We'll begin meditation with the breath.
Inhaling,
Feeling your belly rise.
And exhaling,
Letting it fall.
Inhaling deeply.
Inhaling completely.
Inhaling for 3,
2,
1.
And exhaling for 3,
2,
1.
Lowering your breath down,
Slowing your nervous system down.
Allowing a wave of calm to just wash over your body.
Letting your body sink a little deeper into the surface.
Settling into this space.
Sinking your awareness into this moment.
Having a sense of gratitude filling your heart.
Just allowing your body to really sink down.
Each breath bringing you a deeper sense of calm.
Saving peace and exhaling tension.
And we'll just scan over the body,
Beginning at the top of your head.
Starting to release any tension in your scalp.
Letting any pain or tension just melt away.
Now coming into your face.
Letting the muscles in your forehead feel soft.
Sinking the awareness into your third eye,
Between your eyebrows.
Letting all the little muscles around your eyes feel soft.
Sinking down into your cheeks.
Releasing any tension in your jaw.
Your tongue feeling soft in your mouth.
Maybe a little smile forming on your lips as you just enjoy this moment to peace.
Sinking over to your ears,
Down into your neck.
The front,
The sides,
The back of your neck.
And your shoulder blades sink a little deeper down your back.
So you let your upper traps feel soft and easy.
Now just let your chest feel open.
Sinking the awareness into your heart space.
Feeling a sense of love for yourself and others.
Feeling this love to just sink into your chest.
Noticing if you feel a softness in your face,
Your shoulders as you sink your awareness into your heart.
Now moving the awareness down your arms,
Your shoulders,
Your elbows,
Wrists and hands feeling soft.
And then exhaling any tension out of your back.
Letting the muscles along your spine feel soft and easy.
Just like a wave of peace traveling from your neck all the way down to your sacrum.
Circling around to your belly.
Noticing any tension deep in your belly.
Now coming down into your hips,
Letting your hips sink a little deeper into the surface.
Any muscle tension just melting out of your hips.
And then exhaling down your thighs,
Your knees,
Your calves,
Your feet,
Your toes.
Feeling any muscle tension just melt out through your heels.
Just take a moment to notice how your whole body is still and relaxed.
And I want you to take the next few moments of silence to let your mind feel just as still and relaxed as your body.
Just let your mind be free.
May you be happy.
May you be healthy.
May you feel a divine sense of peace and calm.
Now you can begin to wiggle your fingers and toes.
Come back into the room with a renewed sense of energy and balance to bring you throughout the rest of your day.
Namaste.
