Hello and welcome.
Let's begin by finding a comfortable seated or lying down position.
Gently close your eyes,
Letting go of the outside world for now.
We're going to take a deep breath in through your nose,
Expanding your belly,
Holding for a moment at the top,
And then slowly exhale through your mouth,
Releasing any tension,
Allowing your body to relax.
Breathing in again,
Inhale deeply through your nose,
Hold at the top,
And exhale slowly,
Letting go of any stress or pressure that you feel.
One last time,
Inhale through the nose,
Make this a really big inhale,
Hold at the top,
And exhale fully,
Releasing all the weight of any expectations.
Now allowing your breath to return to its natural rhythm,
Feel the gentle rise and fall of your chest with each breath.
Feel yourself sinking deeper and deeper into relaxation.
As you settle into this moment,
I invite you to let go of the need to always be doing something.
There is nothing that needs your attention right now.
I want you to notice any thoughts that might arise about things you should be doing.
Perhaps it's work,
Tasks,
Or even self-improvement.
Simply acknowledge these thoughts and then with each exhale,
Release them.
Each exhale,
Release them.
Know that you are allowed to rest,
You are allowed to simply be,
Without needing to earn it,
Without needing to prove anything.
Imagine yourself floating in a space of pure calm,
A place where there is nothing you have to achieve,
No deadlines to meet,
No obligations to fulfill.
In this space,
You are free to just be.
Feel the softness of the stillness wrapping around you,
Like a cozy blanket on a cool day.
There is no rush,
No pressure,
And no need to justify your rest.
Allow any lingering guilt or discomfort about doing nothing to fade away.
Rest is natural.
Peace is your birthright.
You deserve it simply because you exist.
Now,
Allow yourself to invite a sense of lightness and playfulness.
Imagine a warm,
Joyful energy entering your body with each breath you take.
This energy invites you to play,
To have fun,
To enjoy life,
Just because.
Notice how this joy doesn't require you to earn it through productivity.
Fun and playfulness are just available to you at any moment.
You don't need permission.
Feel the freedom of allowing yourself to laugh,
To relax,
To enjoy the present moment simply for the sake of joy.
Let this playful energy fill your body,
Fill your mind,
And fill your spirit.
Let it lift your mood,
Lighten your heart,
And remind you that fun is a vital part of life.
As we come to the end of this meditation,
Let's return to the breath.
Inhaling deeply through your nose,
Filling your belly,
Filling your chest,
Holding at the top for a moment,
And then exhale slowly through your mouth,
Releasing any residual tension or guilt.
Again,
Breathing in deeply,
Hold at the top,
Exhale and releasing.
One more deep breath in,
Hold at the top,
And exhale completely,
Returning to a place of deep calm and relaxation.
When you're ready,
Slowly begin to bring your awareness back to the space around you.
Wiggle your fingers and your toes,
And gently stretch if that feels good.
Take your time coming back to the present moment.
Remember,
You don't have to do anything to deserve rest,
Peace,
Or happiness.
You're allowed to simply be,
Without guilt,
Without expectations.
Remember to always invite playfulness into your day,
Knowing that fun is a gift you can give yourself at any moment.
Namaste.
