Welcome to this relaxing meditation practice.
You can listen here anytime you'd like some help in going to sleep,
Or at times that you're feeling anxious,
Overwhelmed,
Or scared.
It is a good habit to get into,
Taking the time to relax your body and your mind each day.
As you listen closely,
Please sit or lie down in a comfortable position.
You can use blankets or pillows for yourself so that you feel warm and supported.
Take off anything tight,
Remove your glasses or jewelry,
And let yourself begin to unwind and relax.
Rest your body and your clothes and your hair until you are completely still and steady.
Take in a few longer,
Deeper breaths.
Can you feel your breath flowing in and out of your body?
Focus on the sound your breath makes and the sensation it creates inside of you.
Keep listening for and feeling for your breath flowing in and out of your body.
Let each breath be effortless and easy.
In your mind now,
Repeat after me.
I am here and here is good.
I am here.
I like it here.
I am here.
I am strong.
I am here.
All is well.
Imagine now a tiny blue butterfly.
She's flying all around you from left to right,
Up and down.
Imagine that she gently lands on your right shoulder and then she quickly flies to your right palm.
The blue butterfly flies to your left shoulder and then quickly flies to your left palm.
She now softly lands on your left kneecap and then your right kneecap.
The blue butterfly flies to your left big toe,
Your right big toe,
And then all the way to your nose.
She rests on the tip of your nose and catches her breath.
She goes now to land gently on your right ear and then your left ear.
Now she flies to your forehead,
Where she sits for a moment and then flutters off into the sky.
Breathe in a few longer,
Deeper breaths again now.
And let's begin counting our breaths here,
Backwards,
From five to one.
Inhale and exhale for five.
Inhale and exhale for four.
Inhale and exhale for three.
Inhale and exhale for two.
Inhale and exhale for one.
Imagine that you suddenly feel very cold now,
Like a wave of cold air brushes over your skin.
You feel cold in all parts of your body.
And now imagine that you suddenly feel very warm now,
Like a wave of warm air brushes over your skin.
You feel warm in all parts of your body.
And go back to feeling cold again,
Cold over your whole body.
And now warm,
Feeling warmth,
Warm over your whole body.
Take a moment now to visualize yourself standing outside in nature.
See trees and flowers and sunshine all around you.
Imagine yourself looking healthy,
Happy and completely enjoying your time outside in nature.
What does it smell like here?
What is the temperature on your skin?
What colors do you see?
See yourself smiling and happy,
Feeling alive and at peace in nature.
In your mind now,
Repeat after me.
I am here and here is good.
I am here.
I like it here.
I am here.
I am strong.
I am here.
All is well.
Breathe a longer,
Deeper breath and relax everything now.
Notice yourself feeling still,
At ease and calm from the top of your head to the tips of your toes.
You are comfortable and quiet.
And begin to gently wiggle your fingers now,
And then your toes.
And then move your jaw from side to side.
And start to stretch out your body,
Getting long and breathing full.
When you feel ready and awake,
Flutter open your eyes and sit quietly.
This practice is now complete.
Thank you for being you.
