Welcome to this guided meditation to relax your body,
Mind,
And heart.
Let's start with noticing your breathing.
You might notice the air coming in and out of your nostrils.
You might notice your belly rising and falling.
Just notice there's no right way.
Now imagine that your breath is as easy and relaxed as the breath of a sleeping baby.
Full and easy.
Feel your body breathe.
The rise and fall of your belly as the breath moves in and out of your body.
The sensation or the sound of the air moving through.
The breath rolling through your whole body,
Renewing every cell of which you're composed.
Breathing.
Soft breath.
Feel your breath caress you.
Imagine that your breaths are like waves that roll up onto the beach and caress every granule of sand,
And then roll back to the sea again.
Breathing.
Waves of breath in and out.
Each breath caresses every cell of which you are composed.
Every cell in your body breathes.
Breath washes through.
Imagine each exhalation carries away your tensions.
Breathing.
As you relax,
Feel your body let go.
Feel your weight sink into the support of whatever you are sitting or lying on.
Relax into this support.
Appreciate that the earth always supports your weight,
Always sustains your life.
Relax into this support.
Trust it.
Let go into it.
Relaxing.
Feel the earth supporting your body.
You may want to imagine your body being supported in a warm pool of water,
Gently moving up and down as breath moves in and out.
Tell your body it can relax.
It can relax a little more now.
Relaxing.
Feel all the parts of your body relax.
Your face relaxes.
Your jaw relaxes.
Breathing.
Your neck relaxes.
Your shoulders.
Your belly relaxes.
Breathing.
Your whole body relaxes.
Feel your whole body relaxing.
Notice if any areas need extra attention.
If there's holding anywhere,
Send your breath there.
Breathe.
Feel the area breathe.
Rest.
Feel yourself relax more and more.
You can create a symbol that represents this physical sensation.
Imagine something that symbolizes this relaxed state,
However you wish to represent it.
It could be a picture,
A sound,
A gesture.
And when you have that symbol,
Tell your body that the next time you bring this symbol to awareness,
It will relax deeply as it is now relaxed in a matter of moments.
Tell your body this and expect it to be the case.
Know that every time you bring your relaxation symbol to awareness,
It may cause your body to enter a deeper state of relaxation more quickly and more easily.
Now bring your attention to your mind.
Be aware of the various thoughts that are running through your mind.
Appreciate the expanse of awareness and imagine giving your mind permission to relax into its natural sense of spaciousness and breathe.
To help your mind relax,
You may imagine yourself in a peaceful place,
Imagining all the details of the scene.
You may imagine soothing music,
Or you could simply listen to and feel your breathing.
Breathe and draw in calm.
Feel your mind relax into its natural state of expansiveness,
As though your breath were like a breeze that clears the air.
Imagine sending your breath right through your mind.
Breathe and your mind opens.
Feel your spacious awareness.
Sense lots of space for whatever thoughts cross the sky of your mind.
So much space that you can begin to detect the space between your thoughts.
Imagine that your thoughts are free as birds that soar through the air.
Feel your mind relax into its natural state of spaciousness.
Imagine your mind opening as though it were to extend as far as the horizon.
Imagine your mind relaxing as wide as the universe.
As your body relaxes into the support of the earth,
Your mind relaxes into the universe,
However you experience this.
Each time you exhale,
Your mind relaxes even more.
Spacious and open.
Ample room for whatever thoughts cross the sky of your mind.
Your mind is as open as the skies.
And now let's relax emotionally.
Become aware of your emotional self,
All that you've been feeling lately.
Pay attention to your heart.
Notice the emotional climate in which you reside and the feelings present now.
Feelings that judge how the world should be,
How you should be,
How your life should be.
All the pushing and pulling.
Just notice.
Now give yourself permission to relax emotionally.
Tell yourself that as you meditate,
You can let go emotionally and relax.
Imagine that you can send your breath right now into any constriction.
Sense your breath dislodging all difficulties and stuck emotions.
Like a lightning rod,
Imagine grounding out all this energy,
As though all negativity drops down into the ground by the sheer weight of itself,
Fertilizing the earth.
Let go of the shoulds.
Breathe them out.
Each time you exhale,
Breathe and release all the shoulds,
All the negativity.
Feel your heart lighten.
Breathe and let the constriction go.
Breathe it out.
Now take time to comfort yourself.
You deserve it.
Appreciate your goodness.
Acknowledge all the efforts you've made lately.
Tell yourself just what you need to hear and listen.
Be kind to yourself.
You deserve it.
Breathe in the love.
Be gentle with yourself.
Feel yourself soften inside.
Feel your heart open and become warm.
Appreciate yourself for all that you've been through,
For all you've given.
Appreciate your goodness,
However you experience it.
And let your heart relax into loving kindness.
Feel your heart open and smile.
Now take all the time you want in this space just to be released in body,
Mind,
And heart.
