Welcome to this guided meditation session.
Find a comfortable and quiet place to sit or lie down.
Gently close your eyes and take a deep breath in through your nose,
Filling your lungs with air.
Exhale slowly through your mouth,
Releasing any tension.
Let's begin by grounding ourselves.
Feel the weight of your body on the surface you're resting upon.
Begin to notice any sensations that are arising in your body.
Notice any points of contact,
Changes in temperature,
And any areas where you may be holding on to tension.
As we journey through this meditation,
Remember,
It's natural for thoughts or feelings to arise.
Whenever you notice your mind wandering,
Acknowledge any thoughts or feelings.
And without judgment,
Gently guide them away and guide your focus back to your breath.
Start by taking a few deep breaths,
Inhaling through your nose,
Exhaling through your mouth.
We'll begin to deepen the breath by inhaling for a count of four,
Three,
Two,
One.
Exhaling the breath for a count of four,
Three,
Two,
And one.
Exhaling for a count of four,
Three,
Two,
One.
And holding the breath for a count of four,
Three,
Two,
One.
Go ahead and take a deep breath in through your nose and exhale.
Now allow your breath to return to its natural rhythm.
And on your next inhale in,
Imagine you're breathing in a calming,
Soothing light.
This light is traveling through your body,
Melting away any stress and any worries every time you exhale.
Bring your attention to your forehead.
Imagine this warm,
Gentle wave of relaxation washing over your entire head.
And allow any tension in your forehead to dissolve.
Begin to bring your focus to your eyes.
Let go of any strain around the eyes,
Between the eyebrows,
And allow this area to relax,
Feeling the muscles around your eyes softening.
Now bring your awareness to your jaw.
Release any tension or clenching,
Allowing your jaw to hang loose and relaxed.
Relax your tongue to the bottom of your mouth.
Begin to feel a sense of spaciousness in your mouth and around your chin.
Shift your attention to your neck and your shoulders.
With each breath,
Let go of any tightness or knots in these areas.
Imagine that warm waterfall of relaxation flowing down your neck to your shoulders,
All the way down your arms to your fingertips.
Take a moment to notice your breathing and focus on the rise and the fall of your chest and the expansion of your abdomen with every inhale.
And notice a gentle softening in your chest and your abdomen as you exhale.
Allow your breath to be your anchor,
Keeping you grounded in this present moment.
Begin to feel that warm sensation moving down your chest,
Your back,
And your belly as a deeper sense of relaxation sets in.
Notice any areas in your upper body where you're still holding on to tension and allow them to relax.
Continue to notice this warm sensation moving down into your hips,
Flowing through your legs,
Your calves,
All the way down into your feet and your toes.
And on your next inhale,
Bring your breath from your toes all the way up through your body to the crown of your head,
Pausing along the way to notice any areas of lingering tension.
And as you exhale,
Allow that breath to cascade from your head through your body all the way down to your toes.
One more deep breath from your toes through your legs,
Your pelvis,
Your belly,
Your back,
Your chest,
Shoulders,
Neck,
And head.
And as you exhale,
Allow the breath to flow over the head,
The shoulders,
The chest,
The belly,
The back,
Hips,
Legs,
All the way to your feet.
Begin to bring your awareness to your heart center.
If you like,
Feel free to bring your hands and rest them gently on your chest.
Imagine the soft,
Warm light glowing at the center of your chest.
And with each inhale,
Feel the light to begin to expand to the inside of your body,
Filling up every part of the inside of you with love and compassion.
And as you exhale,
Allow your breath to carry all the parts that no longer serve you away from you and your body.
Begin to focus on something you're grateful for.
This could be a person,
An experience,
Or a quality within yourself.
Feel this gratitude in your heart,
Allowing it to radiate through your body.
Feel free to wrap your arms around yourself and give yourself a hug.
Begin to bring your awareness back to the breath.
And on your next inhale,
We'll take a deep breath in for a count of 4,
3,
2 and 1.
And we'll pause for a count of 4,
3,
2 and 1.
Exhaling for a count of 4,
3,
2 and 1.
And pause for a count of 4,
3,
2 and 1.
Beginning to breathe naturally.
And I invite you to take a moment here to reflect on the stillness and peace that you've cultivated.
And as we near the end of this meditation,
Know that you can always return to this place of inner calm whenever you need it.
Begin to bring your awareness back to your surroundings,
Gently wiggling your fingers and your toes.
On your next inhale,
Feel free to reach your arms overhead and give yourself a stretch as you gently begin to open your eyes.
Carry this sense of tranquility and mindfulness with you as you continue your day.
And thank you for dedicating time to this meditation and to your well-being.
