Welcome to this guided meditation practice. In
a moment, you will go through a journey of relaxation
in your body and mind. For the first step of
this journey, find a comfortable position. Rest
your hands wherever they feel most comfortable
for you. And when you're ready, gently close
your eyes. Imagine a string coming out of the
top of your head. As the string is pulled, allow
your body to be shifted into alignment. Your
spine lengthens as your shoulders drop. Your
head moves up as your chin tucks in slightly.
Notice your breath without judgment, without
trying to change it. Just place a soft awareness
around it. Whether your breath is relaxed, deep
and open, or tight and constricted, your body
knows what it needs. So give yourself permission
to breathe as it feels comfortable in this moment.
now gently let go of that awareness and take
a few deep breaths counting to four on your inhale
and release your exhale with a sigh inhale two
three four release Release, two, three, four.
As you breathe in your own time, you may notice
feelings coming up. That's okay. Take this time
for yourself. Allow yourself to feel whatever
you need. Know that you're safe. like this on
your own for a few moments. And if there are
no emotions being stirred, that's okay too. Allow
your body to slowly sink into a deep relaxation.
Allow yourself to return to a comfortable breathing
pattern. Notice how it's changed since the start
of the practice. Bring your tension to the top
of your head. Scan down your body, moving through
one muscle at a time, starting with your face.
As you scan down your body, remember these parts
to release any tension that may have built up.
Feel your facial muscles soften, your jaws release.
travel down through your neck feeling the muscles
relax as your neck lengthens move into your upper
back and shoulders and allow them to drop now
down through your upper arms your elbows your
forearms and your hands return your awareness
to your neck as you journey into your chest.
Remember to release any tightness you feel. If
you spend too long in one area, that's okay.
Gently let go and move on. Now from your chest,
move past your ribs, feeling your muscles relax
more and more. Since your abdomen the middle
and lower parts of your back. Take awareness
through every part of your torso. In your time,
gently moving to your pelvis, feel the spaces
between expand and release. Imagine your glutes
softening. Now travel through your upper legs.
without forgetting your hamstrings and your knees,
into your calves, your ankles, and your feet.
And finally, arrive down at your toes. Allow
yourself to release that awareness and sit in
your newfound state of relaxation. Feel the weight
of your body sinking down. Let's take a journey
together. Imagine yourself laying down on the
bank of a river. The sound of the water flowing
against the rocks fills the air. Feel as cool
pebbles press against your back. The sun pulses
an easy, comfortable heat down onto you. and
it melts away any tension the edges of your feet
will lay in the river as the water streams past
them allow all the colors to burst into your
vision trees with green, brown, yellow of the
leaves around you. All the pebbles of different
shades. The water is so clear you can see the
riverbed and the stones that are lining it. Take
some time to just notice and imagine the environment
around you. Gently remind yourself to breathe.
Imagine the pure air entering your body and clearing
it out, filling you with life. As you tune into
the world around you with your senses, your breath,
notice the clear flowing water. child to come
out, the part of you that wants to explore, the
part of you that wants to play. Gently imagine
yourself walking into the river. Feel as the
water pushes and tugs at your feet with the soft
force of the stream. Each step the water climbs
higher and higher. Notice the cool water as it
swallows your legs a little more. Your feet wade
through smooth, soft stones on the bottom. Give
yourself permission away from daily life and
notice the textures you feel on the bottom of
your feet. The different sizes of the pebbles
and stones, the smooth surfaces, the rough ones,
some that have a layer of moss that makes them
soft and slippery. Wiggle and stretch your toes
as you breathe Feel the sun still beaming above
while the water caresses your legs below Walk
a little further towards the middle of the river
As a water level rests below your knees, look
down The water is so pure, so clean, you could
drink it. Notice all the different colors and
the way the ripples act on the surface of the
water. Notice any small fish that are darting
around, all living in a balance, existing for
their purpose in the river. Their mouths gently
tickling you, cleaning you, cleansing you. Take
a moment to enjoy your presence here and remind
yourself to breathe. back to the bank of the
river. The water gives you a little resistance
as it continues to course along your legs. Fall
into a pattern of regular breathing that you
find comfortable and slowly bring your awareness
back to the world around you. right here in this
room, the sounds, the sensation of the air, the
way you feel right now. And as we begin to come
out of this meditation, wiggle your toes and
your fingers, sway your head from side to side,
and give your body a gentle stretch. Coming back,
coming back to reality. Remember that taking
some time in nature has impressive results on
your cognition, your brain activity, and your
mental health. Exposing ourselves to nature by
taking a walk for just 10 minutes can help reduce
our stress and anxiety levels. As you continue
on this journey of deep relaxation and meditation,
try to find some time each day for yourself to
walk through a park or anywhere that nature is
present or come back to this recording. at any
time. And when you're ready, gently open your
eyes and give yourself gratitude and thanks.
And here at Combination, we want to thank you
for joining us on this guided meditation journey,
and we're grateful you are here. look forward
to spending time with you together on the next
one.