Welcome to this guided meditation that will bring
you into a state of deep relaxation and heightened
self -awareness. This practice will guide you
through a soothing process of mindful breathing
and body awareness helping you to release tension
and find a sense of peace within yourself. Remember
that meditation is a personal experience. Allow
yourself to be comfortable and adjust the guidance
to suit your needs. There is no right way or
wrong way to experience these moments. What matters
most is your willingness to engage and be present
in this practice. Laying position perhaps on
a mat or a soft surface that supports your body
with ease Adjust yourself as needed to ensure
your comfort allowing your limbs to be loose
and relaxed Once you're settled gently close
your eyes Take a moment to connect with the space
around you Feel the ground beneath you the air
touching your skin the gentle rhythm of your
breath This is a time for you a period of calm
in your day As you lie there With your eyes softly
closed, allow yourself to go to echo of any immediate
thoughts or concerns. This is a space where you
can be free from the demands of your daily life.
A moment to just simply be. Inhale deeply. allowing
the air to travel through your nostrils, feeling
its journey as it fills your lungs and expands
your chest. With this breath, invite calmness
into your body. And as you exhale slowly, sense
the release of each breath, the gentle unwinding
of tension, the relaxation it brings to your
entire being. Inhale again, this time a little
slower, more deliberate. Notice the coolness
of the air as it enters your nose, the way it
feels as it travels down your throat, filling
your lungs. This breath is a gift of life, refreshing
and renewing. Exhale gently. imagining a wave
of calm rushing over you moving from the top
of your head down to the tips of your toes feel
this wave smoothing out any stress leaving tranquility
in its wake once more, breathe in deeply consciously
filling your body with fresh, clean air Feel
this air reaching parts of you that seldom touched
bringing vitality and new energy As you exhale
let go of any lingering thoughts or distractions
Allow yourself to focus solely on the rhythm
of your breath. The simple yet profound act of
inhaling and exhaling. With each breath, imagine
your body becoming lighter. As if each inhale
lifts you and each exhale releases a weight that
you've been carrying. Your mind becomes clearer.
with each breath like a sky clearing after a
storm. Notice the natural pause between each
breath. It's a moment of complete stillness.
And these pauses find a sense of peace, a quiet
space where you are completely present in the
here and now. you to breathe in this intentional,
mindful way, allowing your breath to guide you
deeper into a state of relaxation and peace.
Each breath is an anchor, keeping you connected
to this moment, to your inner self and to the
journey of relaxation you are on. your breathing
to return to its normal pace. Feel the breath
as it flows in and out. Notice the rise and fall
of your chest, the natural rhythm of your own
body. As you sit here fully relaxed, your mind
is calm, your body is at ease. In this state
of relaxation, you are prepared to embark on
the journey of the body scan. Remember, there
is no rush. You are here in this moment, peaceful
and calm. Enjoy this tranquility as you prepare
to transition into the body scan phase. Begin
by directing your attention to the sensations
at the top of your head. Take a moment to really
tune into this area. You might notice a variety
of sensations. It could be a subtle pressure,
a sense of warmth, or perhaps a feeling of coolness.
Each sensation is a part of your current experience
and there's no need to judge or change it. As
you focus here, visualize any tension in the
area beginning to dissolve. Imagine a warm, soothing
light gently resting on the top of your head.
This light carries with it a sense of peace and
relaxation With each breath envision this light
becoming warmer more radiant melting away any
tension or tightness Feel this area becoming
looser more relaxed as if a weight is being lifted
If your mind wanders, gently bring it back to
your attention of the top of your head, reconnecting
with your senses there. Shift your awareness
now to your forehead. Observe the sensation of
your skin in this area, particularly the space
between your eyebrows. This area can hold a lot
of tension, so take a moment to really tune into
any sensations you're experiencing here. Is there
tightness? Pressure? or are you holding any stress
in this area? Imagine this tension slowly dissolving,
leaving your forehead smooth and relaxed. Visualize
a sense of softness beginning to spread in this
area, smoothing out any furrows or any lines,
bringing a feeling of tranquility. Now gently
bring your attention to your eyes. They work
hard for you all day, consistently moving and
focusing. Notice if there's any strain or tiredness
in or around the area of your eyes. Imagine your
eyes resting comfortably in their sockets, feeling
soothed and calm. Visualize a gentle wave of
relaxation washing over them, easing any strain.
Feel your eyelids becoming heavier, your eyes
sinking deeper into a state of restful calm.
Focus to your ears now. Become aware of any sounds
in the environment. It could be the distant hum
of traffic, the gentle rustle of leaves, or the
subtle sound of your own breathing. Allow these
sounds to be part of your meditation experience.
without any judgment or reaction. They are not
distractions, but rather a reminder of the world
around you, grounding you in this present moment.
