Sometimes,
When we've had a busy day and a stressful day,
And not given ourselves the opportunity to let go,
We need to calm ourselves and prepare and relax for the day ahead,
In the evening.
This meditation will take you into deep relaxation,
Letting go of any tension,
And then a breathing set which will allow you to calm yourself down,
Ready for the night ahead.
The best time to do this meditation is just before bed.
You can lie in bed and listen to this as you fall asleep or rest in the chair.
It's best not to do this while driving or any other activity that requires concentration.
I'm going to help you relax,
Deeply relax,
Close your eyes,
Take this opportunity to take time out for yourself,
To connect with your breath,
Remembering to keep your mouth closed and breathe through your nose if you can.
Let's begin.
What I'd like you to do is relax your toes,
Relax,
Focus on your toes,
Imagine the tension melting away,
Slowly moving away.
Imagine all the stress in your feet lifted and now they're free.
All the time allowing yourself to breathe with ease,
Gently and softly.
Focus on your ankles,
Imagine them relaxing,
Letting go of any tension.
Focus on your knees,
Let go,
Feel free.
Focus now on your thighs and just let go of any tension there,
So your legs are feeling light and free and your muscles are becoming softer and softer.
Focus on your pelvic area,
Imagine it becoming light and soft,
Letting go of any tension in all the organs within your body.
Just imagine like waves,
All the tension being lifted away from your body,
Your chest now feels light and soft,
Feeling free.
As you let go of any tension or tightness in your chest,
Imagine your chest light and your breath flowing with ease.
As you deeply breathe,
Breathing in vitality through your nose,
Allowing the air to come and vitalise all your cells within your body.
Imagine your cells lightening up,
Feeling joy as they see the air come in,
Bringing the gift of life.
This precious life of yours is now being taken care by the air.
Connect with the air,
Connect with your breath,
Feel yourself at one with your breath as you inhale.
And as you inhale,
Feel your navel point move away from your spine.
As you exhale,
Feel your navel point come back towards your spine,
Remembering to pause on the inhale,
And on the end of the exhale,
Pause.
Continue long deep breathing,
Listening to relaxing music.
Now my friend,
I want you to focus on your breath,
And this time as you exhale,
I want you to exhale more deeply through your nose,
Taking your exhale right down to your pelvic floor muscles,
Pausing there and counting to six.
One,
Two,
Three,
Four,
Five,
Six,
And then slowly inhale,
Allowing your navel point to move away from your spine,
Slowly back up to your nose,
And this time just count to four.
One,
Two,
Three,
Four,
Now exhale,
And as you exhale your navel point moves back down towards your spine.
At the end of the exhale,
Count to six.
One,
Two,
Three,
Four,
Five,
Remembering as you inhale your navel point moves away from your spine.
At the end of the inhale,
Count to four.
One,
Two,
Three,
Four,
And then when you come to the end of the exhale,
Count to six.
Five,
Six,
Continue breathing like this for three minutes,
Listening to relaxing music as you do,
Remembering as you inhale,
Pause for four seconds,
As you exhale,
The end of the exhale,
Count to six.
Continue deep breathing,
Inhale and exhale,
All the time keeping your mouth closed.
Remember,
The breath you was given,
Was given to you as a precious gift,
And like all gifts,
It should be treasured and taken care of.
Take this precious gift of life that you've been given,
And all that you do,
Do it gently,
Gently eat your food,
Eat your food slowly,
Allowing all the nutrients to enter your cells,
Allowing the elements of the earth to sustain you,
Keeping you connected and calm in all circumstances,
Just as Mother Earth does.
Remembering,
As you eat your food,
You chew your food slowly,
Slowly,
Remembering to chew your food slowly,
Let all the food digest and come down.
At the end of you chewing your food,
You take a few deep breaths,
Inhaling and exhaling as you take your next bite,
And then again slowly chew your food,
And taking a few deep breaths as you finish.
Do everything gently,
Thank the universe for giving you this gift,
This precious gift of breathing,
This gift given to you by the universe,
Is the most precious of all gifts,
Giving you strength and vitality,
The gift of life is yours forever,
And like all treasured gifts,
Should be looked after.
Use it gently,
Slowly,
Slow your breath,
Make it last,
Relax,
Knowing that you are taken care of by the world,
And looked after by the world,
The universe,
The universe which gave you this breath,
Take now time out to focus on your breath daily,
Accepting this precious gift.
Slowly bring your awareness back to your surroundings,
Coming out,
Opening your eyes,
Feeling refreshed and energised,
Or ready to sleep.
Sleep my friend,
Come back into deep relaxation,
And have a wonderful sleep.
