So we're going to begin our meditation by closing your eyes and begin to take nine deep relaxation breaths with long exhalations.
For the first three breaths,
Breathe in and imagine that your breath is traveling to any area of tension in your body.
Breathing in,
Finding tension in the body.
Breathing out,
Releasing that space of tension.
Breathing in again,
Scanning your body and going to the place of tension.
Breathing out,
Exhale as long as possible,
Letting all of that tension go.
The final breath here,
Breathing in and scanning your body.
Breathing out,
Releasing tension,
Feeling your body completely relaxing.
And for this next set of three breaths,
We're going to release emotional tension in the body.
So breathe in and tune in and see if there's a space within your body that's holding an emotion.
Maybe anger,
Worry,
Or sadness.
Breathing out,
Setting the intention to release that emotion on the exhale.
Breathing in,
Scanning your body for any sense of a feeling,
Emotion.
Breathing out,
Exhaling as long as possible,
Just releasing,
Releasing,
Releasing.
And one more deep breath,
Sensing an emotion stored in your body.
Breathing out and releasing that emotion.
Now the final three breaths are to release mental tension.
So breathing in,
Sense if there's a place that you may be holding thoughts of nervousness,
Thoughts of grievances,
Thoughts of a story of something that's bothered you in the past.
And breathing out,
Continuing with that long exhale to release that thought,
Imagining that it's riding out on your waves of breath as you exhale.
Breathing in,
Tuning into a tension thought.
Breathing out,
Releasing a troublesome memory,
Letting it go completely.
One last breath here,
Breathing in,
Releasing mental tension.
Breathing out,
Feeling that tension,
Releasing on the long exhale.
And now in this space,
Just simply observe.
Become an interested observer and let your mind go.
Whatever happens,
Whatever thoughts,
If an emotion occurs,
Any physical discomfort,
Anything at all,
Perhaps you might become aware of sounds around you or even if your mind is totally blank,
All of it is okay.
Anything that happens or doesn't happen is simply part of the experience of allowing to simply rest.
And we're going to rest here for three minutes.
