Audio Transcript

So now I am going to be talking you through a relaxation and guided meditation.

You can be in the most comfortable position, whatever suits you. Whether it is being sat on a chair, sitting on the floor cross-legged or even lying down and just relaxing the head and the shoulders into the floor. And just making sure you are in the most comfortable position.

So, let’s begin by becoming aware of your breathing.

Take a deep breath in through the nose, allow your stomach to expand as you breathe in, hold the breath for a few seconds and then breathe out through your mouth slowly allowing your body to completely relax on the outer breath.

I want you to consciously slow your breathing down with each breath you take.

Breathe in through your nose, hold it for a few seconds, and then exhale out through your mouth.

With each breath you take, your body is becoming relaxed and your mind is becoming more clear and focused.

Breathing in through your nose, holding it for a few seconds, and then exhaling it out through your mouth.

Bring your awareness to your feet, take a deep breath in and exhale. Any tension in your soles is being released on the outer breath.

Breathe in and bring your awareness to your lower legs.

You see a white light travelling into your legs and releasing all tension and stiffness. Any tension in your calves is being released now.

Your breathing is becoming slow and rhythmical.

Breathe in the white light and visualize the light traveling into your upper legs, releasing all tension and stress on the outer breath.

Any tension in your thighs is being released now.

Brining your awareness to your hips, breathe in and as you exhale allow your hips to relax.

Take a deep breath in and as you do see that white light coming in and traveling down your spine. Your spine is filling with light releasing any tension in the discs and joints.

Now bring your awareness to your stomach. Breathe in and allow your stomach to expand with this white light. Breathe out releasing any tension in your stomach area.

Breathe in the light and as you do you see the light traveling around your chest and your heart area. As the light swells around your heat area, your heart chakra begins to open.

Bring your awareness to your throat and your neck area. As you breathe in you allow any tension in your neck to be released on the outer breath.

Breathe in the light and bring your awareness to you face, allow any tension in your forehead, your eyes, and jaw to relax as you breathe out. Your face is now completely relaxed.

Your body is feeling very relaxed now.

Your mind is clear and focused.

Your emotions are feeling calm and content.

Rest here for a few moments focusing only on your breath.

It is now time to leave this meditation.

When you feel ready gently bring your awareness back to your body. Slowly bring your awareness to the room you are in. Give your fingers and toes a wiggle. Slowly take the arms above the head and give yourself a big stretch extending the fingertips and then pointing the toes to the opposite direction.

Bringing it slowly back to where it is most comfortable.

Gently open your eyes coming back to waking consciousness.

That concludes your guided relaxed meditation for today. When you feel comfortable and ready you can slowly take small movements and make sure to keep hydrated.

Thank you.

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