This meditation is for the purpose of relaxation.
Please take a moment to make sure that you are warm enough and that you are seated comfortably.
Rest your hands loosely in your lap and close your eyes.
For now,
Simply notice your breathing.
Notice how it feels as you breathe in and out.
In a moment we will take a few deep breaths.
Notice how by focusing on your breath it naturally becomes slower and deeper.
When you are ready,
Take a long,
Slow,
Deep breath in,
Hold it for a moment and then slowly exhale.
Just allow any tension to melt away as you gradually relax more and more deeply with each breath.
Take another long,
Slow,
Deep breath in,
Hold it and then exhale.
Empty your lungs completely with your out breath.
Take a third deep breath in,
Take your time,
Hold it for a moment and then let go.
Already you are beginning to drift into a state of deep relaxation.
Continue to breathe slowly and gently in your normal way.
Relax.
Now bring your awareness to the top of your head.
Sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Let the muscles in your forehead and temples relax.
Allow your eyes to relax.
Let your cheeks and jaw soften and let go of all tension.
Now this peaceful feeling flows down your neck and deep into the muscles in your shoulders,
Soothing them,
Releasing them.
Breathe.
Allow this peaceful feeling to flow through your arms,
Relaxing and soothing all the way to the tips of your fingers.
As your body relaxes,
Your mind relaxes.
Thoughts become weightless like wisps of cloud on the breeze.
If any thoughts arise,
Simply notice them and then refocus on your breathing and the sound of my voice as you continue to relax.
Now the peaceful sensation flows through your chest and your stomach.
Feel how this area gently rises and falls as you breathe slowly and deeply,
Soothing and relaxing.
Turn your attention to your back and feel this relaxing sensation flow all the way down your spine.
Now the peaceful feeling flows through your lower body.
Relax your buttocks,
Back of your thighs,
Front of your thighs.
Feel all these large strong muscles becoming loose and relaxed.
Soothing feelings flow down through your knees and into your calves.
Your ankles relax.
Now your feet relax.
Your entire body is soft,
Calm and relaxed.
I will leave you now for a few minutes to enjoy this sensation.
Slowly bring your awareness back to your body.
Feel your contact with the seat,
Your feet with the floor.
Slowly start to bring a little movement back into your fingers and toes.
When you are ready,
Open your eyes,
Fully awake and alert back in the world.
