in any relaxed position.
Begin by closing your eyes and taking a few deep relaxing breaths.
Just allow your body to relax and your mind to become calm.
We're going to begin with a breathing exercise called 4-4-6.
We're going to take a deep inhale through your nose for a count of 4,
Hold for a count of 4,
And then exhale through your mouth for a count of 6.
We're going to repeat this breathing pattern a few times.
With each exhale,
Feel any tension or stress melting away,
Allowing your body to become more relaxed.
So start by breathing in for 1,
2,
3,
4,
Hold at the top for 1,
2,
3,
4,
And exhale out for 1,
2,
3,
4,
5,
6.
Again,
Inhale 1,
2,
3,
4,
Hold 1,
2,
3,
4,
Exhale 1,
2,
3,
4,
5,
6.
One last time,
Breathing in for 1,
2,
3,
4,
Hold at the top for 1,
2,
3,
4,
Exhale for 1,
2,
3,
4,
5,
6.
You can continue with this breathing throughout the meditation,
Or you can continue with whatever breathing feels the most comfortable for you.
Now imagine a peaceful place where you feel completely at ease.
It could be a serene beach,
A quiet forest,
Or a cozy room.
Visualize every detail of this place,
The sights,
Sounds,
Smells.
Picture yourself in this peaceful environment,
Feeling a gentle breeze or the warmth of the sun on your skin.
And as you continue to breathe deeply,
Allow the tranquility of this place to wash over you,
Calming your mind and soothing your body.
In this serene environment of your choosing,
Visualize a relaxed and peaceful version of yourself.
See yourself smiling,
Your body free of tension,
And your mind at ease.
Visualize how this relaxed version of yourself moves and breathes with calm confidence.
Now as I count down from 5 to 1,
You're going to step into this relaxed version of yourself.
Imagine merging with this peaceful image,
Becoming one with it,
And when I reach 1,
You will fully embody this relaxed and stress-free version of yourself.
5.
Feeling the relaxation beginning to deepen 4.
Becoming more and more at ease 3.
Allowing all stress and tension to fade away 2.
Feeling a wave of calm washing over you 1.
Stepping fully into this relaxed version of yourself Feel this relaxation permeate every part of your being.
Notice how calm and centered you feel.
Embrace this state of relaxation and allow it to become your new normal.
Know that you can return to this peaceful version of yourself any time you need to.
Take a moment now to savor this deep sense of relaxation.
Let it fill you with a profound sense of peace and well-being.
When you are ready,
Gently bring your awareness back to your breath.
Notice the rise and fall of your chest,
The steady rhythm of your breathing.
Slowly begin to wiggle your fingers and toes,
Bringing small movements back into your body.
Carry this feeling of relaxation with you as you go about your day.
Thank yourself for taking this time to nurture your relaxation and well-being and remember that you can return to this state of calm and peace any time you need it.
