Download Guided Meditation for Calmness, Relaxation, and Stress Relief AudioBook Free
Make yourself comfortable where you are. Whether you are relaxing or prone, begin to feel the body sink into the seat, into the floor, into the cushioning beneath you as you begin to relax. You might leave your eyes open, concentrating on one i'm all over this the wall membrane or ceiling. You might close your eyes, allowing the light that can be played off your eyelids - whichever is comfortable to you. Adjust the body so that you are able to relax without interference from the things around you. Find comfortable positions for your biceps and triceps, your hip and legs, your neck. Bring your attention to your breathing. Feel the gentle rise and land of the body as you inhale-exhale with ease. Concentrating on your breath, inhaling deeply in through your nose... and out through your mouth. Try to bring your belly to the sky as you breathe in... and let it fall as you inhale and exhale out. Breathe in, bringing up your belly, to the count of three... and out, allowing it to fall, to the count of four. Breathe in, one, two, three. And out, one, two, three, four. In... and out. Continue to give attention to your respiration for a moment - sensing the rhythm it generates within you. In... belly to the sky... And out... letting it fall. In, one, two, three. And out, one, two, three, four. Breathe in, concentrating on your legs. Breathe out sensing the tension release from them. Tighten the muscles in your hip and legs, feeling the tension they've developed as they've taken you through your day. Take a breath in, one, two, three. And inhale and exhale out, allowing your hip and legs to relax. As you breathe in, bring your attention to hips and lower back. As you inhale and exhale out, feel the tension melt off from those muscles as they begin to relax. Breathe in, one, two, three. And out, one, two, three, four.