Concentrate on your nose now. particularly the
sensation of air moving in and out as you breathe.
Feel the air cool and refreshing as it enters
your nostrils and notice the warmth as it exits.
This natural cycle of breath is a reminder of
the constant rhythm of life, a process that goes
on effortlessly sustaining you. Now finally,
turn your attention to your mouth and jaw. Many
people hold tension in their jaw without realizing
it. Notice any tension or tightness in this area.
Then consciously, Allow these areas to relax.
Feel your jaw unclenching, your lips softening,
and any tightness melting away from you. Allow
a small space between your teeth to ensure that
your jaw is truly relaxed. As you do this, you
may notice a wave of relaxation spreading across
your entire face, a sign that you're delving
deeper into a state of total. Now gently focus
your attention on your neck and shoulders. These
areas are common places where stress and tension
accumulate. Sense the weight of your shoulders.
Do they feel heavy or do they feel tight? As
you bring your awareness here, Visualize any
burden or tension stored in these muscles, releasing.
Imagine a warm sensation enveloping your neck
and shoulders, soothing any tightness, softening
each muscle. With each exhale, feel your shoulders
dropping. a little more, as if a weight is being
lifted off of them. Allow gravity to help you
here, letting your shoulders sink down and back,
finding a natural, relaxed position. Take a moment
to notice how your neck feels. Is there any stiffness
or discomfort? Gently tilt your head from side
to side, forward and back, releasing any tension.
Visualize the muscles in your neck lengthening
relaxation and relaxating, creating space between
each vertebrae. This area supports your head
all day. So give it the care and relaxation that
it deserves. Now bring your awareness down to
your arms. Feel them resting by your side. or
on your lap, heavy with relaxation. Notice this
sensation in each arm, starting from the broad
muscles of your shoulder down to the elbows,
your forearms, and wrists. Observe any sensations
you might feel. It could be warmth, A tingling
sensation or perhaps a feeling of heaviness.
These sensations are a sign of your body relaxing
and letting go of tension. Pay special attention
to your hands and fingers. are often in constant
motion, busy with tasks throughout the day. Feel
them now as they rest, perhaps noticing the surface
they're laying on, or the air as it touches your
skin. Allow each finger to relax, visualizing
tension flowing out. from each of your fingertips,
leaving your hands completely at ease. As you
maintain this focus on your arms, shoulders,
and neck, appreciate the relaxation and peace
settling into these areas. Allow yourself this
feeling of release. recognizing the importance
of giving your body the rest that it needs. Now
gently pay attention to your chest and heart
area. This is a vital space where your breath
and heartbeat coexist. The center of life and
emotion. Feel the gentle rise and fall of your
chest with each breath. Notice the rhythm of
your heart, steady and soothing, a constant beat
that has been with you since before you were
born. Each breath brings with it life and energy.
Each heartbeat of your presence and vitality.
Allow yourself to be present with these sensations,
feeling a sense of gratitude for the life force
within you. Shift your attention now to your
upper back. This area can often hold tension
from daily activities, posture, or stress. If
you sense any tightness here, direct your breath
to this space. Imagine breathing in relaxation
and exhaling any tension or discomfort. With
each exhale, allow any tightness to ease. Feel
the muscles of your upper back relaxing, becoming
more supple and less strained. Now bring your
focus down to your abdomen. This is a center
of emotion and intuition and many traditions.
Feel it expand with each inhale and contract
with each exhale a gentle rhythmic motion This
is like the ebb and flow of waves a natural and
calming cycle Allow yourself to connect with
this rhythm feeling the life and energy it brings
Each breath in this area can also be a moment
to connect with your inner self, listening to
any intuition or feelings that arise. Move your
attention to your lower back. For many, This
area can be a source of discomfort or pain. If
you recognize any discomfort here, breathe into
it. Visualize each inhale. Visualize as it's
bringing soothing energy to this area and each
exhale carrying away pain or tension. the muscles
here to soften and relax. Imagine your lower
back melting into the surface beneath you, supported
and at ease. Now focus on your hips and pelvis.
These areas are fundamental to your body's support
and balance. Feel them heavy and grounded providing
a stable base for your body This grounding sensation
can be very comforting Reminding you of your
connection to the earth and the space that you
occupy Notice any sensations here it might be
warmth A sense of heaviness or simply the feeling
of being supported. Allow these sensations to
bring a sense of stability and calm to your entire
being. Finally shift your awareness to your thighs.
