Slowly scan your body and notice how you are feeling.
What are you bringing into this meditation today?
Do you feel happy?
Tired?
Anxious?
How do you feel?
Are there areas in your body that feel tight?
Take a moment to wiggle around a bit to get as comfortable as possible in whatever position you choose,
Either sitting or lying down.
Close your eyes and get a sense of the air all around you.
What is the temperature on your body?
Feel where your clothing is touching you and where your skin is exposed.
Be aware of your body from head to toe.
Bring your attention to the space your body is occupying.
Tune into your natural breathing and notice as you inhale that your stomach rises and then,
With each exhalation,
Your stomach falls towards your spine.
Feel the cool air as it flows into your nostrils and notice how much warmer the air is every time you exhale.
Feel the support beneath your body,
Perhaps as a chair,
Bed,
Or the floor.
Allow yourself to let go and melt into this every time you exhale.
Whenever your thoughts distract you,
And they will because this happens to all of us,
Simply be aware of them coming and going like birds in the sky and gently redirect your attention back to your breath.
Please don't judge or get frustrated with yourself.
Always treat yourself with kindness and understanding.
Deeply inhale through your nose and hold your breath for a short moment before you slowly exhale through your mouth.
Do this two more times while noticing how good it feels when you allow yourself to relax and let go into the safety of this moment.
Focus on your natural breathing again and feel yourself in this moment,
Here and now,
As you allow a sense of presence to wash over you.
With every exhalation,
Feel your body getting heavier as you sink into the support beneath you,
Knowing that you have the unconditional support of the entire universe.
Welcome this support as you breathe in and out from your heart.
On your next exhalation,
Feel this pure,
Unconditional love,
The highest form of energy that exists,
That's always available to you.
Imagine yourself inside your heart,
Surrounded by this pure,
Unconditional love,
Inside and all around you.
Take a moment to stop and open your heart to receive even more of this.
Now bring your attention to the top of your head and allow all the muscles in your scalp to let go and soften on your next exhalation.
Gently raise your two eyebrows up as you inhale,
And as you exhale,
Allow both to gently fall back down again.
Soften the muscles around the corners of your eyes and the muscles in your cheeks and jaw.
Relax the muscles around your mouth and your upper and bottom lip.
Imagine all the muscles on the front and sides of your neck relaxing as this soothing energy gently flows down into your shoulders and upper chest.
Feel a wave of relaxation flow down your arms and wrists and into the palms of your hands and your fingers as all tension drains from your fingertips.
Take a moment to feel this relaxing sensation as these muscles let go and relax.
And now,
With each exhalation,
Feel the muscles across your entire chest soften,
Along with the muscles across your upper,
Mid,
And lower back.
Enjoy the feeling of this calming energy as it helps your stomach muscles gently let go and relax.
And like a warm and soothing honey,
Feel this softening sensation flow into your pelvis and thigh muscles in both of your legs and into your calves,
Shins,
Ankles,
And both your feet as all the tension here is released.
Now bring your attention into your heart as you deepen each breath.
Feel the love and stillness that you're connecting to here as it lovingly nourishes and soothes your body.
Warmly welcome this love as it strengthens and guides you and keeps you safe.
And remember,
It's always available to you.
Surrender to it by letting go and soften your heart and receive it.
In a moment,
I'm going to ask you to bring your attention back into the room.
When you are ready,
I invite you to gently open your eyes while doing your best to maintain this feeling of relaxation and love.
By taking a few moments throughout your day to focus on your breath,
You can encourage your body to remain relaxed and be receptive to the love that's always here.
Gently move your fingers and toes,
And perhaps you'll want to slowly turn your head from side to side.
You may want to clasp your hands together and raise your arms above your head to enjoy a good stretch.
