Guided Meditation for Relaxation

for this practice we recommend that you get into a position that will allow you to be most relaxed ideally lying flat on your back arms at your sides hit pause if you need to and come back when you're ready now take a moment to adjust your body even more letting it become even more comfortable and on your next exhale softly close your eyes [Music] begin to turn your awareness towards your breath belly rising on every in-breath and falling on every out-breath letting the breath flow naturally [Music] freely [Music] almost as if the air is breathing

you [Music] notice how some inhales are longer some exhales are shorter your breath knows what it's doing just watch and observe observing your belly rising and falling now in addition to observing your abdomen also allow yourself to let go of any and all muscles you do not need to use right now letting them be heavy and relaxed feeling the weight of gravity really allowing your chest to remain relatively still as you allow all the muscles in your face to be loose in slack as well as in your shoulders your hands [Music] sit bones and feet

where else can you relax more deeply now what can you let go of [Music] keep observing the feeling of your breath as you relax [Music] now with your breath flowing at a nice gentle pace in just a moment i will leave you to practice counting your breaths to do this you will count each inhale and exhale as one breath for example if you start your count on the exhale you would count one breathe out breathe in two breathe out breathe in and so on you will do this at your own pace let your breath flow

naturally some inhales and exhales may be longer or shorter than others allow this and observe this as you do this keep all of your focus on your breath and the number you may begin now [Music] [Music] [Music] what number did you get to now you know that when you are breathing in a relaxed state that is the approximate number of breaths you take in one minute [Music] now we will practice this again but this time really allow yourself to intend that you relax even more deeply with each number [Music] keeping all of your awareness on

the movement of your belly and the number you are counting dropping deeper and deeper with each breath you may begin counting now [Music] [Music] [Music] [Music] now tune into how your body feels you may stop counting if you'd like either way just become aware of how deeply relaxed your body has become [Music] you gave your mind and your body respite by doing this practice say thank you to yourself you may continue to stay in this practice as long as you wish continuing the practice of counting with your breath and relaxing into your body or you

may begin to come out of this now by slowly rolling your shoulders wiggling your fingers and your toes and truly taking your time as you slowly begin to bring your awareness back to the world around you opening your eyes as it feels good to you [Music] [Music] you