Welcome to your meditation.
My name is Ryan Bean and today we'll be doing a five minute total body relaxation.
Begin by finding yourself in a comfortable seated position with your palms face up.
Now close your eyes and take three deep breaths with me.
Breathing in through your nose,
Filling your belly all the way to the top,
Expand your ribs,
And now exhale through your mouth,
Releasing any tension,
Any stress,
All the way down.
Taking two more,
Inhale through your nose,
Releasing fully.
As you inhale,
Your next breath,
Fill your belly,
Fill your ribs,
Fill the collarbone space,
Now release fully with a sigh.
Bring your awareness now to the top of your head.
With each exhale,
Allow any tension in your forehead,
Your eyes,
Your jaw,
To melt away.
Making your exhales just a little bit longer.
Now move your focus to your neck,
Your shoulder areas.
This is an area where stress often accumulates,
Breathe in.
And as you breathe out,
Feel your shoulders drop and your neck muscles soften.
Continue this body scan,
Directing your attention to your arms,
Maybe your left and then your right,
Your hands,
Your chest,
Your upper abdominals,
Your hips,
Your lower abdominals,
And your feet.
With each exhale,
Release any tightness or discomfort.
Breathe in with me.
Inflate the belly,
Expand the ribs,
Release fully.
Allowing the body to become heavy and relaxed.
Doing this two more times,
Breathe in through your nose,
Releasing with a sigh.
Now silently,
Out loud,
Repeat the following affirmations.
You can remain here as long as you like.
But when you're ready,
I invite you to gently open your eyes and take this piece of ease,
This piece of relaxation with you into your day and share with others how a few breaths can change how you feel.
Thanks for joining me today,
Friends.
See you on the next one.
