Sit or lay down in a comfortable position.
Close your eyes.
Feel yourself relax.
Feel the tension in the muscles releasing.
Feel the skin of your scalp relaxing.
Relax your jaw.
Relax your tongue.
Relax your eyebrows.
Relax your forehead.
Allow your shoulders to drop down.
Release the tension from your forearms.
Allow your sit bones to sink into the earth surrounding you.
Let go of all the unnecessary heaviness you carry.
Let it go.
Let it go.
Let it go.
Now bring awareness to your breath.
As you take deep breaths,
The energy starts flowing down into your body,
From the head down to your toes and back into the universe.
Feel with every breath more and more energy cascading down through your head,
Your shoulders,
Down to your chest,
Down through the stomach,
Calming and soothing.
As you find yourself more and more relaxed,
Allow your breathing to become deeper and deeper until you feel at one with the rhythm of the universe.
Observe your chest rise and fall as you hear my voice softly in the background of your mind.
Today's object of meditation is the dog.
The dog is an expression of love.
It loves unconditionally and does not ask for anything in return.
The dog represents loyalty forever a friend,
No matter how hard times are or might be.
The dog teaches us the meaning of friendship,
Always present,
Always loving.
Choose your favorite dog and embrace its essence.
Imagine its color,
Maybe it is black,
White or brown.
Select any color of your choice.
With your full attention,
Focus on the dog,
On its effortless movement as it runs through the forest of your heart.
Observe it from a distance and let go of everything else.
Feel and embrace its essence.
Feel and embrace its presence.
Allow any thoughts that distract you to pass by.
Bring your focus back to the dog.
For the next 10 minutes,
Focus on the dog,
Focus on the dog,
Focus on the dog.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is all there is.
The dog is slowly walking away into the distance.
The dog is fading away.
The color is disappearing.
The dog is all there is.
Bring your awareness back to your breath.
Continue to breathe at your own pace.
Allowing each breath to come and go as it may.
Like waves in the ocean.
Become a silent observer as the air flows effortlessly through your weightless body.
Notice your lungs slowly fill with air when you breathe in and deflate when you breathe out.
Without any conscious effort to change your breathing,
Notice how your chest is rising and falling in complete harmony.
As you inhale and exhale,
Prana flows through every cell of your body.
Bring awareness back to your body.
Remain with your eyes closed.
Slowly move the toes of your left foot.
Slowly move the toes of your right foot.
Move both your feet.
Open your left hand as much as you can.
Feel each and every one of your fingers stretch.
Lengthen your spine.
Move your shoulders up and down.
Close your eyes.
Holders up and down.
Close both your hands and rotate your wrists.
Lift your hips from side to side.
In slow motion,
Move your neck up and down.
Remain with your eyes closed.
Place your hands together in the center of your chest on the heart chakra Anahata.
Rub your hands together.
Place your hands over your closed eyes.
Open your eyes to the darkness.
With your hands together in unity,
Place them on the heart chakra Anahata and gently bow your head.
Your gratitude for joining this guided meditation.
