Hello my name is Belle and I will be guiding you through this meditation for the next few minutes.
Let's begin by just resting back very comfortably.
Rest back in the way that is most comfortable for you.
As you settle this will be an opportunity for you to become even more comfortable and to experience a relaxed state very easily and very gently and very comfortably and when you are ready you may want to shut your eyes knowing that you can open them again whenever you want to.
As you rest you can begin noticing the feelings and sensations in your body right now.
Just notice some of the sensations that you can be aware of right now.
For instance as you keep listening to me you may become aware of the sensations as you breathe.
Noticing for example the sensations are different when you breathe in and when you breathe out.
Cool and dry on the inhale and warm and moist on the exhale.
Just notice those feelings as you breathe in and feel your lungs and breathe out and then notice the sense of release as you breathe out.
And now I'd like you to concentrate particularly on the feelings in your toes and feet.
Just allow all the muscles and fibers in your toes and feet to become very deeply relaxed.
Perhaps even picturing what that would look like for all those little muscles and tissues to relax loosely and deeply.
Allowing yourself to get the kind of feeling you have when you take off the pair of tight shoes that you've had on for a very long time and you can just let go of all the tension in your toes and feet and feel that relaxation spread.
And now imagine that this comfort and relaxation is beginning to spread and flow like a gentle river of relaxation upwards through your ankles and all through your calves.
Letting go of all of the tension in your calves,
Allowing them to deeply and restfully comfortably relax and allow that comfort to continue flowing upwards into your knees,
Behind your knees and through your knees and into your thighs.
Letting go of all the tension in your thighs.
Perhaps once again imagining what it might look like for all of those large muscles and tissues to become soft and loose,
Deeply relaxed.
Perhaps already noticing the sensation of gentle heaviness in your legs as they just sink down limply and comfortably.
And continue to allow that comfort to flow and spread upwards at its own pace and speed into the middle part of your body.
Flowing into your tummy,
Through your hips and into your lower back,
Letting that soothing deep comfort spread inch by inch through your body,
Spreading from muscle group to muscle group.
Gradually,
Progressively flowing into your chest and into your back,
Between your shoulder blades and into your shoulders.
Just allow all the tension to loosen and float away,
As if somehow just the act of breathing is increasing your comfort,
As if somehow every breath you take is just draining the tension out of your body,
Taking you deeper and deeper into comfort with every breath.
And allow that comfort to flow into your neck and throat,
Perhaps imagining once again what it would look like for all of those little fibers and muscles in your neck and throat to deeply,
Softly,
Comfortably relax.
Let that relaxation sink deep into your neck and it can gradually flow up your neck,
Up into your scalp and all out across your scalp,
As if you're bathing your head with waves of comfort and relaxation.
And that relaxation can flow down into your forehead and like a gentle wave down across your face and into your eyes,
Your cheeks,
Your mouth and jaw,
Allowing those tissues and muscles to droop down slack and relaxed.
Now allow that comfort to flow back down your neck and across your shoulders and down your arms,
Letting that comfort flow down your arms and through your elbows,
Through your wrists and your hands and fingers,
Right down to your fingertips,
Letting go of all the tension and tightness,
Letting go of all the stress and strain,
All through your body,
Just allowing your body to rest and relax.
So now when you feel ready,
You can gently begin to move your fingers and toes or have a big body stretch,
Gently opening your eyes and feel safely back in the room,
In the space here with me.
Allow your body to slowly wake up,
Feeling totally relaxed and taking that sense of relaxation with you into your day or evening,
Knowing that you can always come back here to find some stillness and relaxation anytime you need.
