So let's get started on our relaxation meditation.
Find a comfortable position,
You may like to lie down or you can sit comfortably.
Make any adjustments to make sure you feel supported and comfortable and feel free to make any further adjustments during the meditation so that you remain comfortable.
Now close your eyes gently,
Bring your attention inward and set an intention to take this time to deeply relax.
Take a nice deep breath now and on the out breath let go of your tensions and worries.
Another nice deep breath and on the out breath letting go,
Letting go.
One more deep breath in and hold and on the out breath let go and bringing your attention to your breath now.
The sensations of your breath,
The feeling of your breath,
Perhaps in the rise and fall of your chest or perhaps the temperature of the air as it comes in through your nostrils.
Just notice,
Curious the sensations of the breath,
The natural rhythm and allowing your stomach to be soft and breathing in and breathing out,
Noticing your belly rising and falling,
A soft belly and moving your attention to the sounds in the room,
Noticing the sounds around you like a soundscape,
Sounds coming and going,
Nothing to do,
Simply notice and moving your attention to the far away sounds and the sounds close and quiet,
Perhaps even the sound of your own breathing,
Whatever sounds are here,
Allowing,
Accepting and moving now to the sensations of your body against the chair or the mattress,
The feelings of the clothing against your skin,
The air and moving now to the feeling in your feet,
Noticing any sensations here,
Perhaps a tingling,
Perhaps not much at all,
Whatever you noticed is perfectly okay,
Just notice and moving to your legs,
Notice any sensations you feel and if you're feeling any tension,
You might like to breathe in and see if you can soften that tension on the out-breath,
Breathing in and softening and moving to your hips,
Noticing what's here,
Allowing and if needed breathing in,
Softening,
Letting go and moving to your tummy,
Allowing your tummy to be soft,
Relaxed,
Feeling whatever's here and to your chest,
Noticing what's here,
Breathing in and softening and moving to your shoulders,
Breathing in and the out-breath,
Letting go of any tension,
Letting go,
Softening,
Soothing,
Relaxing,
Letting go and moving to your arms,
Your hands,
Feeling what's here and letting go of any tension,
Allowing your hands to be soft and moving to your back,
Softening,
Allowing,
Feeling and to your neck,
Noticing anything here,
Perhaps softening,
Relaxing,
Soothing and to your jaw,
Allowing your jaw to be soft and your tongue to be soft,
To be soft,
Allow your cheeks to gently relax,
Soften and your eyes to soften,
Your brow,
Soften and soothe and to your scalp,
Allow it to be soft,
Relaxed and hold now your whole body and your whole being,
In awareness and if there's anywhere that needs your gentle attention,
Bring it now,
Breathing in and softening,
Soothing,
Relaxing,
Just resting here,
Relaxing deeper,
Resting and relaxing deeper,
Deeper and deeper relaxed,
When you're ready,
Gently coming back,
Becoming aware of your body on the chair or the mattress,
Feeling your breath,
Noticing the sounds in the room,
Gently stretching,
Wiggling your fingers,
Your toes and when you're ready,
Open your eyes,
Sit now and notice how you feel and bring this feeling of relaxation into the rest of your day.
Thank you for meditating with me.
