Quiet Time Meditation

Let's get comfortable now.

Lie on your back,

Your feet are apart,

Arms are away from your body and palms facing up.

Now close your eyes and remain very still.

This time is for you.

Just allow yourself this time and space,

Time for deep relaxation.

You are fully safe and secure.

I want you now to focus on your breath.

Be aware of your inhalation and note your exhalation.

Focus on your inhalation and exhalation.

If any thoughts come into your mind,

Greet them,

Thank them and just let them float away.

There is no need to engage in a discussion with your thoughts.

Release any tension you may be feeling.

Any tension is melting away and you are more and more relaxed.

Let's relax deeper and deeper.

I'm going to count down from 5 to 0 and as I count you will feel more and more relaxed.

5,

You are relaxed.

4,

You are relaxing more and more.

3,

You are very relaxed.

2,

You are deeply relaxed.

1 and 0,

You are feeling fully relaxed.

Let's take a few moments to enjoy this deep relaxation.

Your body and mind are fully relaxed.

Your body is heavy.

Your limbs are heavy.

And you are sinking deeply into the earth.

Let's take a few moments to enjoy this deep relaxation.

Let's take a few moments to enjoy this deep relaxation.

Let's take a few moments to enjoy this deep relaxation.

Let's slowly return to the body.

Take a couple of deep breaths.

Let's get some movement into your body.

Gently wriggle your toes and fingers.

Slowly move your hands and feet.

Stretch your arms above your head.

Stretching from the fingertips to your toes.

And when you are ready,

Slowly push yourself up to a sitting position.

You are relaxed,

Fully aware and fully present.

Namaste.

Let's take a few moments to enjoy this deep relaxation.