Welcome to this meditation of releasing stress and anxiety in your life and attaining a calm state of mind.
First make sure that your body is as comfortable as possible.
You can either sit or lie down with hands by your side.
Make sure that you are in a quiet space.
This is your time to nourish your body and mind.
So let's start by focusing your attention on your breath and releasing any stress and tension in your body.
Through this meditation today you'll become more calm,
Peaceful,
Productive and centered.
You'll have a sharper focus and more energy.
So let's begin.
Close your eyes.
There is nothing to do right now except to take this time and opportunity to relax your mind and calm your nervous system.
Let your breath be your guide today.
If thoughts arise,
Simply observe them and let them pass through like white clouds in the sky.
If your mind wanders,
That's okay.
Allow it to gently come back to your breath.
Gently come back to this present moment.
Now let's start by taking three deep breaths in through the nose and out through the mouth.
Breathing in peace and breathing out stress.
Breathing in calm and breathing out tension.
Breathing in tranquility and breathing out any anxiety,
Any worries.
Notice your breath as it moves through your nostrils.
Just observe how your breath feels cooler as you breathe in and warm as you breathe out.
Notice the gentle rise and fall of your belly.
Allow yourself to completely relax,
Unwind and just be present in this moment.
Become aware of the surface that you're lying or sitting on.
Notice how it supports your body.
Let your body sink a little more into that support as you surrender all your worries and tensions.
Now let's focus your attention to the top of your head.
Gently releasing any thoughts in your head.
Simply watch the thoughts as they come and go.
Allow your breath to deepen your state of relaxation more and more.
Honor the fact that your breath is always silently working for you.
It is a beautiful gift that sustains your body,
Sustains your mind.
Another breath in and just imagine your head space releasing the last strings of tension and stress.
Now see if you can completely relax your facial muscles,
Softening your forehead,
Relaxing your eyes,
Your nose,
Your mouth,
Your jaw.
Each and every breath is making all those muscles more and more relaxed.
Gently going down,
Let this wave of relaxation move into your neck,
Your shoulders,
Your arms and your hands.
Let go of any tension.
See if you can deepen the flow of relaxation with every breath as you tune into your natural rhythm.
Now imagine all the muscles of the back relaxing and releasing any tensions,
Any old aches and pains,
Any stress.
Moving down,
Imagine that every breath is soaking your legs,
Your knees and feet with tiny droplets of deep relaxation and all the stress simply melts away through the soles of the feet.
Now just observe your whole body.
Have a little scan from top to bottom without any judgments.
Find an area of discomfort in your body and now allow your breath to pour in an energy of deep warmth to that area.
Imagine the muscles of that body part becoming loose and limp.
Notice if all the tension is melting into relaxation.
Now focus on the body part which is feeling very relaxed.
Imagine that this relaxation is slowly traveling one muscle at a time to the whole of your body.
Using any resistance,
Helping the whole body to come back into a state of balance.
Really use your breath to lighten any part of your body that feels tight.
Feel that area soften,
Feel the tension release every time you breathe out.
Imagine your breath naturally taking you into a more positive and balanced state of mind along with your body.
All that is left behind is this deep sense of relaxation as your body eases into a place of alignment with your natural state of being which is joyful,
Peaceful and happy.
Stay in this state for a few moments enjoying it with total awareness.
With a deep exhalation let the last remains of any tension leave your body now.
When I ring this bell simply become aware of your surroundings,
Become aware of your body.
Slowly moving your toes,
Rub your hands creating a warm sensation between the palms of your hands.
Now put your hands on your face connecting that beautiful warm feelings from your hands onto your face.
As you slowly open your eyes with a big smile on your face.
Feeling light,
Feeling peaceful,
Feeling calm and centered.
Namaste.
