Welcome to this meditation Wherever you are,
Find a comfortable position either sitting upright with your spine tall or lying down on your back Allow your body to be fully supported by the earth beneath you Over the next while,
You will be guided into a state of deep relaxation where you will experience a calm and meditative state of mind.
This is your time to relax.
You don't need to do anything except allow yourself to have this time and simply be.
By listening to my voice,
You will be guided to a state of deep relaxation.
If it feels right for you,
Gently close your eyes or lower your gaze.
You are completely in control and if at any time you wish to return to your awakened state you can do so by simply opening your eyes.
Let's begin by taking one long,
Slow,
Deep breath in through your nose.
Hold for a moment.
And exhale with a sigh through your mouth releasing any tension you're holding on to from the day And another breath just like that,
A deep inhale.
Home.
And a slow exhale letting everything go.
Allowing your breath now to return to its natural rhythm.
No need to control it.
Simply noticing the gentle rise and fall of your chest or belly With each exhale feel yourself becoming a little heavier,
A little more relaxed sinking deeper into the surface beneath you Feeling your thoughts begin to quieten and slow down.
And now bringing your awareness into the physical body.
Will gently scan through,
Inviting each part to soften,
To melt and to release.
Bring your attention all the way down to the tips of your toes and just invite them to relax Letting go of any clenching there.
Feel that relaxation spreading into the soles of your feet.
Your heels,
Your arches all the tiny bones and muscles completely softening Allow this wave of relaxation to flow up into your ankles,
Your calves and your shins Feel the muscles letting go.
Becoming loose and heavy.
Now up to the knees The upper legs.
Feeling all the effort drain away from the legs.
They are heavy,
Relaxed and supported.
Now bringing your awareness to the hip the pelvis.
The lower back.
Which is a place we often hold so much tension Send your breath here on your next inhale.
And as you exhale,
Imagine breathing out any tightness,
Any holding,
Letting it dissolve completely.
Feeling this deep relaxation spreading up through the abdomen,
The stomach,
The chest.
Your torso is soft and at ease.
With every heartbeat,
With every breath,
You are sinking deeper into peace.
Now to the fingers.
The hands.
Letting them be soft and still Relaxation moving up through the wrists,
The forearms the elbows the upper arms.
All the way to the shoulders.
Allowing your shoulders to drop away from your ears,
Releasing any weight they've been carrying.
Let them be supported fully.
Bringing your attention to the neck the throne.
The jewel.
Allowing your jaw to unclench.
Letting your teeth part slightly Soften the tongue away from the roof of the mouth.
Relax the cheeks the eyelids.
The muscles around the eyes.
Even the tiny muscles between the eyebrows.
Let them smooth out.
Your entire face and your scalp are calm,
Smooth and serene From the crown of your head to the tips of your toes,
Your entire body is now immersed in a deep,
Heavy,
Blissful state of relaxation.
Your whole body softens.
Safe at ease.
Now bringing your full awareness to your breath Without changing it,
Just following its natural flow Inhaling and exhaling.
With your next inhale,
Imagine you are breathing in a cool,
Soothing silver light.
This light is peace.
It flows in through your nose,
Down into your lungs and spreads to every cell in your body And as you exhale,
Imagine you are breathing out a warm,
Dull,
Grey mist This mist is any lingering stress,
Any worry,
Any thought that no longer serves you.
Just releasing it.
Inhale peace Exhale tension Inhale,
Calm.
Exhale,
Worry.
Continuing this in your own rhythm with every inhale filling yourself with this healing soothing light.
With every exhale letting go of anything that feels heavy.
And now in your mind's eye imagine that you are standing on a beautiful and quiet beach with white sand and palm trees and turquoise waters The air is pure and slightly salty.
You hear the gentle rhythmic waves washing ashore The sun is warm on your skin as is the sand between your toes You lay down in the sand Feeling the safety and stillness of this place.
You're completely alone,
Completely secure There is nothing to do and nowhere to be.
You can just be.
Notice how your body feels here Free,
Deeply calm.
You look up into the beautiful clear blue sky This represents the clarity of your mind.
If you see any clouds,
They're simply the thoughts and mental chatter that are completely normal and expected Use the power of your mind to shift these away and observe as your mind begins to become more and more quiet Enjoy how the clouds float away and leave the sky once again clear and blue.
Enjoy the sounds of the waves as they ebb and flow onto the beach.
Feel the beautiful and gentle warmth of the sun on your body Let the air cleanse you from within spreading to every part of your body Allow yourself to rest here.
Soak in the serenity.
This is your sanctuary.
You feel completely relaxed.
With every breath allowing yourself to sink deeper and deeper into this feeling of complete calm.
You are safe,
You are held You are exactly where you need to be Resting here in your sanctuary,
I'll offer some gentle phrases There's no need to force them.
Simply let them wash over you like a warm wave If your mind wanders,
Gently return to the sound of my voice In this moment I am safe.
In this moment,
I am supported In this moment,
I am at peace.
I give myself permission to rest.
I give myself permission to let go I give myself permission to just be.
My body is heavy and relaxed.
My mind is quiet and still My heart is open and calm I release all that I do not need to carry.
I am present.
I am whole.
I am enough.
Slowly,
Gently begin to bring your awareness back to the room back to the feeling of the surface beneath you,
Supporting you Notice the gentle rhythm of your breathing.
When you feel ready,
Perhaps begin to wiggle your fingers and your toes,
Inviting a little movement back into the body With a sense of deep calm and rejuvenation at your own pace you may gently open your eyes Take a moment to just rest here,
Reorienting.
Noticing how you feel Carry this feeling of tranquility with you as you move into the next part of your day.
Thank you for your practice.
