Meditation to Deeply Relax & Center Yourself

Find a comfortable seat or if you prefer,

Lie down.

You want to sit as upright as you can without using any extra muscle tension.

And then simply focus on your breath.

Inhaling and exhaling.

And then imagine at the top of your head,

You are breathing in and out.

And then imagine at the top of your head,

There's a rope attached,

Pulling you gently upwards.

Or if you're lying down,

Pulling away from your body,

Extending your spine gently.

Focusing on your breath.

And with each exhalation,

You want to drop a little bit more tension from your body.

On the next exhalation,

Drop any tension from your legs.

And from your feet.

Exhaling and dropping tension from your arms and hands.

Your back,

Your neck,

And your shoulders.

Drop your shoulders back and down.

Your chest opens.

Your heart center opens,

Your energetic heart center,

Which is in the middle of your chest.

Inhaling and exhaling.

And if there are any thoughts coming in,

Simply observe.

Observe and then go back to your breath.

The next exhalation,

Drop those thoughts.

If there are emotions coming up,

Anger,

Fear,

Sadness,

Just observe.

And then go back to your breath.

And drop the emotions with your next exhale.

Inhaling and exhaling.

And there is no right or wrong here.

This is a simple exercise to relax and to center.

Keep going as long as you like and enjoy.

And then go back to your breath.

And then go back to your breath.

And then go back to your breath.

And then go back to your breath.

And then go back to your breath.

And then go back to your breath.