Breathe in and out of your nose.
Focus on the breath for a moment.
Start to really be present in this moment.
Just grounding yourself and letting go of what's already happened today.
Forgetting about what's going to happen in the coming hours for the rest of your day and just being present.
Breathing in and out through your nose.
Just notice any sensations that you're feeling.
Don't become attached to them,
Just let go.
Just relax.
Starting at the top of your head,
We'll do a short body scan.
Moving from the top of the head down to the neck.
Just feeling the weight of your head on your shoulders and just relaxing.
Relax the hairs in your head.
If there's any sensations,
Any tension in the neck,
Feel free to have some gentle movement to release that.
Moving into the shoulders and your shoulder blades.
Just again,
Relaxing,
Releasing any tension.
If movement helps,
Feel free to do so now.
It will help you to relax in the meditation.
Breathing in and out through your nose and taking your focus down your arms.
Down past your elbows,
Into your forearms,
Your wrists,
Your hands,
Your fingers and thumbs.
Just relaxing,
Feeling the weight of your arms down by the side of your body and just noticing where your hands are rested.
There's no right or wrong.
Just notice,
Just be aware.
Taking your attention from your hands back up through your arms.
Wash your wrists,
Your forearms,
Your elbows.
Up into your shoulders and just start to scan down your spine.
Starting at the top all the way down through each vertebrae.
Stacking one on top of the other,
All the way down to your tailbone.
Perhaps you begin to notice the space in between your vertebrae,
The expansion in your body as you breathe in and out through your nose.
Becoming aware of your buttocks and your six bones where you're connected to the surface below you.
Becoming aware of the energy in your hips.
Starting to move your focus down through your thighs,
Your knees,
Your shins and calves,
Your ankles,
Heels,
Feet and toes.
Just relax.
Just letting go of any sensations.
If you start to notice your mind wandering off,
If you've got any stories,
Any thoughts,
Just notice them.
Show them some kindness and some love.
Just let go.
Don't become attached.
Just let go.
Breathing in and out through your nose and start to move your focus from your feet back up through your legs.
Cast your knees into your hips.
Once again noticing the connection from your six bones and your buttocks to the surface below you.
Feeling the weight of your body as you're sat down.
Just relax.
Start to move your awareness and your focus up into your heart space.
Breathe deep into your heart space and if it feels good I invite you just to place one or two hands on your heart.
Notice your heart beating.
Notice the regularity of it,
The consistency.
Breathing deep into your heart space and just coming home to yourself.
Letting go of any distractions or feelings within the body and just regulating yourself with your heart.
Perhaps your breath starts to naturally deepen as you enter more relaxed states.
Become aware of the rising and falling of the breath.
Feeling super relaxed and super happy.
Just inviting something that has happened or that you have in your life that brings a smile to your face,
That you feel complete gratitude for.
Just hold that thought or that image in your head,
In your mind.
Breathing into it.
And in your mind's eye bringing that thought or that image closer and closer into your heart.
As you bring it closer you feel the energy,
The joy,
The happiness,
The love,
The gratitude.
Building and building and becoming more palpable.
Just embrace it in your heart space as it gets closer to you.
And just gently in your mind,
Send out thanks,
Send out gratitude.
However that comes to you,
Just silently in your mind repeat that.
Thank you,
I am so grateful.
I am so grateful,
I am so happy and so grateful.
Continuing to feel that energy building in your heart space.
Perhaps you start to notice a little bit of heat in your hands on your heart space as that energy builds.
Continuing to focus on that thought,
That image in your mind's eye and sending it gratitude.
You might start to notice that some other things pop up that you also feel a deep sense of gratitude towards.
Welcome those into it.
If not that's okay,
Just focus on that one thing.
And send it so much love,
So much gratitude.
Thank you,
Thank you,
Thank you,
I am so grateful.
And just start to visualise that these thoughts,
These images in your mind's eyes begin to shine.
There's a luminosity about them,
They become bright.
They become powerful as you hold them close in your heart space,
As you visualise them.
Shining ever so brightly.
Showing their light and how that impacts your life.
Feel the warmth in your body.
Feel the love in your heart.
Feel the gratitude in your spirit.
And in your own time just gently start to bring some movement back into the body.
A little wiggle of the toes,
The legs and your hands,
Your wrists.
Just taking a gentle stretch if that feels good.
And in your own time just open your eyes.
