Find a comfortable position,
Whether sitting or lying down.
Gently close your eyes.
Take a deep breath in through your nose,
Feeling your lungs completely.
Holding it for a moment and now exhale slowly.
Through your mouth.
Letting go of any tension.
Let's take a few more deep breaths together.
Inhale deeply.
Hold for a moment and exhale.
Feeling your body relax further with each breath.
One last time.
Breathe in deeply.
Breathe out slowly.
Allow your breath to return to its natural rhythm.
Letting go of any distractions.
In this meditation,
We will focus on calming the mind.
Set a personal intention for this practice,
Such as I welcome peace and stillness.
Allow this intention to settle in your heart as you prepare for deeper relaxation.
Now bring your awareness to this sensation of your body.
Feel the weight of your body pressing down into the surface beneath you.
Notice your feet,
Your legs,
Your back and your shoulders.
As you breathe,
Become aware of any area of tension.
With each exhale,
Imagine releasing that tension.
Let your body become heavy and relax,
Sinking deeper into comfort.
Now gently shift your focus to your mind.
Notice any thoughts that arise like clouds drifting through the sky.
You don't need to engage with these thoughts.
Simply observe them.
Acknowledge them without judgment.
If you find yourself getting caught up in a thought,
Gently guide your attention back to your breath.
Inhale deeply and exhale slowly.
With each breath,
Create space in your mind.
Allow thoughts to come and go.
Recognizing that they are not defying you.
Now bring your attention to your breath.
Notice the natural rhythm of your inhalation and exhalation.
Feel the cool air entering your nostrils and the warmth of your breath as you exhale.
Count your breaths if it helps you to focus your mind.
Inhale for a count of four.
Hold for one and exhale for a count of six.
Continue this pattern for a few rounds allowing the rhythm of your breath to calm your thoughts.
If your mind begins to wander,
Gently return to the breath.
Counting again as you breathe.
Now visualize a peaceful place in your mind.
A serene landscape.
A quiet room or a beautiful garden.
Imagine yourself in this space.
Feeling safe.
Safe and ease.
Allow the sights,
Sounds and sensation of this place to wash over you.
With each inhale,
Breathe in the calmness of this environment.
With each exhale,
Release any remaining tension or noise in your mind.
Stay in this peaceful place for a moment soaking in the tranquility.
As we prepare to conclude this meditation,
Begin to bring your awareness back to your breath.
Notice the rise and fall of your chest.
Take a few deeper breaths.
Inhaling deeply and exhaling fully.
Inhaling deeply,
Exhaling fully.
Inhaling deeply,
Exhaling fully.
Now bringing your awareness back to your body.
When you feel ready,
Gently open your eyes.
Take a moment to notice how your mind feels calmer and more centered.
Carry this sense of calm with you as you move through your day.
May you be well.
May you be happy.
May you be peaceful.
Choose loving kindness.
Thank you so much.
Thank you.
