Welcome.
Today we're going to practice a simple relax and release with the breath.
So find yourself in a comfortable place either sitting down or lying down.
And where have you been today?
How have you felt?
However you're feeling,
You can relax.
It doesn't matter what's gone on today,
How you're feeling right now,
You can relax.
It's your natural state.
Your natural state is relaxation and it gets covered over by all the thinking,
Overthinking,
Mental activity.
So we're going to use the breath to anchor us and center ourselves back into our natural state which is a sense of relaxation,
Restfulness.
I want you to place your hands on your belly comfortably.
Your exhales are going to be a little bit longer,
Just slightly longer than the inhale.
So take a deep breath in down into your belly,
Feel the belly expand and exhale and let the sensation of softening overtake you.
Breathing in,
Down into the belly and then exhale and feel a softening,
Melting sensation.
Breathe in,
Exhale,
Softening.
Bring your hands upwards,
Place one hand on your heart and one just below it at the bottom of the ribs and again,
Breathe in and exhale,
Let your body soften,
Softening.
Breathing in and exhale,
Feel the warmth of your hands,
Breathing in and exhale a little bit longer than the inhale,
Body softening.
One more,
Breathe in,
Exhale,
Letting the hands be relaxed on your lap or by your sides and focus now on the very top of the head,
The crown of the head.
And as you breathe in,
Sensing the scalp opening,
Relaxing as you exhale all the way down to the feet.
Breathing in,
Focusing on the top of the head opening and as you exhale,
Softening all the way down to the bottoms of the feet,
The soles of the feet.
And again,
Breathe in,
The crown,
The scalp soft and open and then exhale,
Down bottoms of the feet.
One more,
Breathing in,
Top of the head,
Exhale all the way down the body,
Out through the soles of the feet.
Now allow your breath to just come and go in a normal natural rhythm.
And as you anchor yourself to the breath,
Even if there's thinking going on,
Just anchor yourself to the breathing.
Feel your breath,
Sense your breath,
Stay with it,
Connected.
And let it take you deeper beyond all thoughts and thinking into your natural state which is calm,
Relaxed,
Present,
Open.
And when you start thinking about something,
Just notice a moment of recognition.
And then anchoring,
Anchoring into the breathing and feeling that alive presence and awareness that is always there,
Always there.
Doesn't matter what's going on in your life,
What thoughts you've had,
Feelings,
In any moment you can relax into this aware presence that is always there with you and has always been there with you.
And the more you practice,
The stronger it gets,
This connection to what's real.
Beyond your thinking,
You're anchored into this alive presence and energy,
This awareness,
Alert stillness.
And take note right now of how you're feeling.
Perhaps you feel a little bit more relaxed.
Perhaps you feel a lot more relaxed.
So I invite you to use this meditation as often as you need to and just come back to your natural state of restfulness,
Relaxation,
And present awareness.
Thank you.
.
