Hello,
And welcome to today's guided meditation.
I'm Rae,
And I'm looking forward to spending the next few moments with you.
So find a comfortable seat,
Close your eyes,
And let's take a few deep breaths.
Allow your body to relax and let go of any tension.
Bring your attention to your breath.
As you breathe in,
As you breathe out,
Notice the rise and fall of your chest as you breathe.
There's no need to change your breath in any way.
Simply observe it with curiosity and no judgment.
Breathe in,
And breathe out.
Breathe in,
And breathe out.
As you continue to breathe,
Begin to scan your body for any areas of tension.
Where do you feel your tightness,
Your stiffness,
Or pain?
Notice these sensations,
But again without any judgment.
Now,
Imagine that your breath is like a wave moving through your body and washing away any tension or resistance.
As you breathe in,
Imagine that the wave is coming into your body,
Bringing with it healing and relaxation.
As you breathe out,
Imagine that the wave is carrying away any tension or resistance,
Releasing it into the universe.
Continue to breathe and visualize this wave of healing and relaxation moving through your body,
Washing away any tension or resistance.
Now,
Bring your attention to your mind.
Notice any thoughts or emotions that are causing you tension or resistance.
These could be thoughts about the past or the future,
Or they could be emotions such as anger,
Fear,
Or sadness.
As you notice these thoughts and emotions,
Simply acknowledge them without any judgment.
There's no need to try to suppress or change them.
Simply observe.
Observe them with curiosity.
Now,
Imagine that these thoughts and emotions are like clouds passing through the sky.
They're not a part of you.
They're simply passing through you.
As you breathe in,
Imagine that you are inhaling the clouds,
Taking them into your awareness.
As you breathe out,
Imagine that you are exhaling the clouds,
Releasing them into the universe.
Continue to breathe and visualize these clouds of thoughts and emotions passing through your awareness,
Again without any judgment.
Take a few breaths here and notice these patterns.
Notice your clouds.
If you've found your mind has wandered,
Let's bring it back to your breath.
We're going to take a few last deep breaths here.
In and out and in and out.
I wish you peace and comfort as you move throughout the day.
I wish you the chance to continue noticing your body and your thoughts and your breath without judgment.
When you're ready,
Open your eyes and have a beautiful day.
