Welcome.
This short meditation is for reducing stress,
For relaxing our minds and bodies.
Let's start by relaxing our bodies.
Let's find a posture that feels both relaxed and alert.
Perhaps you will be sitting upright on a cushion or a pillow,
Or choose to lie down.
Close your eyes or lower your gaze and rest your hands in your lap or by your sides.
Let's begin by scanning our bodies.
Scan your body,
Bringing your awareness to the sensations throughout your body.
Feel the sensations,
Simply noticing them while allowing your body to completely and fully relax.
Allow stress to flow out of you with each exhale.
Soften and release any physical tensions with each exhale.
Let any tension that you're holding in your brow go,
In your eyes,
Let it go.
Let any tensions you're holding in your jaw go.
Now let the tension in your neck and shoulders go.
With each breath,
Allow your entire body to soften,
To fully relax.
Now that you are feeling relaxed,
Bring your awareness to a place that is peaceful,
That is calm.
This may be a place you've been before or perhaps a place that you've only imagined.
Wherever this peaceful place is,
Imagine it as completely as you can,
All around you.
Now imagine that you're in this peaceful place.
Look around,
All around you.
What do you see that is most relaxing to you,
Most peaceful about this place?
What do you hear around you?
Are you hearing sounds of nature or perhaps the voices and laughter of people around you?
Or music playing in the background?
Now what do you smell in the air?
Is the scent natural like the saltiness of the ocean air or perhaps it's a yummy cuisine being prepared nearby?
Now reach out and touch something that is attractive to you.
How does it feel?
Feel the ground beneath you,
Sturdy.
Fear the air blowing around you.
How does the ground feel?
How does the air feel as it touches your skin?
Continue to engage in one or more of your senses as you enjoy your peaceful visit.
You can stay in this moment to fully enjoy this moment of relaxation as long as you'd like.
Remember,
This is your peaceful place.
You can come back to it whenever you want or whenever you need it as you deserve peace and relaxation.
And when you're ready,
Slowly allow the peaceful place to fade away back into your mind.
Slowly come back to this moment,
This time and place.
Gently open your eyes and continue to sit or lay as you are,
Noticing how relaxed you feel in this moment.
Carry this calm with you throughout the day.
Thank you.
