Good evening.
Welcome to this evening meditation.
Begin by lying down or sitting in a comfortable position.
Gently close your eyes and take a slow deep breath in.
Through your nose and exhale softly through your mouth.
It's time to move your focus inward and let go of the focus outward.
Take a deep breath in all the way to your belly,
Chest and release.
Take another deep breath in all the way to your belly,
Chest and release.
Focus on your breathing.
Is it fast or slow?
Warm or cold?
Without judgment,
Just observe.
Take a deep breath in.
Fill up your lungs completely and slowly let it go.
With each breath allow your body to relax a little bit more.
Take another deep breath in all the way to your belly,
Chest and release.
Whatever tension you might be holding from your day,
It's time to let go.
Let go of stress and tension.
Take a deep breath in and release.
Blow away all the stress and tension with every exhalation.
Take another deep breath in.
Fill in your lungs completely and exhale.
Blow away all the stress and tension that is no longer serving you.
With each breath allow your body to relax a little more.
Let your shoulders drop with every exhalation.
Feel the weight of your body resting on the surface beneath you.
There is nothing you need to do right now.
Just be here in this moment.
Be present with your breathing.
Bring your attention through your breath.
Notice a gentle rise and fall of your chest.
There is no need to change anything.
Just observe.
If you feel any stress or tension in your body,
Focus on where you're feeling the stress and tension.
Take a deep breath in.
Bring love and light.
And exhale.
Let go.
Blow away all the stress and tension out your body.
Let it go further and further until it's no longer part of you.
Take a deep breath in.
Away all that doesn't serve you anymore.
It's time to be a human being rather than a human doing.
Take a deep breath in.
If your mind starts to wander,
Gently guide your focus back through your breath.
With every exhale imagine tension leaving your body.
Breathing calm.
And breathe out any remaining tension.
Let go.
Your body relaxes more and more with every exhalation.
You come in a state of deep relaxation.
Feel your body relax more.
Feel your shoulders drop.
Inviting your body and mind.
Your body relaxes more and more.
