Welcome,
Beautiful soul.
I'm Paul and I'm so grateful that you've chosen me to be your guide today.
As we move through this meditation together,
We'll relax every part of your body and mind,
Leaving you fully refreshed and ready for the day ahead,
Or for a good night's sleep.
If possible,
Try not to fall asleep during the meditation,
But if you do,
That's okay.
Your subconscious will still hear every word that I say,
And your body and mind will receive the same relaxing gifts.
Now,
Find a quiet space to sit or lie down,
Somewhere where you won't be disturbed for the next 15 minutes.
Silence your phone and take a moment to move your body into a comfortable position.
Let your body gently sink into the surface that you're sitting or lying on.
Rest your arms gently by your sides or in your lap and slowly close your eyes.
Place your tongue on the roof of your mouth.
Allow your lips to part just a little and take a slow,
Deep breath in through your nose.
And slowly take a long,
Slow,
Deep breath in through your nose and breathe out.
Continue to breathe like this.
You don't need to do anything else right now.
Just breathe.
Thoughts will enter your mind,
And that's okay.
The mind doesn't need to be clear.
But as thoughts appear,
Just notice them and then let them pass.
Imagine them like clouds on a beautiful summer's day,
Just gently drifting across the blue sky of your mind.
Breathe in and breathe out.
Together,
We'll now start to scan our whole body,
From the tips of our toes to the top of our head.
Just follow my voice and allow me to guide you.
We'll start by focusing attention on the feet.
Notice how the soles or hills of your feet connect to the surface that you're sitting or lying on.
Imagine beautiful green roots growing from your feet downwards,
Rooting you to Mother Earth.
Feel how secure you feel,
How safe.
Allow your feet to relax.
Relax your toes,
The balls of your feet,
Your arches,
Your heels.
Feel the relaxation through them all and then allow it to move up your body.
Gently tense the muscles in your calves.
Feel how the muscles contract.
Hold that tension for just a few seconds and then slowly release.
Tense the muscles in your thighs,
Tense your knees.
Again,
Hold the tension for just a few seconds and slowly release.
And now notice how relaxed your legs and your feet feel.
If you do sense any tension anywhere,
Just focus your attention on that area and gently breathe through it.
There's no rush,
Just breathe.
Softly tense and release the muscles of the butt and feel how gravity is pulling your hips downwards into the surface that you're sitting or lying on.
Feel how the weight of your whole body is so beautifully supported.
Soften your belly and as you breathe in,
Feel your belly rise.
Push it outwards,
Making it as big as you can.
Then pause your breath for just a few seconds and feel the strength that comes from your gut,
Your power centre.
And then slowly breathe out,
Feeling your belly soften once more.
Create a little tension in your back and your shoulder blades by pushing them down into the surface.
Hold that tension briefly.
And then as you breathe out,
Feel how your back just sinks comfortably down again.
Relax your shoulders and notice how they drop as the tension,
The weight of the world is released.
Take a long,
Slow deep breath in and feel your chest rise.
Feel your lungs fill with the clean,
Fresh air.
Focus on your heart centre and give gratitude for the perfect job it does for you every day without question.
Notice the weight of your arms.
Feel the energy in your hands and at your fingertips.
Hold tension just briefly in your arms,
Your hands and your fingers and then slowly release.
And now scan your whole upper and lower body for any signs of tension and if there are any,
Just gently breathe into those areas and feel them relax.
Feel how those relaxing sensations continually move up and through your body.
Give yourself permission to enjoy this relaxation.
You have nowhere else to be.
There is nothing else to do.
This is your time and you deserve it.
Notice the weight of your head on your shoulders.
Allow your facial muscles to relax.
Soften your chin,
Your cheeks,
Your brow.
Feel the weight of your eyelids gently closed,
Creating that perfect environment of peace for you.
Notice the beautiful darkness.
Notice the silence.
Scan your whole body for any signs of tension and gently breathe through them.
Imagine a wave of relaxation entering through the soles of your feet now and slowly and gently moving its way upwards through every part of your body,
Perfectly relaxing.
And imagine now that you will release this relaxing energy through the top of your head,
Your crown chakra,
Returning it with gratitude to the universe.
And as your energy is released,
A beautiful bright stream of white light enters through the top of your head and floods your body with new vitality,
Beautiful new energy,
A gift to you from the universe.
And smile,
A great big beaming smile.
Notice how this simple act of turning your mouth up instantly brings a sense of happiness.
And continue to breathe in and out slowly,
Deeply.
And now we're coming to the end of this meditation.
Enjoy the relaxation that you can feel all over your body and take this feeling with you as you go about your day.
Or if it is night time,
Allow it to take you into a deeper,
More relaxing sleep.
Take three more slow,
Deep breaths in and out.
And then,
When you are ready,
Open your eyes.
Namaste.
