Hello and welcome to this guided meditation that is here to support you when your mind and body need relaxation and ease.
You can practice this meditation anytime during the day or night or even just when your mind needs to slow down.
Please note this meditation is not treatment for stress or anxiety.
It is simply a tool that may support you.
Begin this meditation by finding a comfortable position either seated or lying down.
When you are ready,
Close your eyes and take in a few mindful breaths.
With each breath,
Feel your body as it relaxes.
As your mind slows down,
You may want to release a sigh as you exhale to support the relaxation.
Breathe naturally now and draw attention towards the top of your head.
Imagine through your crown a beautiful light entering your body.
The light may be purple or gold or any color that feels relaxing and supportive to you.
Imagine as this light slowly moves through and around your body,
Bringing you a sense of relaxation with every part it passes through.
Relaxing your forehead,
Your jaw,
Cheeks,
Your shoulders,
Arms,
And hands,
Your lungs,
The entire back and belly,
Illuminating the pelvic floor and the hips,
Bringing relaxation to your thighs and calves and shins,
Down to your feet.
Imagine your entire body bathed and wrapped in this beautiful light,
Feeling the glow and the warmth through every cell of your body.
On your next exhale,
Gently release the imagery of this light and reconnect with the steady flow of your breath.
You can call upon this light for relaxation of the mind and body anytime you need it.
And now imagine a beautiful place in nature that brings you comfort and peace.
It is a place that can be real or imagined,
Just somewhere that feels safe,
Comfortable,
And grounding.
Along with this,
Imagine stairs,
10 of them,
Descending down to this place.
I'm going to count from 10 to 1,
And when I reach 1,
You're going to be in this beautiful place that brings you comfort.
10,
9,
Feeling more relaxed than before,
8,
7,
6,
5,
4,
4,
Feeling more relaxed,
3,
2,
And 1.
As you arrive to this beautiful place,
Notice that it is very soothing.
Maybe you see water,
Beautiful trees and plants,
You see beautiful grounding,
Rock,
Anything that relaxes you.
Notice the sky and what it looks like,
The beautiful air,
What it feels like.
Noticing the sounds of the animals that you hear,
And even noticing the smells.
Rest in the beautiful calming aspects of this place.
And as you continue to observe this beautiful relaxing place,
You feel your body relaxing more and more.
As you breathe in the air,
You become more grounded,
You become calmer,
You become more comfortable in this moment.
Taking in three slow and steady breaths as you continue to visualize this place.
And with each inhale,
You feel your mind and body filling with more qualities of ease and comfort.
With each exhale,
You visualize that you are releasing stress through the breath.
You do not need to push the stress to leave,
Just gently and gradually release it in your own timing.
Now observe yourself resting in this place,
Feeling more and more calm and at ease.
Noticing how your body is relaxed.
Continuing to observe the things around you that are bringing you comfort.
Notice now the earth beneath you.
Feel that you are grounded and supported by it.
If you would like to thank this place for holding space for you,
You can do so now.
Then take in a long deep breath as you exhale,
Release this imagery and bring your attention to the surface that is supporting you in the here and now.
Whether you will be transitioning into the rest of your day,
Or you will be just sitting here and just observing the world around you,
Whether you are in a state of anxiety or into sleep,
You can let the following words support you.
If you wish,
Silently repeat,
I am calm and grounded.
I release stress that no longer serves me.
I find peace within myself.
Resting your mind in the here and now.
I am going to count from 1 to 10,
Bringing you back to this present moment in the here and now.
2,
3,
Dropping the head back,
Looking at it from left to right,
Pulling it to the front,
Rocking from right to left,
Taking it full circle,
Nice and easy.
4,
5,
6,
Rolling the shoulders back and now rolling them forward.
7,
8,
9,
Wiggling the fingers and toes nice and slow.
10,
Placing the palms of your hands together.
And if you are moving into the rest of your day,
I want you to take in a couple more clearing and cleansing breaths.
Breathing in through the nose and releasing through the mouth,
Whichever is comfortable.
Breathing in and as you are taking in this last breath,
I want you to connect with the surface beneath you,
Giving yourself a nice face massage and when you feel ready,
Opening your eyes.
And thank you for joining me in this meditation.
May it support you in experiencing inner peace.
Namaste.
