Mindfulness Meditation For Focused Relaxation

Welcome to this guided meditation to help you relax the body, quiet the mind and appreciate the moment. We begin by observing the natural flow of the breath in the body. Next, we notice the body by focusing on the feeling of your feet on the floor and begin to invite relaxation in. By noticing the breath and sensations in the body, you're able to experience the present moment in a safe and helpful manner.

Transcript

Hi,

And welcome to this guided meditation for focused relaxation.

Come into a comfortable seated position,

Feet firmly on the ground,

With your hands at your sides or in your lap.

Take a nice deep inhale through the nose,

And on your exhale allow your eyes to drift closed and begin to bring your awareness inward.

Simply noticing your breath and allowing your breath to bring you into the present moment,

Experiencing the here and now.

As you breathe,

Inhale cool air and allow it to nurture your body.

And as you exhale the warm air,

See if you can let go of any tension or negative emotions.

Now feel your feet connecting you to the floor and the earth beneath you.

Next,

Noticing your posture and making any adjustments as necessary.

Perhaps noticing the points of contact between your body and the surface beneath you.

Relaxing your shoulders down away from your ears.

Perhaps imagining them melting like ice.

And as your shoulders drop,

Perhaps you feel your neck grow long.

Relax your forehead.

Relax your eyes.

Allow the jaw to relax.

Relaxing the muscles along your neck.

Allowing your body to be heavy.

Your limbs to be heavy.

If your mind begins to wander,

This is okay.

Simply notice your thoughts and allow them to float by like leaves floating on a mountain stream.

Noticing your breath and allowing it to bring you into the present moment where you're safe,

Relaxed,

And doing something positive and healthy for yourself.

Allowing the breath to relax your body and quiet your mind.

Simply enjoying this present moment and cultivating an inner peace.

And as we come to the end of this practice,

Perhaps bring some movement back into your body.

And when you're ready,

You can open your eyes and just notice how you feel before moving on with the rest of your day.

Thank you so much for joining me in this practice today.

I hope you have an amazing day.

Namaste.