Find a comfortable spot where you can quietly relax.
You can sit or lie down just be completely comfortable so that you can meditate in peace and relaxation.
Eyes closed,
Just be still.
Now you're gonna relax your whole body starting at the top of yourself right to the bottom.
Bring your attention to your forehead.
Relax your forehead,
Your face,
Eyes,
Cheeks and then your mouth.
Now move slowly down your body.
Relax your neck.
Relax your shoulders and chest.
Relax your back,
Your upper back,
Middle back,
Lower back,
Your entire spinal cord.
Completely relax.
Now bring your focus to your stomach and let your stomach relax.
Now relax your arms,
Your hands and down to your fingers.
Relax all your fingers completely.
Now let's move the focus to your lower body.
Feel your legs relaxing.
Down,
Down,
Down.
Relax your feet and now finally relax your toes.
As you completely relax,
Bring your attention to your breathing.
Just be conscious of it.
Watch your breath.
Move in and out.
Now through your nose.
Take a slow deep breath in.
Hold it and then breathe out through your nose completely.
One more time.
Breathe in deep,
Hold and exhale and do this one last time.
As you breathe in,
Breathe in peace and calmness and let it fill your mind and body completely.
Hold it there and as you breathe out,
Just let go and relax completely.
Surrender to the deep calmness within.
Your breathing has become softer and calmer now.
Just allow it to flow at its own pace.
Watch your breath.
Focus on its movement.
Watch the movement of your body,
Of your chest,
Your stomach,
The subtle movement of your shoulders as you breathe in and out.
If any thought comes to your mind,
Just let it float away and return to your focus on breathing.
Stay here.
Keep focusing on the movement of your breath and just relax more and more.
It's just you and your beautiful miraculous breath.
It's calming you and centering you so deeply.
Now watch your breath as it goes in through your nose,
Down your windpipe,
Filling up your lungs and expanding your chest,
Your diaphragm,
Your stomach and watch your breath as it comes out,
Out,
Out,
Out of your nostrils.
Notice how it cools your nostrils as it goes in and how it's warm as it comes out.
Feel the coolness and the warmth as this breath enters your body and as it moves out.
Now bring your attention to your stomach and watch your stomach gently go in and out,
In and out along with your breath.
Don't control it,
Just allow the breath to guide the movement of your stomach.
Slowly shift your attention to your chest and watch the movement of your chest.
Just focus on the movement,
The gentle movement,
Up and down,
Up and down,
Up and down along with your breath.
And now bring your focus to your shoulders.
There's a very gentle,
Subtle movement of the shoulders.
As you breathe just let this movement carry you away.
There's just you and your breath in this moment right now and there's nothing else.
You can carry this feeling of stillness with you throughout the rest of your day.
Whenever you're ready take a moment to consciously think about your entire body.
Notice how you feel from your head to your toes as you're ready to come out.
Now become aware of the space around you,
The sounds and the textures.
Wiggle your fingers and your toes,
Wrap your palms together,
Place them gently over your eyes,
Feel the warmth and as you move your palms away slowly blink and open your eyes.
Thank you.
