Welcome to today's meditation.
Take a moment to begin to settle in wherever you are,
Whether you're sitting or lying down.
Just let yourself arrive fully into your space and begin to gently close your eyes if that feels safe or just lower your gaze and begin to gently notice your breath,
Allowing your breath to become long,
Slow and relaxed.
Inhale Exhale and again inhale exhale and one more time inhaling deeply and exhale fully and with each breath feel your body begin to relax,
Releasing any tension as you breathe in your shoulders,
Your neck,
Your face,
Really allowing these parts of your body to begin to soften and relax with each breath.
Let your hands rest comfortably,
Allow your body to feel fully supported by the surface beneath you.
Now take a deep breath in through your nose and as you exhale feel any stress or tension begin to melt away,
Any stress from the day or from the week so far.
Let it gently fall away.
Now let's take two more deep breaths just like this,
Inhaling deeply,
Exhaling fully and once more inhale and release and let your body soften even more with each breath and now bring your attention down to your feet and notice any sensations here and allow your feet to soften and relax,
Bring your awareness to your ankles,
Your calves,
Your knees,
Letting go of any tension here.
Feel this wave of relaxation move into your thighs,
Your hips,
Your lower back.
Now gently scan your awareness up into your belly,
Into your chest,
Your heart center,
Let it all soften and relax.
Now bring your attention to your hands,
To your wrists,
Your arms and shoulders,
Letting go just a little bit more.
Bring your awareness now to your neck,
To your jaw,
To the muscles around your eyes and finally to the crown of your head and now imagine that there is a soft white light entering gently through the crown of your head and this light is calm,
It's healing,
It's supportive.
Let this light flow into your head relaxing your mind and this gentle light flows into your neck,
Down through your shoulders,
Your arms and into your fingertips and as it moves it fills you with calm,
Healing energy,
Relaxing every muscle and feel it move through your chest,
Your heart center,
Bringing in peace,
Balance and stillness into this space and let this light continue down into your belly,
To your lower back,
Your hips,
Your legs,
All the way to the tips of your toes and with each breath you feel lighter,
More open,
More relaxed.
This light now surrounds you,
Wrapping your body in a gentle,
Protective energy.
There is nothing you need to do right now but simply rest here and breathe and begin to gently bring your awareness back to your body,
Noticing the support beneath you,
The air on your skin,
The rhythm of your breath.
Gently wiggle your fingers,
Your toes and when you're ready take a deep breath in and exhale slowly.
You can bring your hands to your heart and just thank yourself for taking this time to connect with yourself and when you feel ready you can gently open your eyes and thank you for joining me.
Until next time.
