Welcome to your guided meditation,
And together let's take a moment to let go of the day,
To leave your busy lives at the door,
To just leave any plans and to-do lists for the days ahead.
Everything can just be revisited later.
Let's take a moment to close every open tab on the computer screen of your mind,
To switch off the phone,
To turn off the engine,
To really start to quieten the noise within.
And imagine physically pressing a pause button,
And just watch as everything starts to slow down around you,
Like the world is in slow motion,
Until it gradually stops.
Now visualize a volume dial,
And physically turn down the volume all the way down to zero,
Bringing awareness to your breath,
And taking a big deep breath in through your nose,
Feel your belly rise,
And then part the lips and gently sigh the breath out through your mouth.
Repeat that again.
Follow your breath all the way to the very top of your inhale,
Find that pause,
And then follow your breath all the way down to the very bottom of the exhale,
And find that pause.
Inhale deeply,
Exhale completely.
Inhale,
Feel everything expand.
Exhale,
Allow everything to just soften down.
Feel your hands and fingers soften.
Feel your hips soften.
Feel your belly soften.
Release and drop the shoulders,
And feel your shoulders soften.
Loosen and unclench the jaw,
And feel your jaw soften.
Gently smoothing out your forehead,
Feel your forehead soften.
Everything around you is now quiet,
Peaceful,
And still.
Feel the inner peace.
Feel the stillness.
Feel the comfort and the ease that comes with that.
Now,
Let's go within and see if we can really slow everything down.
Slow down your breathing.
Long,
Slow,
Deep,
Even breaths.
Breathe into the whole of your body,
From the tips of your toes to the very top of your head,
Slowing everything down.
Allow your mind to slow down.
Turn the volume dial of your mind all the way down.
Feel your heart rate slow down.
Feel your entire nervous system slow down.
Now give every internal system in your body permission to really slow down.
Allow your entire being to soften,
To become quiet,
To slow all the way down.
Allow your inner world to quieten,
To slow all the way down to a gentle pause.
In this moment,
You have nowhere else to be,
And you have nothing else to do.
Just breathe and be here now,
In this one precious moment.
In each one precious breath,
In this one precious pause,
Continue long,
Slow,
Deep breaths.
Soak in the stillness.
Float in the peace and quiet.
Allow it to sink into your bones,
To dissolve any tension.
Just allow everything to slow all the way down.
Feeling grounded.
Feeling calm.
Feeling peaceful.
Being present.
Inhale deeply.
Exhale completely.
Inhale,
Find that pause.
Exhale,
Find that pause.
Inhale,
Feel everything expand.
Exhale,
Allow everything to soften down,
To slow down into deep,
Peaceful,
Restful sleep.
