Hello and welcome to today's meditation.
Today we're focusing on a five minute meditation to relieve stress through breath and body release.
So gently come into your meditation space,
Whether you're seated or laid down,
Allow the body to relax,
Allow the mind to settle and gently allow the eyes to close down.
Take a slow breath in through the nose and gently exhale from the mouth.
Let it all go.
Allow the shoulders to draw down your spine,
The chest to open,
Allow the face to relax,
The brow,
The jaw.
Let it soften,
Let it drop.
Find yourself in this safe,
Comfortable and supported space.
Now we're going to invite gentle awareness of the body,
Starting with our feet.
Notice how they've fallen.
Notice where they're positioned,
How they feel.
Bring your awareness up through your legs.
Is there any tension?
Just notice at this stage how the body is feeling.
Bringing the awareness up again through the hips,
Up to the stomach,
Gently rising and falling with each breath.
The chest,
The shoulders,
The arms.
Feel the weight of your body.
Notice the fingers,
The hands,
Allowing them to rest gently where they are.
Bring the attention back up into the face,
The jaw,
The cheeks,
The space around the eyes.
Having just taken stock of how the body is feeling,
We'll work through this again,
But this time whatever you feel tension in the body,
We're going to let it melt away.
Bringing gentle intention to the body,
Connecting with the breath and with every exhale,
Allowing that tension to fade away.
So from the feet,
Working our way up to the crown,
Just taking a moment in each space,
Becoming aware of the feelings and any tension and bringing that intention of letting the stress slide off the body like water.
As you work through this,
Find a gentle rhythm with the breath,
That inhale with intention and the exhale of release.
No thoughts or feelings,
No effort in the intention,
Just letting the tension go.
Stay with this easy natural rhythm of your breath and allow everything within you to soften.
When you're ready,
Take one final deep breath in and let everything go out of the mouth.
Allow your breath to find its natural rhythm once again.
Gently bring movement back into the body and bring yourself around to the room.
Feel the lightness,
Feel the weight lifted,
Take this feeling into the rest of your day.
Thank you so much for taking this time for yourself.
I hope to see you here again soon.
Goodbye.
