Hello and welcome to another edition of Meditate with Mars.
I'm your man Mars and I'll be leading you through this guided meditation which is going to allow you to just relax,
Be at ease,
Be at peace for the day.
We're going to start with you getting a little comfortable wherever you are.
I want you to just find a comfy spot whether you're sitting down,
Lying down,
However you'd like to be.
And I invite you to close your eyes and just let yourself settle in.
Take a nice deep breath in through your nose and let it out slowly through your mouth.
Deep breath in,
Deep breath out.
Feel yourself starting to relax.
Let your breath fall into its own easy rhythm.
Deep breath in,
Deep breath out.
And just allow yourself to continue as you move and breathe.
And we'll start at the top of our head and work our way down.
And just notice how the top of your head feels and then let it relax.
Move down to your forehead,
Your eyes,
Your cheeks,
And your jaw.
And your jaw.
Begin to let your face soften.
Now I want you to bring attention to your neck and your shoulders.
With each breath out,
Let any tension just melt away.
Feel your shoulders drop and begin to relax.
Let that feeling flow down your arms to your elbows,
Your wrists,
And your hands.
Let your arms get heavy and just fall to your side as you relax.
Now begin to shift your focus to your stomach and your chest.
Notice how your breath gently moves throughout these areas.
Let your belly soften and relax.
Letting go of any tightness.
Now bring your awareness to your hips and lower back.
Let go of any tension that you hold here.
And feel the relaxation travel down your legs to your thighs,
Your knees,
Your calves,
And your ankles.
Finally,
Focusing on your feet.
Letting them sink into the surface under you as you feel your whole body just begin to relax.
As you feel your whole body just begin to relax.
Now take this time to focus on your breath.
Because now that you're relaxed,
I want you to just pay attention to your breath.
Notice the air coming in.
Feel the coolness as it enters your nose and the warmness as it leaves your mouth.
No need to change anything.
No need to speed up or slow down.
Just let your breath flow naturally.
And it's okay if your mind begins to wander a little.
Just gently bring your focus back to your breath.
Feel the rise and fall of your chest.
And let each breath bring you more into the present moment.
Deep breath in.
Deep breath out.
Now imagine as you breathe,
You go into what I like to call your happy place.
Or your place of peace.
And what you want you,
What I want you to do is just picture a place where you feel totally at peace.
Where you feel totally at peace.
It could be the beach,
A forest,
Or even a cozy room in your house.
Wherever it is,
Imagine yourself there.
And look around and what do you see?
What do you hear?
How do you feel?
Do you feel the warmth of the sun?
Or a cool breeze on your skin?
Really soak in the calmness of this place.
And just know that you can come back here whenever you need a little peace and quiet.
This is your happy place.
This is your place of peace.
This is your place of peace and calm.
And as you slowly begin to come back to the present,
I invite you to take a deep breath in.
And let it out slowly.
And as you're breathing,
Feeling your chest rise and fall with each breath,
I invite you to say to yourself,
I am calm.
I am centered.
I am at peace.
I am calm.
I am centered.
I am at peace.
And I want you to let those words sink in.
Carrying a sense of calm with you as you go about your day.
I am calm.
I am centered.
I am at peace.
And when you're ready,
I invite you to start to wiggle your toes and wiggle your fingers.
Bringing some movement back into your body.
Take another deep breath.
And as you exhale,
Slowly open your eyes.
Take a moment to notice how you feel.
Remember this calm feeling.
And carry it with you throughout the rest of your day.
Again,
My name is Mars.
And I want to thank you for taking the time to listen to my meditation.
Thank you for taking the time to meditate.
And I want to thank you for listening to my meditation.
And do something for yourself.
I ask that you go forth in love and peace and understanding.
Knowing that you are loved and you are loved.
Again,
I thank you for taking the time to listen.
And love on yourself.
And as we bring this meditation to a close,
Go forth in calmness,
Peace,
And joy.
Namaste.
Ashe.
