You may like to take this time to find a comfortable position.
Today's meditation will be a guided relaxation meditation and visualisation.
For this meditation you may like to lie down,
Allowing your arms to rest beside you,
With your palms facing up,
Ensuring that your spine is nice and long,
And your chin is slightly tucked,
Allowing your feet to fall out to the side.
Taking this time now to allow your eyes to close,
And deepening the breath a little here.
Inhaling through your nose,
And exhaling through your mouth,
Settling into the space.
With eyes closed,
You may like to draw your attention now to anything that you can see behind your closed eyes.
You may notice a velvety veil of darkness,
Perhaps the swirling of colours and patterns.
Drawing your attention now to any sounds in your environment,
Stretching outside the window.
You may hear the sound of cars,
Perhaps a dog barking,
Birds,
Or the wind.
Drawing your attention a little closer now,
You may begin to notice the hum of an air conditioning unit,
Perhaps the sound of your own breath.
With the next inhalation,
Just becoming aware of any smells in your room,
You may begin to notice a fragrance,
Or perhaps the smell of a candle.
You may not notice anything particular,
And that's okay too.
Drifting your attention now to any sensations inside your mouth.
You may notice the last thing you ate or drank,
Perhaps the taste of coffee or tea,
Or perhaps nothing in particular.
Allowing your attention to rest now on your sensation of touch,
You may begin to become aware of the draping of clothing over your arms or legs,
Perhaps the weight of a blanket over your body,
Or perhaps just the weight of your body on the surface you are lying on.
And as you feel into this weight,
You may like to start to drop into your breath,
And with each exhalation,
Just dropping into the space a little further,
Just allowing a surrendering,
A deepening of relaxation.
Now,
Just bringing this sense of relaxation to the tip of your head,
Just focusing on the top of your head,
Releasing and relaxing anything that you can feel in this area,
Allowing your eyes to soften,
Your jaw to loosen,
Drifting now down into your neck,
Shoulders,
Allowing a softening in these areas,
And just allowing any sense of tension or tightness to melt away into the ground beneath you.
Drifting now down into your arms,
Hands,
And fingers,
Just allowing a softening in these areas,
You may like to allow your hands to loosen a little more,
Just giving time for some rest,
Drifting now down into your chest cavity,
Ribcage,
Stomach,
Releasing and relaxing any tension in these areas,
Allowing a softening of your stomach muscles,
You may like to use the breath to breathe into these areas,
To soften a little more,
Moving down now into your pelvis,
Thighs,
Kneecaps,
Just allowing a sense of softness,
And melting away of anything that you were holding onto in these areas,
Drifting now into your shins,
Calves,
And feet,
Just releasing any tension that you may feel,
Deepening your sense of relaxation,
And allowing any soreness or tightness to melt into the floor,
And as you keep your focus on your feet,
You may like to visualize your feet standing on lush green grass,
You may feel the cool green grass tickling the soles of your feet,
And soothing any aches and pains,
And as you raise your gaze on the soft green grass,
You like to visualize a beautiful forest in front of you,
The trickling stream running right through,
And it's a beautiful sunny day,
And the warm sunshine bathes your skin in beautiful light,
And soften your gaze and begin to take slow,
Quiet steps towards the trickling stream,
From a distance you can see tiny fish swimming,
Birds darting on either side of the trickling river,
As you approach the water's edge,
And just dip your toes in,
Toes in,
The water is cooling,
Relaxing,
It soothes your feet and toes,
And as you sit here a little longer with the sunshine on your face,
You lie back on the bank,
And take in the beautiful scenery,
You can hear the birds chirping,
The wind rustling the leaves and the trees above you,
And you may like to sit here for a little longer in silence,
Listening to the trickling stream,
Allowing the stream to melt away any aches or pains or stresses,
And just allow yourself to surrender,
Relax in a beautiful fast,
You may like to bring back a gentle movement now,
Just allowing your toes and fingers to wriggle,
You may like to rock or sway in any way that feels comfortable,
Allowing yourself to begin to notice any sounds in the room that you are in once again,
And perhaps any fragrances around you,
And when you feel ready,
Just allowing your eyes to open now,
And just thanking yourself for allowing this time today to meditate,
Thank you.
