Relaxation shower.
This practice will allow you to go about your day feeling lighter,
Calmer and more present.
Start by taking a few moments to adjust your position so that you can relax in your body.
Place your hands on your lap wherever feels comfortable.
There are no rules,
Just what feels right to you right now.
And let's begin our journey by closing our eyes.
It's a mindful journey that brings us in direct contact with each moment as it unfolds.
In each moment where life actually takes place away from thoughts.
And bring your awareness to your breath.
Let everything settle,
Soften and spread.
Allowing yourself to become still and present.
Sense and feel your feet firmly grounded on the floor.
The power of earth gravity keeping you safe and secure.
Feel the weight of your body on the chair,
Keeping your spine tall and supple.
Just let everything relax.
Give yourself permission to relax.
Good.
Now allow your breath to gently slow down and to deepen.
Feel your breath coming and going like the rhythmic tide of the ocean.
Observe each breath as though it is the first breath you have ever taken.
Observe the sound of your breath,
The texture of your breath.
Feel this life force that is the breath come through your nostrils and travel softly down your throat.
Feeling your lungs raising your belly.
And feel it coming back out again leaving your belly emptying your lungs.
And feeling the warm air come out of your nostrils.
Feel the undulation of your body with each breath.
Slow,
Smooth inhalation.
Slow,
Steady exhalation.
Now with each in-breath,
Feel yourself with a deep sense of relaxation.
And let every exhalation breathe away all cares and concerns.
Breathing away any tension in your body or any worries in your body.
Inhaling and exhaling.
Conscious breathing is now becoming your anchor.
If the momentum of the mind takes you away from this present moment,
If thoughts arise,
That's fine.
That's what the mind does,
It thinks constantly.
Gently acknowledge your thoughts without any judgement.
And let them drift away like clouds in the sky.
And simply bring your awareness back to your breathing and to the sound of my voice.
Letting my voice guide you in this relaxing present moment experience.
Let's now bring this relaxing feeling all over your mind and all over your body.
Remember that the brain makes no difference between thoughts and reality.
Every single one of our thoughts triggers a chemical reaction in our body,
Which in turn generates emotion.
So let's use thoughts that are serving us in that meditation exercise.
Imagine yourself walking on a beach in a beautiful home on a sunny day.
Looking at the sun rising slowly against the soft blue sky.
And starting to feel the warmth of its ray on your skin.
And bringing your awareness to the crown of your head.
Feel that beautiful warm ray of relaxation spreading on your crown.
Breathe in,
Let this warm sunlight relax the top of your head.
Maybe you feel its warmth or slight tingling in this area.
Or maybe you feel nothing and it's okay.
Just visualize on your in-breath relaxation spreading on the crown of your head.
And with each exhalation let go of any tension,
Let go of any worries,
Let go of anything that does not serve you.
And letting this light of relaxation cascade over your face and the back of your head.
Your forehead is relaxing,
So are your brows,
Your eyes,
Your cheeks,
Nose,
Your jaw and your chin are relaxing.
This warm sunlight is relaxing your entire head,
On your skin and inside your head.
Your brain is now relaxing.
Feeling good.
Feel this warm relaxing light moving down your neck and your throat now.
Your entire head is relaxed.
Let it spread down your shoulders with the next in-breath.
And with the next out-breath let every tension in your shoulders melt away.
Your shoulders are softening,
They're spreading,
They're melting down.
If you feel any tension inside your body at any point,
Just acknowledge the feeling,
No judgement here.
It's okay.
Keep on breathing,
Breathing in that light of relaxation in this area.
And just visualise the tensions vanishing,
Melting away with your out-breath.
Breathing in,
Let this wave of relaxation slide down your arms now,
Your elbows,
Forearms,
Your wrists.
Let it feel the palm of your hands,
Your little fingers,
Your thumbs,
Along with fingers in between.
Your arms are now totally relaxing,
From the skin to the muscles,
The bones,
Tendons.
Every single one of yourselves in your arms is relaxed and at peace.
Sense and feel this warm,
Relaxing sunlight move through you,
Sliding across your chest and your upper back,
Down into your solar plexus and your mid-back and into your abdomen,
Lower back,
Your buttocks and your hips.
Let this warm light fill your lungs,
Your heart,
Your stomach,
Your spleen,
Your liver,
Your entire belly.
The whole of your upper body is relaxed under the light of awareness.
And always keeping your awareness on your breath,
Breathing in relaxation and breathing out anything that does not serve you.
See this light invade your thighs now,
Traveling down your knees,
Down into your shin and calves,
All the way down to your ankles and into your feet,
Into your little toes,
Your big toes and all the toes in between.
Let both your legs fill in with this light of relaxation.
Your entire body is now relaxed.
Your entire body is now filled with this relaxing sunlight,
The relaxing light of awareness.
Your body is relaxing at a cellular level.
Let's enjoy this feeling for a few more breaths.
And now as we prepare to come out of this meditation,
Notice how you feel.
Take a moment to feel this feeling of presence.
And maybe take this opportunity to offer yourself a little gratitude for taking the time to be present today and carry this feeling of presence with you as you go into your day.
May we presence,
May you be at peace,
May you be gentle on yourself today.
Gently coming back into this room,
Broadening your awareness now to your body,
Maybe feeling the weight of your body into the chair.
Broadening this awareness to noises you might hear outside the room,
Gently starting to wriggle your toes and your fingers.
And in your own time,
When you are ready,
Open your eyes.
