Hello and welcome to this guided meditation for relaxation.
In just 10 minutes you can take a little break from the world,
Calm your nervous system and relax.
Doing so helps increase your focus,
Open your mind and helps you feel more ready to tackle your day.
All that you need to do is relax,
Breathe and follow my voice.
So let's begin.
Get into a comfortable position,
Either lying down or sitting up,
Making sure your spine is tall.
Let's start by taking 5 deep full breaths together.
1.
Fully inhale positive energy and by just letting go of your breath into a state of relaxation.
2.
Inhaling love in and exhale lots of love out.
3.
Inhale acceptance and exhale judgement.
4.
Inhale health and energy and exhale into a deep sense of serenity.
5.
Fully inhale joy and peace and exhale into complete relaxation.
Letting go of all concerns from daily life,
Just become aware now of your body and feel the space around you.
Notice how the surface you're resting on is supporting you.
Notice the feeling of your weight pressing down on the surface.
And see if you can feel the earth below you,
As if it's pressing up,
Supporting you,
Hugging you.
Lovely.
Now,
Become aware of the very top of your head and put all your focus there,
Noticing any sensations you have there now.
Moving down,
Focus now on your eyes,
Notice how they feel and observe the tiny movements they're making.
These movements relax you further.
Notice now your nose and feel the air passing through as you breathe in and out,
Relaxing you further.
Notice now your mouth and allow a slight smile to form there,
Just at the edges as you relax deeper and deeper.
And taking your awareness down to your neck and if you notice any tension,
Just ask it to release.
Ask it to melt down into the surface beneath you.
Notice the sensations as your body is making you very relaxed and comfortable.
Become aware of your chest and lungs expanding and contracting with every breath.
Perhaps you can feel your heart beating,
Pumping with love.
Now,
Send your focus down your arms,
All the way down to each fingertip,
Feeling the sensations in your arms,
Hands and fingers as they begin to feel heavier and more relaxed.
Send your focus now to your abdomen and all of your internal organs.
Just imagine a sense of healing and relaxation coursing through every cell in your body.
Your cells are lighting up with this healing,
Relaxing energy.
Notice now your pelvis and hips and the feeling of your weight pressing down.
This takes you deeper into a state of relaxation.
Your awareness goes down each leg over your knees,
Past your shins and calves and all the way down to your feet and to each toe.
Just enjoy the sense of calm and relaxation you've created in your body and mind.
Notice your breath,
Perhaps it's a little slower now.
Just relax and breathe,
Resting in the calm you've created.
Now,
Take three full deep breaths through your nose and sigh it out through your mouth.
In through your nose and out.
In through your nose.
In through your nose and sigh it out through your mouth.
Gently begin to bring an awareness back to the space around you.
Wiggle your fingers and toes,
Bringing some movement back into your body.
And when you're ready,
Gently open your eyes and take in the space around you,
Feeling refreshed and ready to get on with the rest of your day.
