Free Guided Meditation, Give a gift to yourself

Find a quiet spot .  This is better done lying on your back but it can be done seated as well.

Take a deep breath behind your eyes and release any tension in your brow.  Inhale as you release your tongue from the roof of your mouth and relax your jaw.  Exhale as you release your shoulders from your ears.  Inhale into your rib cage and fill your ribcage with air like a balloon.  Exhale as you weave your breath through each rib and exhale down your spine, your hips, knees ankles and toes.   Surrender to your mat.   This is your time.

Imagine you have been on a plane for hours and now you are stepping off of the plane into warm sunny weather.  Take a deep breath into your rib cage as you fill your ribcage with air for a count of 2 and exhale for a count of 6 as you send your breath all the way to your toes.

You are escorted to a lovely tropical paradise where you hear water cascading down mountains and birds chirping.  You take off your shoes next to the waterfall and feel the warm water on your feet.

Take a deep breath in for a count of two as the water flows over your feet and exhale for a count of 6 as the water recedes.   Take in the feelings sights and sounds of this wonderful piece of nature. Oh, look there is a rainbow through the mist  It is filled with every color you can imagine.  The world is open to you enjoy the exploration, melt your heart!  Follow your breath as you enjoy this paradise.  After 5 min. of following your breath and enjoying the waterfall inhale one more time above your waist into your ribcage and exhale below your waist to your toes.  Begin to move your fingers and toes and when you are ready roll over and push up with your head coming up last.

In simple seated pose, inhale your arms up to the sky and then exhale your palms to your heart.    Namaste……..May we all discover that simple pleasures are our true gift.