Hello and welcome to today's meditation.
Find yourself a comfortable position sitting or lying down.
This is how you're feeling right now physically and mentally.
We'll start with taking a deep breath in through your nose and releasing the breath through your mouth.
Breathe in.
Two.
Three.
Four.
Five.
Hold.
Two.
Three.
Four.
And breathe out through your mouth.
Two.
Three.
Four.
Five.
Breathe in.
And let it go.
Breathe.
And allow your breathing to relax you as you fully exhale.
Breathe in gently.
Two.
Three.
Four.
Five.
And as you breathe out,
Let the air carry the tension out of your body.
Two.
Three.
Four.
Five.
Continue to breathe in this way slowly and gently as you begin to focus on relaxing your body.
Notice where your body is tense.
Focus your attention on one of these areas.
As you breathe in,
Picture that part of your body becoming slightly more relaxed than it was before.
With each breath,
That part of the body becomes a little more relaxed.
Breathe in.
And let it go.
Imagine what that feeling of relaxation is.
Tingly.
Soft.
Gentle.
Calm.
Loose.
Free.
And let that feeling of relaxation grow.
Now scan your body again for other areas of tension.
And for each area,
Let the relaxation soften the muscles as they give up their hold.
Let the feeling of relaxation grow,
Spreading calm throughout your body.
Breathe in relaxation.
And breathe out tension.
Breathe in calm.
And let all the tension go as you exhale.
Continue to breathe slowly.
Gently.
Deepening your state of relaxation more and more with each breath.
Deeper and deeper.
More and more relaxed.
Calm.
And peace.
Enjoy the way you feel in this safe,
Relaxing place.
Feel calm.
Feel at peace with yourself.
Remain in this peaceful place as we introduce today's mantra.
Say out loud or into yourself the following mantra.
I am at peace with myself.
I appreciate who I am.
I value myself as a person.
I am a valuable human being.
I deserve to relax.
I enjoy being content.
I deserve to be happy.
My future is bright and positive.
I look forward to the future and I enjoy the present.
I look fondly upon many memories from my past.
I feel good about who I am today.
I accept the person that I am.
I accept my flaws and accept my strengths.
I enjoy being who I am.
I love myself as I am.
I do not have to be perfect.
I accept myself.
I care for myself.
I love myself.
I am perfectly alright just the way I am.
I am valuable.
I accept myself.
I love myself.
Gently come back to your breath.
Breathe in.
And let it go.
Inhale.
Let it go.
In a moment I will count to three.
If you choose to sleep you can drift off into a relaxing and pleasant sleep on the count of three.
If you choose to become fully awake you can increase your alertness and become fully energized and fully alert on the count of three.
One.
Take a deep breath in.
Exhale slowly.
Two.
Take another deep cleansing breath.
And exhale.
Three.
You're feeling calm,
Confident and refreshed.
Thank you for joining me today.
Have a beautiful day ahead.
Namaste.
