Make your way to a comfortable position either seated or laying down and then just take a moment or two to wiggle and adjust your body so that you can make sure you're nice and comfortable.
You can close your eyes or just soften your gaze down to the floor and when you feel like you found your spot take a deep breath in.
Bring your shoulders up to your ears and as you exhale bring your shoulders back and drop them down onto your back.
You can do that two more times.
As you inhale fill the body up,
Shoulders all the way up.
As you exhale bring your shoulders back and let them drop down onto your back.
Now bring your awareness to your breath.
Just notice the air coming into the body and then leaving the body.
You don't have to change your breath,
Try to make the perfect breath.
You don't have to interact with the breath at all.
Instead of using effort to breathe just think about taking a step back and just watching the air as it comes in and as it goes back out.
Allow the breath to be natural.
Think about letting go of any effort,
Allowing the air to move in and then reverse,
Flow back out.
With each breath encourage your body to soften a little bit more.
As you exhale think about your knees relaxing,
Your shoulders melting down.
Soften your jaw,
Relax your tongue,
Soften the eyelids and the spot in between the two eyebrows.
With each breath feel your body becoming more and more calm,
More relaxed.
As you breathe visualize a warm soothing light around you.
This light represents love,
Compassion and care.
Imagine this light wrapping around you like a cozy blanket bringing you comfort,
Relaxation and security.
As you continue to follow the breath let go of any thoughts about work,
Your stresses or worries.
Feel each one of these leaving your body and mind with your breath.
Imagine them dissipating like clouds in the sky leaving behind a clear peaceful space.
Now imagine that you are walking on a path through a beautiful garden.
Feel the ground under your feet,
Gentle breeze passing by your skin.
You feel the warmth from the sun's rays pressing against your cheeks.
As you breathe in you smell the sweet scent of flowers.
Walking through this garden you notice all different shapes,
Sizes and colors.
There's red flowers,
Blue flowers,
White flowers with yellow centers,
Beautiful purple flowers.
Notice all the colors of the rainbow are represented in this garden.
As you explore each flower noticing the shapes of the petals,
Touch of the petals against your skin.
As you're exploring each of these flowers you hear a soft little buzzing.
You see a bee flying from flower to flower,
Stopping for a moment to collect some pollen and then moving on to the next flower.
As you continue to walk through this garden you notice a reflecting pool right in the middle.
You gaze into the water,
See your own reflection.
When you see yourself you're filled with the feeling of joy.
You look at yourself with a big smile and repeat the following affirmations.
I am worthy of love,
I am deserving of care,
I honor myself and my needs.
In the middle of this reflecting pool is a fountain.
This fountain represents your energy.
So you dip your fingers into the water,
You feel yourself being rejuvenated.
Tired mind,
Achy body.
Suddenly,
Completely refreshed,
Feel a sense of warmth and acceptance spreading throughout the body.
With every breath imagine this feeling growing stronger and stronger,
Enveloping you in a cocoon of love and self-compassion.
Place both hands in the fountain.
Feel yourself as brand new again.
Now imagine walking back through the garden,
Again noticing the different colors,
Sounds,
Smells and feelings that you've experienced through this garden.
As you come to the end of the garden,
To the end of this practice,
Just take a moment and thank yourself for dedicating this time to your own well-being,
To practicing self-care.
And whenever you need a moment to relax,
You need to recharge,
You can return to this meditation.
Take a trip through the garden to rejuvenate your batteries and reconnect with your inner sanctuary of peace and self-care.
When you're ready to finish this practice,
Take a slightly deeper breath in,
Sigh out from your mouth,
And when you're ready gently open your eyes.
