So,
Welcome to this guided meditation.
It will be roughly 5 to 6 minutes to break the chain of endless thoughts,
Worries,
And stresses.
If repeated daily,
A meditation like this can help to relax the mind and relax the body,
Especially when you are stressed and especially when you are tense.
So let's begin by settling into a comfortable position,
Gently closing your eyes,
And we will begin by taking 3 deep breaths.
Inhale and a slow exhale.
Taking a deep inhale through the nose and a slow exhale through the nose or the mouth.
One more breath in and a slow breath out.
Now returning your breath to its natural rhythm,
Trying not to change your breathing in any way.
We will start by noticing the sensations in your body,
Starting from your feet,
Noticing how your feet are on the ground,
Noticing if there is any tingling,
Numbness,
Tightness,
Any temperature changes between your right foot and your left foot.
If there is nothing that you feel,
That is also okay.
And with each breath out,
Just letting your feet and your whole legs get heavy.
Letting the tension melt,
Letting any stiffness or tightness relax over your legs and your feet.
And now bringing your attention and your focus up to your low back,
Your mid back.
Noticing whatever is here,
If there is any discomfort,
Perhaps you don't feel anything at all.
But with each breath,
Just letting your back relax.
And now moving your focus to the front of your body,
Your stomach,
Your chest,
Your front shoulders.
And just noticing how your chest expands when you breathe in and how it contracts when you breathe out.
Just spend two breaths here and out.
And now bringing your focus up to your neck and the top of your shoulders,
Noticing if there is any tightness here,
Any tension that you're holding.
And with each breath out,
Just letting the tension roll off your shoulders.
Letting your shoulders and also your arms get heavy with each breath.
And now bringing your attention and your focus up to your head,
Your forehead,
Your eyebrows,
Your cheeks,
Your jaw,
And your whole face.
With each breath out,
Just letting the tension that you're carrying melt and relax.
And as this practice comes to an end,
Bringing your focus to your breathing just for a few moments and reminding yourself that you've just used the last five to six minutes to take care of your body and take care of your mind.
And now you can gently open your eyes,
Just noticing how your body feels now,
Perhaps lighter.
