Let's take some time for you.
It doesn't matter if you're just about to start your day,
If you are coming to the end of it,
Or if you're somewhere in the middle.
This time is just for you to relax.
So let's take a deep breath in for as long as you can,
And just when your lungs feel as if they can't feel anymore,
Let it all out.
Ready?
Inhale,
And exhale.
Let's repeat that.
Inhale,
And exhale.
Did you feel any tension release from your body as you did that?
Let's pay closer attention to your body right now.
Let your breath go back to normal,
Find it falling into its regular rhythm.
You're not trying to change it,
Just paying attention to it.
Is it fast,
Or slow?
Is it deep,
Or shallow?
Can you feel your stomach moving with every inhale,
And every exhale?
What about your chest?
How does it differ to the way your stomach moves as you breathe in?
Pay attention to the way that your shoulders are moving now,
The rise and fall of every breath.
Is your back growing as you breathe in,
Expanding out?
And does it shrink as you breathe out,
Collapsing in?
Notice how you feel,
Paying attention to those body parts.
Did you find your mind wandering,
Thinking about what you need to do,
Or what you've just done?
That's okay,
We're not here to judge it.
If you notice your mind wandering,
Just nudge it back in my direction.
Let's take another deep breath in,
And out.
Coming back to the body,
Let's bring the focus up to the head.
Breathing in,
And we'll flow down on the breath out.
Inhale,
Focus on your forehead,
Relaxing your eyebrows as we breathe out.
On that next exhale,
Think about relaxing around the eyes.
Let's keep moving down,
Exhaling and feeling the tension leaving your jaw,
Your neck,
Your throat.
Follow your natural breathing rhythm,
And on that next exhale,
Relax your entire back,
From the neck all the way down to your hips.
Breathe deeply into that feeling.
Feel the breath and the flow of relaxation spread from your back to your stomach,
And up into your chest.
Feel how utterly relaxed your upper body is right now.
Let's balance that out with your next breath.
Bring attention back to your hips,
And exhale to relax them.
With that next exhale,
Push the relaxation down into your thighs.
Keep pushing down to your knees.
Breathe into your calves,
And then your ankles,
And finally the feet that hold you up all day.
Breathe into your entire body,
And as you feel that relaxation spreading from the top of your head to the tip of your toes,
Take this time to thank yourself for giving yourself the attention that you deserve.
On the next breath,
Feel the relaxation flow from your head all the way down,
And then we'll take a deep breath in through the nose,
And release it through the mouth.
We'll do that three times to bring you back to the present moment.
One,
And last one,
Three.
Let's bring some movement into your body.
Wiggle your fingers or your toes,
Maybe moving your head lightly from side to side,
Or blinking your eyes.
Whatever you need to bring you back into the present moment.
As you look around you and prepare to move on to the next part of your day,
I just want to thank you so much for spending some time with me and choosing to meditate.
I hope to see you again soon.
Namaste.
