Hi,
My name is Rob Don.
Thank you for being with me here today.
This will be a short relaxation meditation designed to help recenter you and bring you to a place of balance and calm.
If you're sitting in a chair,
Please place your feet flat onto the floor and adjust your body so you can feel both of your sit bones connected to your seat,
Your spine is upright,
Hands resting on your lap,
And your shoulders relaxed down away from your ears.
Allow your eyes to fall closed and feel the crown of your head reaching up towards the ceiling.
Take a moment to check in and notice how you feel.
Begin to soften any areas of tension if you notice them.
And then take a nice,
Comfortable,
And long deep breath in through your nose.
Open the mouth and let it go.
Very good.
Let's do that twice more.
Drawing in a long,
Deep,
And comfortable breath in through the nose.
Opening the mouth and letting it go.
One more time,
Breathing in,
Long,
Deep,
Comfortable breath.
Opening the mouth and releasing.
Now bringing your awareness to the crown of your head,
Noticing any sensation in your scalp,
Forehead,
The back of your head,
And the muscles of your face.
Begin to soften and relax all of the muscles in your face,
Your head,
Your jaw,
And relax down through your neck,
Shoulders,
Both of your arms,
And both of your hands.
Without any movement,
Notice sensation in your hands and invite them to soften even more.
Bring your awareness to your chest,
Your belly,
And your upper back.
And without changing the breath in any way,
See if you can notice the subtle movements of your body as you breathe.
Take your time and just observe the breath as it moves in and out of your body.
Add your awareness down through your hips,
Your legs,
Knees,
Ankles,
And feet.
And without any movement,
Notice any sensation in your toes,
The soles of your feet,
Both of your heels,
And your ankles.
Feel both of your feet completely relaxed,
Guiding awareness up through the legs,
Your hips,
Torso,
Both of your arms,
Your neck,
And your head.
And now expanding awareness to include your whole body,
Noticing any sensation throughout your body,
Continuing to sit up nice and tall,
Comfortable and relaxed.
And now taking another deep breath into your nose,
Open the mouth and let it go.
Two more times,
Breathing in and letting it go.
Last one,
Drawing in a deep breath,
Filling your lungs to the top,
Opening the mouth and letting it go.
As you're ready,
Blink your eyes open and take this relaxed feeling with you into the next part of your day.
