Welcome,
My name is Esther and this is a meditation or a relaxation to help you drift away and feel completely comfortable in your body.
Wherever you are turning in from,
I hope that this finds you at a time when you can allow yourself to take a few minutes,
Focus on your breath and rest as comfortably as you can.
First,
Find a comfortable position,
Maybe laying down on your back or seated if it's the middle of the day.
Make sure that your spine has a comfortable neutral line,
Your limbs are not heavy or drawing more energy than they need to and you can rest your eyes closed,
Softening into your jaw,
Your forehead and then slowly draw your attention to your breath.
Without changing first,
Notice how long it takes you to breathe in and then to breathe out.
You may feel your lungs expand and stretch,
Every little muscle in between,
Maybe your belly lifts or presses out and as you breathe out,
Everything softens back a little bit,
Almost collapsing the joints on top of each other,
Easing the belly button in towards the spine and blowing the air out either through your nose or through your mouth.
Without straining yourself,
I'd like you to focus on your breath as you practice this relaxation.
At any point,
If you feel interrupted or your thoughts start to wander,
Simply bring yourself back to your breath,
Every inhale and every exhale that follows each other.
As you maintain this comfortable breathing pattern,
Draw your attention to your body.
If you want,
You can scan for any tension or tightness or muscles that still feel a little bit active.
You can start with your feet,
Softening into your toes,
All the little joints in your feet leading to your ankles,
From your ankles through the lower legs to your knees and then your thighs,
Up to your hips and even your glutes.
Regardless what position you are in,
Allow every part of your legs to ease into that position.
There shouldn't be any active holds or tension.
Allow everything to soften away and almost become weightless.
Maybe with your next inhale,
Try to do the same with your arms and your hands,
Releasing tension from your fingertips,
Your palms and your wrists,
Allowing your hands to curl up to their desired positions,
Softening every muscle in your forearms,
Your elbows,
Your upper arms and your shoulders.
With your next breath out,
Just like you did with your legs,
Allow your arms to soften completely.
Without holding onto any tension,
Invite a sense of weightlessness into your limbs.
Now with your next inhale,
Picture the line of your spine and your torso as each vertebrae connects to each other,
Building on top of each other,
Leading to the base of your head,
With the ribs hugging to the front,
The collar bones sliding to the sides of the chest and the shoulder blades melting down on the ribs.
You may observe that gentle lift and lower in your abdominal wall as you breathe in and out,
Feeling your muscles connect to your hips from your ribs.
Maybe with your next inhale,
Breathe into the sides of your torso as well and with a nice long exhale,
Ease every part of your torso just like you did with your limbs,
Letting them return into a weightless soft state.
And now draw your attention to the tiny muscles around your face,
Relax your forehead,
Your eyebrows,
Allow your eyes to deepen a little bit more as you ease into your cheeks and your jaw and let the tongue fall away from the roof of your mouth.
With your next soft exhale or even with a sigh,
You should be able to arrive to a full body relaxation where everything is at ease,
Comfortable and weightless,
Allowing not only your physical body but your mind and your soul to rest as well.
At any time there are noises,
Sounds or even your own thoughts trying to wake you up.
Turn your focus to your breath,
The gentle wave that can guide you back into this full body relaxation and allow every second to pass you by like clouds pass us by in the sky as we live our lives and for now a few more breaths.
I will let you stay still and relax.
After your next breath out,
Let your body relax.
Next breath out,
I'd like you to take three deep breaths in and out.
With each inhale you can bring a little bit more awareness back into your body and as you exhale you can soften and ease back creating more room for the next breath in.
After your third inhale or exhale,
Come back to a comfortable neutral breathing pattern,
Something you don't really have to worry or think about.
And without changing anything within your body,
Take a moment to notice how you are feeling,
If there were any thoughts or emotions that came to you or maybe you were completely drifted away.
Either way is fine,
This is only a practice or an opportunity to create a practice but for now take a moment to imagine where you are in your space.
Maybe you're laying down or you're seated.
Consider yourself in the position that you're in with the distance between your legs or your feet,
The position of your arms.
Notice parts of your body that press into the ground or your surroundings and others that gently lift away.
And with your next inhale as you allow the shape of your body to appear around you,
Slowly start waking it as well,
Maybe moving or wiggling your toes,
Your fingers,
Circling around your ankles and your wrists.
If you're laying down,
You could have a full body stretch by reaching your hands over your shoulders,
Stretching your legs out.
You can do this seated as well but you might be a little bit limited in creating a straight line.
And once you're ready,
Maybe create more movements in your body,
Swinging your legs,
Your arms.
And when you feel awake enough,
Bring yourself back into your room and into your space and enjoy the rest of your day or the rest of your evening.
Thank you for listening to this guided relaxation.
If you like this,
You can follow me on this site for new and more similar meditations.
