Welcome to this quick and powerful meditation to help you relax your body and mind in just a few minutes.
Let's begin by finding a comfortable seated or lying position,
Somewhere you can be undisturbed for a moment.
Start by gently closing your eyes and bringing your awareness to your breath and connecting to your heart center.
Placing one hand on your heart,
Feel the warmth of your hand on your chest and as you breathe,
I want you to imagine your breath moving in and out through your heart.
Bring in a calm energy and as you exhale,
Release anything that feels heavy or stressful.
We're going to be taking deep breaths in through the nose for a count of 4 and then exhaling through the nose for a count of 4.
Let's begin.
Breathing in 2,
3,
4,
Exhale 2,
3,
4.
Breathe in 2,
3,
4,
Exhale 2,
3,
4.
Breathe in 2,
3,
4,
Exhale 2,
3,
4.
Last time,
Breathe in 3,
4,
Exhale 2,
3,
4.
Now just bring your breathing back into a normal pattern,
Being sure that the breath has slowed down and you're connected to your heart center.
Let's scan the body quickly for any areas holding tension.
Starting at the top of your head,
Moving down and as you reach an area experiencing any tension or stress,
Simply bring your breath there to soften and relax it.
Starting at your forehead,
Moving down to your jaw,
Soften your jaw,
Your neck,
Your shoulders.
Keep scanning,
Breathing into those tight areas,
Those stressed areas,
Releasing anything that you might be holding onto.
Your arms,
Your chest,
Your belly,
Your back,
Your hips,
Your thighs,
Your knees.
Release it all,
Relaxing even deeper.
Your feet,
Your hands,
Breathe in really deeply,
Tighten up your whole body for just a second and then exhale and release it all.
Now in this relaxed state,
I want you to set a simple intention to carry this calmness with you for the rest of the day.
You might say to yourself,
I intend to hold onto this sense of relaxation and ease.
Take a moment to express gratitude for the time you've given yourself,
Time to breathe,
To connect and to reset.
Let that gratitude fill your heart and radiate outward.
When you're ready,
Slowly begin to bring your awareness back to the space around you.
Wiggle your fingers and toes gently,
Open your eyes and carry this feeling of relaxation with you as you continue your day.
This practice is always here for you,
Whenever you need to reset and relax.
Namaste.
Namaste.
Namaste.
Namaste.
