Welcome to your meditation for peace and calm.
The purpose of this meditation is to relax the body and calm the mind.
As we focus on our breath and relax the muscles,
We bring forth peace and calm.
Find a comfortable place to sit or lie down.
If you are sitting,
Place your hands on your lap,
Palms facing up,
And straighten your back.
If you are lying down,
Place your arms at either side with your palms facing up.
Now we will place our attention to our breath.
These breaths will be a slow and deep 4 second count inhale through the nose,
A 4 second pause at the top of your breath,
And a 4 second exhale through the mouth.
Let us begin now.
Take a slow,
Deep inhale through the nose,
2,
3,
4,
And at the top of your breath,
Hold it for 4 seconds,
2,
3,
4,
And slowly exhale through the mouth,
2,
3,
4,
Releasing,
Relaxing.
Again take a slow,
Deep inhale through the nose,
2,
3,
4,
And at the top of your breath,
Hold it for 4 seconds,
2,
3,
4,
And slowly exhale through the mouth,
2,
3,
4,
Releasing,
Relaxing.
Now do this a few more times on your own.
Very good.
Now go ahead and do this one more time.
Fantastic.
Now return to your normal natural breathing.
Continue to relax the body,
Releasing any stress or tension through your breath.
Let it all go.
In this moment,
There is only now.
No thoughts of what to do or what has to be done.
No thoughts about the future.
No thoughts about the past.
No thoughts on what you could have done or should have done.
Here in the now,
We let all of that go.
There is only the present moment.
And in this moment,
We are releasing.
We are relaxing.
We are letting go and following our breath.
Focus on how the breath feels to your body on each inhale and exhale.
Can you feel your belly rise when you inhale?
Can you feel your chest expand when you take your breath in?
What happens to your body when you exhale?
Pay attention on how your body responds to your breath.
If thoughts begin to arise,
Simply observe them and direct them to float on by.
It is natural and normal for thoughts to come up during meditation.
No reason to worry about this process.
It doesn't mean you're doing anything wrong.
What I like to do is picture a small mini sailboat in a small stream.
And when thoughts arise,
I imagine them on this small sailboat and watch it drift away down the stream.
If you begin to feel any stress or anxiety,
Take a deep inhale of breath and imagine that the feeling of stress is vacuumed up into your lungs and as you release a slow,
Deep exhale,
The stress leaves your lungs out of your mouth and leaves your body.
As you continue your natural breathing,
I want you to become aware of your body.
Where do you feel the most tension?
Is it in your neck?
Is it in your shoulders?
Perhaps you feel it in your back.
Wherever the tension is in your body,
I want you to imagine that with each breath,
Those muscles where the tension is locked up in,
Relax and release the tension.
Allow the tension to leave the body through your breath.
Now,
I want you to imagine a beam of light from the sun hitting your body.
The sunbeam could be touching your head.
Maybe you can feel it on your face.
Wherever you imagine the sunbeam hitting your body,
I want you to imagine the warmth as the beam of light makes contact.
And as you focus on this warmth from the sunbeam,
I want you to imagine a soft,
Warm breeze gently touching your face.
Feel the calm and peace of this moment.
Enjoy the silence.
Enjoy the sun and the breeze as you release any leftover stress or tension.
And you feel at peace and tranquil.
Enjoy the calm.
Fantastic.
Now focus on your breath and bring your attention back to where you are sitting or lying down.
Move your fingers and your toes and when ready,
You may open your eyes slowly,
Returning to your conscious awareness,
Relaxed,
Peaceful,
Balanced and calm.
