This is a mind and body relaxation meditation.
Find somewhere quiet where you can relax comfortably without being disturbed.
Somewhere where you can close your eyes and feel ready to go into a meditation.
So sit comfortably on a chair or lie down and find a nice quiet place where you can relax.
Focus on the breath.
Take a deep breath in through the nose and release through the mouth.
Take another deep breath in through the nose and release through the mouth.
Notice how the breath feels when you draw it in through the nose.
Focus your attention on the breath.
Does it feel cool?
Track the breath.
Follow it as it comes in through the nose,
Down through the throat and into the chest.
Focus your attention just on the breath and how that breath feels.
Draw the breath in through the nose and imagine you can bring it into your mind to relax your mind and allow your mind to receive the breath,
The life force that you're bringing in.
With the next breath draw it into your mind to that space behind the eyes.
Feel your forehead relax,
Relax your eyebrows and draw in the life force of the breath and ask your mind to receive.
Receive the relaxation and the rejuvenation of the breath.
Allow the breath to fill that area behind the eyes.
Imagine the breath is gently cleansing your thoughts and bringing in relaxation,
Rejuvenation and perhaps even light.
Maybe you can send love to your mind with your next breath.
Imagine as you draw in the breath you're drawing in life force and love into your mind and into your thoughts.
Welcome your mind,
Allow your mind to be present and just relax and enjoy the energy spa.
Doesn't need to think at the moment,
Just receive and allow the gentle rejuvenation of the breath to flow into your thoughts and gently relax the mind.
Allow your mind to receive the life force of the breath.
And now follow your breath down through the throat and into the chest.
Imagine the breath filling the chest area and across your shoulders and through your back.
Fill your lungs with this life force.
Welcome your heart and allow your heart to receive the gift of the breath.
Follow the breath in through the nose,
Down through the throat and into your chest.
Allow your heart to receive and relax and welcome the life force of the breath.
Ask your heart to relax.
We welcome the heart and thank it for being present.
We ask the heart to receive the gift of life force of the breath.
With your next breath,
Imagine you can send the breath through the whole body.
Track the breath as it comes in through the nose and goes into the mind.
Imagine it flowing to the top of the head,
Down through the face,
Down through the neck and the shoulders,
Into your arms,
Into your hands and fingers.
With the next breath,
Draw it in through the nose,
Down through the throat,
Fill the chest and imagine the breath filling your stomach.
Flowing down into the hips and the legs and the knees,
The ankles and into your feet.
Visualize the breath flowing from your feet into the earth,
Anchoring and grounding your energy here in the present time.
With your next breath,
Send it anywhere it needs to go in the body.
Anywhere you might be feeling any tension,
Any little aches and pains.
Just through your mind,
Direct the breath into those areas and ask those areas to receive the life force and the love of the breath.
Draw the breath in and send it wherever it needs to go.
Perhaps it's around the temples or the back of the neck,
Down through the spine,
Into the joints,
The knees,
The ankles,
The wrists.
Send the breath wherever it needs to go.
Imagine the breath as life force,
Bringing rejuvenation and energy and love into all parts of your body,
Into all your organs,
Your bones,
Your skeleton,
Your muscles.
And ask each part of you to receive the gift,
The life force,
The love of the breath.
Continue to follow the breath and track it as it flows through your body.
Allow the breath to heal wherever it needs to go.
Allow your body to be completely relaxed and to receive the gift,
The life force,
The love and the magic of the breath.
Take a few more breaths now.
Notice how you feel.
Notice how your mind feels and your body and your heart.
And when you're ready,
Wiggle your toes and your fingers.
Come back into the body.
Be fully present and open your eyes.
Return to your room,
Fully awake and aware.
Have a glass of water and notice how you feel.
Take another deep breath and allow yourself to be fully present.
