Welcome to your 2 minute meditation,
Relaxing in the moment.
Close your eyes gently and start to focus your attention on your breath.
Taking 3 deep full breaths in through the nose and out through the mouth.
Start to fill the lungs in all directions,
Left and right,
Top and bottom,
Front and back.
With each breath in,
Creating and feeling all of that space.
And with each breath out,
Allowing your body to relax and let go.
Deep and full breaths in through the nose and out through the mouth.
Now return to a more natural breathing pattern,
And imagine with each breath in,
Your body expanding with air and filling with space.
And with each breath out,
Letting go of any tension,
Stress or pain from the body or the mind.
Carry on breathing in,
Filling with space,
Breathing out,
Letting go,
And allowing your body to become more and more relaxed.
Move your attention from your head,
To your shoulders,
To your chest,
To your back,
To your stomach,
To your hips,
Through your legs,
Through your arms,
Your feet and your hands.
Allowing each body part to relax.
Lastly,
Bring your attention to your mind,
And allow your mind to create space.
As you end your meditation,
Place your hands on your heart,
And say three times,
I fill my heart with warmth,
My mind with peace,
And my body with relaxation.
And before you open your eyes,
Make an intention to stay relaxed and open from now until the end of your day.
