This is Rasa.
Welcome to your guided meditation.
Take a seat somewhere comfortable and rest your hands in your lap.
Close your eyes.
Take a deep breath in through your nose.
Gently release the breath through your mouth.
Take a slow deep breath in through the nose.
Allow the air to fill to the bottom of your lungs.
Slowly,
Gently release the breath through your mouth.
Take a slow deep breath in through the nose.
Allow the air to fill to the bottom of your lungs.
Hold the breath for a count of 1,
2.
Now slowly,
Gently release the breath through your mouth.
Allow your breathing to continue naturally.
As you breathe,
Notice the tension you may be holding in your muscles.
Let it go.
Notice any tightness in your back.
As you breathe out,
Allow the tension in your back to release.
Allow your spine to settle into comfortable alignment.
Notice any tightness in your shoulders.
As you breathe out,
Allow your shoulders to fall.
Allow the weight of your shoulders to settle down onto your torso.
Notice any tightness in your neck.
As you breathe out,
Allow the tension in your neck to release.
Allow your head to settle above your shoulders.
Notice any tightness in your jaw.
On your breath out,
Allow for your jaw to relax completely.
Allow the breath to leave your mouth without being forced.
Now in your mind's eye,
Visualize a comfortable room around you.
You could see a library full of your favourite stories.
A wide couch covered in soft blankets and pillows.
Or a bedroom filled with warm candles and fresh flowers.
A room that reminds you of home.
From an open window,
You notice and feel a soft breeze touching your face.
The breeze carries a familiar,
Comforting scent.
Allow your awareness to be enveloped by the breeze from the window.
Notice the details of the scent.
Aromas that bring up positive memories.
Notice that the breeze reminds you of the happy time in your life.
Take a moment to explore that scent.
Allow in positive memories.
Remember how good you felt in that time.
Allow that feeling to linger for a moment.
Now allow the breeze to carry the memories away.
Take a deep breath in.
Hold it for a count of 1,
2 and gently release it.
Allow the positive feeling to settle into your belly.
Now notice that the breeze is bringing you a new scent.
A reminder of a place you love to visit.
Take a moment to explore that scent.
Remember how being in that place made you feel.
Allow that feeling to linger for a moment.
Now watch the breeze to carry that memory away.
Take a deep breath in.
Hold it for a count of 1,
2 and gently release it.
Allow the positive feeling to settle into your belly.
Now the breeze brings you more scents,
Carrying positive memories and feelings.
You may notice the scent of a delicious food that brings you joy.
A favourite flower you love to see.
A particular candle you would light on a quiet evening.
Scents that make you feel at peace.
As these memories are carried in by the breeze,
Take a note of each one.
Allow each scent to linger before the breeze carries it away.
Take a deep breath in to allow the positive feeling to settle in your belly.
Gently release the breath,
Allowing the breeze to wash over you.
Take a deep breath in.
Hold it for a count of 1,
2 and gently release it.
Allow the positive feeling to settle into your belly.
As you breathe,
Notice that the breeze washes away any remaining tension.
Any feelings of stress or worry are being lifted away from your body like a mist.
As the breeze washes over you,
It carries those feelings away,
Leaving you at peace.
With each breath in,
You welcome the familiar scents the breeze brings you.
Allow all the positive feelings to settle into your belly.
With each breath out,
Becoming lighter,
Allowing the breeze to carry anything you don't need away.
Take a slow,
Deep breath in,
Allow the breeze to fill to the bottom of your lungs.
Hold the air for the count of 1,
2.
Gently slowly release the air through your mouth.
Your body feeling lighter and lighter as that breeze.
Take another slow,
Deep breath in.
Gently release.
Relax your face completely.
Continue allowing the breeze to fill your body as you breathe,
Bringing in positive memories and carrying away everything else that's not needed.
Come back to your refreshed,
Lighter body.
You may open your eyes,
Hoping you are feeling settled and balanced.
Thank you for spending time with me and until next time.
