Come into a comfortable position that best suits you.
Either seated or lying down in your back in Savasana,
Take a moment to adjust your position to ensure that you are as comfortable as you can be before starting this relaxation meditation.
You might like to place a pillow behind your head or your knees and cover yourself in a blanket if you are feeling cool.
Whatever position you choose,
Know that if you feel the need to adjust as we move deeper into our meditation that is okay and take your time to gently give your body what it needs to feel supported.
Once you have found a comfortable position,
Take a moment to thank yourself for taking this time for you.
Know that in this moment all there is for you to do is breathe and relax.
However is comfortable for you,
Take a deep breath,
Breathing right down into your belly,
Filling your lungs with oxygen and then sigh it all out.
Letting everything from the day,
The week so far just go.
Taking another deep breath,
Focus on the rising of your belly and chest,
The air reaching the deepest parts of your lungs and then sigh it all out.
Take one final big breath but this time gently let the air escape your mouth before returning to a normal rate of relaxed breathing.
Listen and notice any sounds you can hear in the distance,
Just outside and those in the room with you.
Observe any sense that you can smell,
Any fragrances.
Draw your attention to your eyes now and notice how they are feeling.
Notice any tension behind or around your eyes and gently invite them to relax.
As you sit or lie still,
Notice the parts of your body connecting with the ground below you.
You might feel the cushion,
Mat or carpet below.
Note the different textures and how they feel below you.
Observe any sensations you can feel on your skin,
Whether it is the weight of the fabrics from your clothes gently resting on you or the temperature of the air on your exposed skin.
Observe how you are feeling internally and take note of any areas of tension in your muscles,
Your organs,
Your bones.
Become aware of any small movements internally that occur when you inhale and exhale.
Notice how you are feeling and as thoughts or emotions come to mind,
Which they will,
Simply observe them float by as you would a cloud or a bubble rising to the top.
Just observe.
There is no need to engage with these thoughts now.
For now,
All there is for you to do is breathe and relax.
Take a moment to visualize standing in a beautiful forest with tall green trees.
And each time you inhale,
Your lungs are filled with fresh,
Clean,
Crisp air.
With each exhalation,
Notice your shoulders drop.
Sense your jaw unclenching and become aware of your desire to completely relax.
Notice you are standing on a carpet of soft green moss.
Slipping your shoes off,
Relax into that soft moss,
No longer feeling any tension or pressure from being confined to your shoes.
Feel all the tiny muscles and bones in your feet relaxing into the earth below you.
Become aware of a gentle golden glow coming through the trees.
Find a nice spot to either lie down on the soft carpet of moss or maybe comfortably sit on a large flat stone.
See how golden light is gently warming your face and you can feel the earth's support below.
Letting go now,
You feel safe and supported by nature.
This golden light warms the top of your head and as you inhale the cleansing forest air,
All the hairs on your head seem to relax.
Your scalp,
The back of your head,
Your ears all relax and let go in the golden glow.
You become aware of your face muscles all relaxing,
Your eyes,
Eyelids,
Your mouth,
Your tongue and your forehead all relax in the soothing golden light.
You may notice your shoulders,
Arms,
Torso all release tension in the golden light and become heavy,
Settling further into the ground below.
All the little muscles along your spine and into your lower back enjoy the golden glow and gently relax.
You sense the golden glow on your stomach,
Your hips,
Your upper leg muscles soothing them and encouraging all the muscles to become loose and relaxed.
Your knees,
Calves and ankles let go and relax.
Wherever there may still be tension,
The golden light streams through the canopy of trees to that place in your body and is met by your breath to allow for further relaxation.
Finally the warm golden glow falls on your feet,
Your toes and you allow a feeling of deep relaxation to wash over your entire body and with every inhalation you become more and more relaxed.
Become aware that you can inhale this soothing golden light and with each inhalation send its relaxing nature into all the corners of your body.
All your internal organs,
Your lungs,
Your intestines,
Your heart,
Your brain all become encased in the light's relaxing golden glow.
Your entire body further softening with each inhalation of soothing light.
The clear fresh air and the golden light continue to soothe your entire body.
Gently notice how you're feeling now,
How your body may be feeling different,
May feel heavier or lighter,
More relaxed.
As thoughts and emotions continue to float by just observe them passing and continue breathing that beautiful forest air.
Observe how from all directions your body feels supported by everything around it.
The support feels relaxing and comforting almost as if the forest and the earth is wrapping itself around you keeping you safe.
Gently refocus your attention on the breath.
Notice how with each inhalation your body expands into the space and the golden light that surrounds it.
With more of your back or sitting bones relaxing into the earth below you.
Each exhalation gently provides security and comfort by holding space for you to return to.
With each full breath you may feel a stronger connection to the earth.
Notice how your body and mind feel,
They may feel supported and relaxed.
Continue focusing on inhaling the soothing golden light as you take some time and stillness to simply experience and observe this feeling of deep relaxation.
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Mooji.
Org You You You You You You You You You On your next inhale gently return back to the room and Start to notice any sounds that you can hear in the room Observe what you can hear from a distance Maybe some bird singing traffic the sounds of others as they go about their day Start to bring some awareness now to your toes and legs Introducing gentle movement before starting to move the fingers and hands Maybe gently move your head from side to side a few times Before lifting the corners of your mouth into a gentle smile that reaches your heart As we end this meditation take a moment to once again thank yourself for taking this time Knowing that this feeling and experience is here for you whenever you would like to return With your hands together Raise your thumbs up to your third eye for kind thoughts Down to your left eye For true speech and down to your heart for acts of compassion Whenever you are ready take your time to gently open your eyes and take this feeling into the rest of your day
