Meditation Script- Beginning and Closing

Opening Meditation:

Get comfortable.. if you`re lying down let your whole body relax and become comfy. If you`re sitting, then relax your hands on your lap or at your side, whatever way feels comfy.

And close your eyes. This is your time now, so leave all your worries at the door. 

Notice any sounds outside of the room, acknowledge them and let them go. Notice any sounds inside of the room, acknowledge them and let them go.

Tell your body to relax. Let your feet & legs soften into position. Drop your shoulders. Relax your hands. Tell your face and jaw to relax. Allow your full body to soften down and relax into a natural position.

 Take a cleansing breath in…and breathe out the tension in your body.

Allow your breathing to fall into its own natural rhythm, not trying to control it in any way. Just observing as you breathe in relaxation, and breathe out tension.

If thoughts intrude, allow them to pass, and return your attention to the meditation.

Breathing in relaxation, breathing out tension (repeat)

Closing the Meditation:

Now, bring your awareness back to the flow of your breathing, in and out, in and out. Feel the cool breath in your nose and throat. 

Notice the natural movement of your tummy as you breathe, in and out. 

Be aware of your full body as it rests against the floor or seat. Bring your attention to your toes, and give them a little wiggle. Then to your fingers and give them a little wiggle. Give your shoulders a little shrug.

 Let yourself be aware of the room again, of all the sounds close by. And when you feel ready to, you can open your eyes.