These large muscles do so much work each day
supporting your movements and bearing your body's
weight. As you bring your focus here, allow them
to relax completely. Feel the weight of your
legs and with each breath imagine releasing any
tension. Visualize the muscle softening, unwinding,
and letting go of the day's activities. Acknowledge
any sensations you might feel in your thighs.
It could be warmth, a sense of release, or perhaps
a subtle vibration. These sensations are a natural
response to relaxation and letting go. Now bring
attention to your knees. This joint is crucial
for movement and often goes unnoticed until it
aches or is in discomfort. Be aware of any sensations
in this area. If there's any tightness or discomfort,
gently acknowledge it without judgment. With
each breath, invite your knees to ease and relax.
Imagine a warm, soothing energy enveloping your
knees, providing comfort and ease to the joint.
and the muscles surrounding it. Bring your focus
down to your calves. The calf muscles are often
a whole tension, especially if you've been standing
or walking all day. As you concentrate on this
area, feel any tension dissolving away. Imagine
the muscles softening and relaxing. With each
exhale let go of any tightness allowing your
calves to become completely relaxed. You may
feel a sense of weightlessness as the muscles
let go, a sign of deep relaxation and release.
Now pay attention to your ankles. This area is
pivotal for balance and often holds more tension
than we realize. Let your ankles be free of any
strain or discomfort. Visualize any tightness
or rigidity melting away. Feel your ankles becoming
light and at ease, as if they are being gently
cradled in softness. Acknowledge any sensations
you feel here. It might be a release of pressure
or a newfound sense of freedom in the joint.
And finally, turn your focus to your feet. These
incredible structures support you every day,
adapting to various surfaces and carrying you
through life. Imagine all the tension from your
body. flowing down to your feet and then out
of your toes visualize this release as if stress
and fatigue are leaving your body leaving you
completely relaxed and at peace pay attention
to each part of your foot The heels, arches,
the ball of your feet, and each toe, and allow
them to relax deeply. Feel your feet heavy against
the ground, a sign of complete surrender to relaxation.
Take a moment to notice and appreciate the sense
of calm and peace that has spread throughout
your entire body. Feel the gentle weight of relaxation
in every muscle, every fiber of your being. Notice
how your body feels different now compared to
when you began this meditation Maybe you feel
lighter, more at ease, or perhaps there's a soothing
warmth that wasn't there before. Each part of
you has received attention and care, allowing
for a deep sense of relaxation and peace to emerge.
This is a state of harmony between your mind
and body. A precious balance that you have created.
Start to gently bring your awareness back to
the room you're in. Begin by noticing the surface
beneath you. Feel its support in the way your
body gently rests upon it. Acknowledge the space
around you, the air touching your skin. Now very
gently, start to wiggle your fingers and toes.
Feel the subtle movements, the life and energy
returning to your extremities. Take a deeper
breath now, and as you exhale, imagine sending
this new energy throughout your body. Feel the
gentle awakening starting from your head, cascading
down to your toes. Allow this energy to grow
with each breath, revitalizing every part of
you. Slowly roll your shoulders back and forth.
Allow this movement to be a signal to your body
that this meditation is coming to a close. Take
another deep breath. As you exhale, gently move
your head from side to side. neck muscles stretching
and releasing any remaining tension. Now with
your eyes still closed, visualize the room around
you. Imagine your place in it, feeling grounded
and connected to your surroundings. And as you
exhale, slowly begin to open your eyes. Allow
them to adjust to the light, gradually taking
in the colors and the shapes around you. As you
come fully back to awareness, take a moment to
sit in the stillness. Notice how your body feels,
how your mind feels. sense of calm and relaxation
with you as your day move forward. Remember the
peace and stillness you've experienced here is
always accessible to you. Whenever you need a
moment of calm, you can return to this practice,
to this sense of inner peace. Thank you for taking
this time for yourself, for your well -being,
and may you go forward with a sense of calm,
clarity, and rejuvenation. Thank you for joining
me for this session. You've taken a vital step
today to quiet the noise of modern life and recalibrate
your energy. Remember, at combination, we believe
that calm isn't just a state of mind, but a strategic
foundation for reaching your highest potential.
If you're feeling ready to move from feeling
stuck to living with a profound purpose of passion
and pride, I invite you to take the next step
in your journey. Whether you're navigating a
major life transition or looking to regain lost
momentum, our personalized life coaching and
holistic wellness practices are here to support
your growth. To find your own personal formula
for calm, visit combination .com. There, you
can explore our restorative sound therapy and
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help you overcome limiting beliefs and turn your
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Until next time, keep breathing, keep growing,
and continue to customize your combination of
calm.