Hey there , today's meditation can be done really anytime of day . It can also be used as you set yourself up for sleep . It's a guided visualization for a calm and quiet mind . So settle into a comfortable position . If this is a daytime meditation for you , you might be sitting on the floor , or maybe you're at work or at your desk , so you can settle into a comfortable seated position . And if you're getting ready for bed , then make sure that your environment is supporting you , that you feel comfortable , that you won't be disturbed .
Speaker 1When you're ready , I'd like you just to take a few deep breaths , just bring yourself into the space , into the commitment of the intention , to meditate , to quiet your mind , to visualize calm and quietness , and just start to focus on your breath and , if you're able , go ahead and close your eyes when you're ready , just peacefully settling into the rhythm of your breath , breathing in for four , three , two and one , holding at the top and then exhaling on four , three , two and one . You're going to continue to breathe in this way , breathing in on four , three , two and one , holding and exhaling on four , three , two and one , continuing to breathe in this way and as you breathe in , simply say to yourself breathing in , I am breathing in and as you exhale , tell yourself I am exhaling . Start to feel your body falling deeper into a state of relaxation . If your muscles are clenching at all , gently let the breath flow through that area and allow it to become soft and loose . Feel your body becoming light and weightless , continuing to focus on your breath as you let go completely , trust in the safety of the universe , focusing on your beautiful life force . Breath through one more deep , inhale and exhale any stress or tension you might be feeling .
Speaker 1And now , beginning at your feet , repeat to yourself my feet , my toes are relaxed . My calves are relaxed . My shins are soft . My knees and my thighs are relaxed . My hamstrings are long and fluid . My groin areas are relaxed . My hips and my bottom are relaxed no tension . My lower back is relaxed . My middle back is relaxed . My shoulder blades are relaxed , flattening and opening , feeling their beautiful weight melting . My spine is relaxed . My shoulders are relaxed . Feel your chest expanding with your breath and relaxing on the exhale Broadening , softening , expanding . Your heart center is relaxed and open , your forearms and your elbows all melting . Tell yourself how your fingers are relaxed . My fingers are relaxed . They have nothing to do but rest . Feel the back of your neck relaxing and your throat and your jaw softening no tension . Your ears are relaxed and your cheekbones and your eyebrows all opening , relaxing . Feel your eyes sinking , your eyelids softening and heavy . Take a deep breath in and feel it come through your forehead and exhaling as you relax any tension you may be holding there . Your scalp is relaxed . Savor the feeling as you focus on your breath again , letting go three , two and one .
Speaker 1I want you to visualize the flame of a candle . With your eyes still closed , I want you to look deeply into the flame of that candle . Feel the soft glow of the flame warm the inside of your body and imagine this warm feeling expanding outwards , covering every part of your body as you continue to focus on the center of the candle . You are drawn in . The center of the candle represents a quiet mind . Notice how the flame gradually grows larger as its soft glow surrounds and protects you . The flame's illumination moves deep within you and surrounds you like a beautiful aura . As you continue to relax , feel its glow emanating within you and around you . Continue to breathe deeply as you focus your attention on the flame and your intention is simply awareness . Nothing more , nothing . Nothing else is required . You are safe and sound .
Speaker 1If a distracting thought arises , that's perfectly normal . Don't fight it . Just bring your attention back to the flame and continue to focus on your breathing . If you find that repeating breathing in as you inhale and breathing out as you exhale if that helps you stop your mind from drifting away , then go ahead . There is a calming quietness around you now .
While focusing on the flame , repeat to yourself I am quiet , I am quiet . Allow the sensation of a quiet mind to remain and grow larger , expansive , melting , beautiful , quiet energy , with your eyes still closed . Repeat after me I can let go of my thoughts when I want to . I am calm and relaxed . My mind is clear and focused . I let go of any worries . I am serene , I am tranquil . I am tranquility , I am serenity . I surrender and allow , I honor my beautiful inner glow . I create a peaceful mind . I allow myself to be . I allow my mind to let go . I am becoming more at ease with every breath I take . If you are moving on to sleep , allow yourself to release and go . Take a moment to feel the gratitude and joy for your wonderful life and the continuous miracles it offers us . I'm going to count backwards from five and if you are moving on with your day , you'll open your eyes , and if you are going to sleep , remain still Five , four , three , two and one Namaste .