Find a quiet and comfortable place to sit or lie down where you won't be disturbed. Close your eyes and take a deep breath in through your nose, filling your lungs completely, and exhale slowly through your mouth, letting go of any tension or stress.
Take another deep breath in, and as you exhale, release any thoughts or distractions from your mind. Allow your body to relax completely, letting go of any tension in your muscles.
Focus your attention on your breath, noticing the sensation of the air flowing in and out of your body. Allow your breath to be your anchor, bringing your attention back to the present moment whenever your mind starts to wander.
Imagine yourself in a peaceful and serene setting, perhaps a quiet forest or a calm beach. Use all your senses to visualize this place vividly. Notice the colours, sounds, and scents that surround you.
As you continue to focus on your breath, bring your attention to your body. Start at the top of your head and scan down your body, noticing any areas of tension or discomfort. Send your breath and your attention to these areas, allowing them to relax and release.
As you let go of physical tension, also release any mental or emotional tension you may be holding onto. Let go of any worries, fears, or doubts, and allow yourself to be fully present in this moment.
Stay here for a few more minutes, simply breathing and being present. When you're ready to come out of the meditation, take a deep breath in and slowly exhale. Wiggle your fingers and toes, stretch your body, and slowly open your eyes.
Take a moment to notice how you feel, both physically and mentally. Carry this sense of peace and calm with you throughout your day.
To make your meditation and relaxation more comfortable, why not treat yourself to a meditation cushion? Other things that may help is a relaxation mat
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