This meditation is designed to bring you into a deep state of relaxation,
Allowing your body a quiet space to release tension and stress.
Although this meditation is designed for you to stay alert throughout,
It is also the perfect meditation to guide you into a deep state of relaxation before entering sleep.
It is essential for us to allow our bodies these moments to release,
To let go,
And allow ourselves just to be and feel fully supported.
This is a time for us to let go of judgment and allow ourselves just to acknowledge any thoughts as they pass as we go through this meditation,
But there is no need to action them.
This meditation is designed for you to bring awareness to your body,
But there is no need to control and try and force relaxation.
Forcing relaxation will only create tension and stress within the body.
Find yourself somewhere comfortable to lie or sit where you won't be disturbed.
Maybe grab a blanket or some pillows,
Whatever you need to feel comfortable.
Maybe lying on your bed or on a mat.
Wherever you end up,
Allow your arms to rest by your side,
Your feet gently falling open,
And allow your eyes to close,
Recognizing that you are fully supported by the ground,
The earth below.
Bring awareness to your breath,
Not controlling it in any way,
Shape,
Or form,
But rather acknowledge the breath and feel it within the body,
Feeling your belly rise and fall with every inhale and exhale,
Feeling your chest rise and fall,
Bringing yourself into this space of relaxed stillness,
Peace,
And calm.
Begin by bringing awareness to your feet.
Take a moment to acknowledge any sensations within the feet.
Notice whether they feel warm or cool.
If you're experiencing nothing,
That's absolutely fine.
You don't need to try and force anything.
Just experience nothing.
Begin to draw the breath all the way down to the feet,
And then bring the breath back up through the body.
Breathe and feel the breath traveling down,
And exhale,
And then allow that stress or tension to release.
Move that awareness now up to your shins,
Your calves,
Taking the breath all the way through this area,
Inhaling and exhaling through the shins,
The calves,
Experiencing any sensations along the way.
Breathing into this area and allow your body to see if it can soften just a little bit more,
Bringing your awareness up to the knees,
The thighs,
The hamstrings,
Sending the breath into this area,
Breathing in and out,
Using the exhale to soften and release,
And then just allowing yourself to sink ever so slightly into relaxation and calm.
Moving your awareness now up to your hips,
Your pelvis,
Breathing into this area,
Letting it swirl,
Move,
And release any tension held within the hips,
Softening with the exhale.
As you breathe,
Feel the muscles soften,
Release.
Moving up now to the belly,
Breathing into the full belly,
And as you exhale,
Notice any sensations,
Allowing yourself to sink more deeply into relaxation,
Knowing that you are safe,
Supported,
And held.
If any thoughts cross your mind,
Allow them to pass and bring awareness back to your body and back to your breath.
Taking that breath now up into your chest,
Into your ribs,
Breathing deeply,
Feeling the whole ribcage expand as you inhale.
Feel a gentle falling of the chest as you exhale.
With every exhale,
See if you can invite your body into a state of relaxation,
Just a little bit more.
Sending the breath in through the shoulder blades and feel your back settle more deeply into the mat or the surface that you're lying on.
With your next exhale,
Feel the body release.
Feel your body sinking yet supported.
Moving awareness now up to your neck and your throat,
Breathing in and out through this area.
Moving the awareness up to your face,
Breathe.
Breathe into the jaw,
The tongue,
The chin,
The brows,
Feeling the face soften.
Let all the muscles of the face soften,
Release.
Now move to the top of your head,
To the crown.
From that area,
Feel a sense of relaxation travel down through your whole body.
Bringing awareness now to your arms,
All the way to the tips of your fingers.
Notice if your hands feel clammy or warm or cool.
Feel the wrists,
The forearms,
The elbows,
Acknowledging how your body feels.
With the next exhale,
Softening,
Releasing even more.
Now feel your body in this fully relaxed state,
A state of stillness,
Of peace and relaxation.
In these moments of stillness and relaxation,
The body has an opportunity to heal,
To do the work it needs to.
Breathe deeply.
Become aware of your body as a whole.
Be aware of your connection to the earth,
To the universe and beyond.
Breathe deeply and fully,
Feeling connected and supported.
Connect with the beat of your heart,
With the breath within your body,
Knowing that you are perfect as you are.
If you're using this for sleep,
Feel free to drift off gently.
If you need to come back,
Deepen the breath and begin to become aware of the weight of your body on the surface below.
Bring gentle movement to your fingers,
Your toes,
And doing whatever feels right for your body.
Maybe bend your knees slightly,
Moving them side to side,
Just awakening the energy within the spine,
Stretching,
Yawning,
Bringing those feelings of connectedness,
Relaxation and stillness back with you.
Feeling calm,
Connected and at peace.
