20-Minute Simple Meditation

This meditation is for those who find it easier to relax and simply be, with a short guided introduction to relax the body. To get the most from this meditation, you should be sitting on a comfortable chair that your feet can sit flat on the floor, with your hands resting gently on your lap with your palms facing upwards. As thoughts arise, imagine them as a ticker tape across your closed eyelids, and let them pass through as easily as they arrived.

Transcript

I would like you to now find a comfortable place to sit down where your feet can rest gently on the floor with your arms and hands resting easily in your lap with your palms facing towards the ceiling.

And as you sit in this position I would like you to take a deep breath in through your nose and as you breathe out gently ask your body to relax with every breath in and as you breathe out let go of the stresses of the day.

And I'd like you to first focus on your feet.

I'd like you to give your feet a gentle wiggle.

Give them a tight squeeze and relax them.

Feel them melting into the floor becoming one.

Connecting you into the foundations of the home or building you're in down into planet earth.

And I'd like you to focus on your legs giving your calf muscles a gentle squeeze your thigh muscles a gentle squeeze and relaxing them.

And now I'd like you to focus on your spine.

I would like you to imagine a giant golden zipper at the base of your spine and upon taking a deep breath in allow that zip to be pulled from the base of your spine all the way up to the top allowing you to sit up tall giving your spine a good stretch and breathing out just allow your back to relax.

And now bringing your awareness to your arms.

Your arms your forearms your hands a gentle stretch out wiggling your fingers and allowing them to rest gently in your lap.

And now focusing on your shoulders as you take a breath in allow your shoulders to rise up towards your ears giving them a gentle stretch and as you breathe out allow them to lower a little lower than they were before.

And again taking a breath in lifting your shoulders up to your ears.

And breathing out allowing the shoulders to relax and rest a little lower than they were before.

And now I'd like you to take a deep breath in and as you breathe out allow your head to gently roll forward bringing your chin closer to your chest just gently allowing the weight of your head to stretch that muscle along the back of your neck.

And taking a deep breath coming back up bringing your head up to centre.

And now again taking a deep breath in and as you breathe out allowing your head to roll forward again bringing your chin close to your chest with only the weight of your head.

And allow your head to rest there and take two deep breaths with each breath feeling that muscle along the back of your neck extending and giving your neck a nice rest.

And now on a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right just a centimetre or two and allowing it to rest gently on your shoulders.

And now focusing only on what you can see behind your closed eyelids allow your eyes to gently relax.

Taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your head up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your head back up to centre giving it a gentle wiggle from left to right.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

And now again taking a deep breath in bringing your attention to anywhere in your body that still might be holding tension and as you breathe out ask it to relax.

Wherever my voice may find you I would like you to bring your mind slowly back.

Taking a deep breath in and out.

In and out.

And whenever you're ready open your eyes.