Hello,
My name is Scott Langston and I'd like to welcome you and thank you for joining me today for this brief meditation.
This meditation is intended to be used in one of two ways.
You might simply use this meditation as a means to become grounded and to take a moment or two for yourself during the day to relax and to have some calm,
To have some time to simply be.
Or you could use this meditation as an introduction to a longer session to get yourself into the right frame of mind to then explore a meditation of your own choosing.
We're going to be using the breath.
If it helps you,
You might visualize the breath as light entering you as you breathe in and leaving you relaxed and softer as you breathe out.
So if you can sit or lie comfortably,
Gently allow your eyes to close and take one or two deep breaths in through the nostrils and relax.
Feel your body soften as you breathe out.
Now I invite you to breathe into your toes.
Imagine your breath filling your toes or imagine a light filling your toes as you breathe in and leaving as you breathe out.
Now breathe into the soles of your feet.
Breathe in to your heels.
Breathe in to your ankles.
Feel your feet softening with each out breath.
Now breathe in to your calf muscles.
Breathe in to your shin.
Breathe in to your knees.
Breathe in to your thighs.
Breathe in to your buttocks.
Breathe in to your hips.
Breathe in to your lower back.
Breathe in to your pelvis.
Breathe in to your belly.
Breathe in to your solar plexus.
Breathe in to your heart.
Let's repeat a couple of deep breaths into your heart.
Feel your body and soul relax as you breathe out.
Breathe in now to the middle of your back.
Breathe in to your shoulders.
Breathe in to your biceps,
Your triceps,
Your elbows.
Breathe in to your forearms,
To your wrists.
Breathe in to your hands.
Breathe in to your fingers.
Feel your limbs relax as you breathe out.
Breathe in now to your neck.
Breathe in to your throat.
Take a breath in to your jaw.
Take a breath in to your ears,
To your nose.
Breathe in to your eyes.
Breathe in to your brow.
Breathe in to the crown of your head.
Breathe in now to your entire body.
Breathe in to every cell of your being.
And as you breathe out,
Feel the calm and the stillness and the softness of your body.
Stay here for as long as you like.
