Welcome to this restful meditation.
Get in a comfortable position either sitting or lying down.
Close down your eyes and become aware of your breathing.
Take some deep breaths in through the nose,
Out through the mouth.
On each out breath soften a little deeper,
Releasing more tension and letting go of the busy mind.
Settle into this moment with these deep breaths.
Become aware of your body and allow it to soften and melt beneath you.
All the tension in your face soft and relaxed.
The muscles around your eyes and your brow smoothing.
Your cheeks,
Chin and lips all releasing.
Your whole head and neck coming down and softening into the support beneath you.
Release your shoulders,
Arms,
Wrists and hands.
Release that tension as you breathe out.
Release your chest and abdomen.
Breathing in,
Creating awareness.
Breathing out,
Relaxing and letting be.
Relaxing through your hips,
Total softening.
Relaxing down to your legs,
Knees,
Shins.
Breathing in,
Sensing your body and breathing out,
Releasing,
Relaxing,
Softening.
Come down to your ankles and feet and toes.
Any tension,
Just let it go.
Your whole body relaxing and softening.
Become aware of the positioning of your body.
How are you feeling?
Come to any areas of tension and let them go.
This is your opportunity to release and relax more with each out breath.
Be aware of how you feel emotionally as you start to relax.
Are you holding onto agitation,
Worry,
Stress?
Acknowledge this feeling and as you breathe out,
Imagine it flowing outwards with your next out breath.
How is your mind feeling?
Is it busy and scattered?
Acknowledge this and release with the next exhale.
Notice how it flows out of your body with the next breath.
Allow your body and mind to rest,
Relax,
Release and let go.
Breathing in,
You know you're breathing in.
Breathing out,
Knowing you're breathing out.
Sinking into this feeling of allowing your body this natural rhythm of breathing.
Start to breathe a little deeper.
Breathing in into your lungs and lower abdomen and breathing out relaxing a little deeper.
If you need some guidance,
Place your hands onto your abdomen.
If your mind is busy,
That's okay.
Take a deep breath,
Soften your body,
Release and repeat.
Allow yourself to be here in this moment,
Resting.
Come back into natural breathing.
Feel your natural rhythm of breathing.
Breathing in and knowing you're breathing in.
Breathing out and knowing you're breathing out.
Breathing in and breathing out.
Feeling the natural rhythm of your breathing in this moment.
Bring awareness to the quality of your breaths.
There is no right or wrong way to breathe.
Are your breaths short or are they deep?
Settling into its natural rhythm,
Let it be.
If any thoughts arise,
Release them with your out-breath.
Let them flow out of your body and carried away.
This is the only place you have to be in this moment,
Relaxed with natural awareness.
Continue to be here with your breath and body.
