Allow my voice to guide you into deep relaxation as you sit comfortably. Place your hands on your lap with palms facing upwards to help set the intention of opening yourself to this experience. Fully engage all your senses and give yourself permission to have this time to relax and unwind.
Begin by taking in a full deep breath, filling your lungs completely, and then letting it out ever so slowly, feeling your shoulders drop as you do. Allow your eyes to gently close if they haven’t already.
With each breath in, notice your lungs filling up and expanding, and as you exhale hear the air as it is released. Each deep breath is a signal to your mind and body that it is time to slow down, to rest.
Breathing in calm, breathing out discomfort. Inhaling and exhaling gently.
Focus on the movement of your chest and abdomen, like the ebb and flow of the ocean, in and out. Waves rising up and then gently sinking back down into calm.
Feel that purposeful rise up and then the letting go, calm and relaxation flowing throughout your body.
Hear the sound of air being inhaled and exhaled, reminiscent of ocean waves at a distance, washing up on sandy shores.
In your mind’s eye you can see that ocean, the blueness of the water, white crests as waves merge and roll in, one after the other, breaking on the shore, leaving a sea of treasures to warm in the sun.
Imagine that sun shining on you, warming your face and shoulders.
The sky is dotted with clouds lazily drifting by, just drifting and floating, pillowy softness. Focus on the sensation of drifting and floating, floating and relaxing, your mind light and open, your body totally relaxed.
Feel the beauty of the moment, the sights and sounds calming your mind and body.
Notice the smell of sea-air, the taste of salt on your lips, feeling serene, feeling peaceful.
At times your mind may wander. When it does, gently bring your focus back to your breath, hearing the rise and fall of those ocean waves with every breath you take, feeling completely safe and totally at ease.
Allow yourself to be mesmerized by the ocean waves, rising and falling, rising and falling, rolling in one after the other, the power of nature in motion. Embrace this experience, breathing in harmony with the ocean, in and out. Life-giving oxygen is flowing with every breath, in and out, healing and renewing.
Warm swirling energy is tingling and flowing through your body, moving down through your torso, swirling around your organs and enveloping them in a warm, healing energy before flowing freely throughout your mind and body, swirling and tingling right down to your feet, warming your toes with that healing force.
Your body is alive with warmth, with power, unstoppable energy in motion, flowing through your cells, nourishing your body and mind, energy dancing and swirling in harmony, generating comfort and warmth.
Enjoy these feelings of peaceful relaxation, of lightness and freedom, knowing that you can enjoy deep relaxation anytime.
Continue to breathe deeply and exhale gently, releasing tension like the mighty ocean releases the water, allowing the waves to relax and return to gentle calm, waves of relaxation flowing through your body, allowing time to slow down, and be still.
Your mind is a deep and powerful resource to draw on and each time you meditate with this deep relaxation session, you relax easier and deeper than the time before, getting better and better at relaxing.
Now take a deep breath in and slowly release it, allowing your conscious mind to slowly, gently come back to the here and now.
Counting down from three to one.
Three . . . your mind and body becoming more aware
Two . . . wiggle your fingers and toes.
One . . . open your eyes.
Take a deep breath and stretch your body gently. You’re now fully conscious, wide-awake and alert, feeling refreshed with a beautiful sense of well-being.
Welcome back and enjoy this day.