Email us any time:
meditation@magusprimus.com
Quantum physics is a branch of physics that studies the behaviour....
Email us any time:
Quantum physics is a branch of physics that studies the behaviour....
Below is a full guided meditation script designed to help relax the body and mind. This meditation is approximately 20-30 minutes long, depending on the pace at which it is delivered. You can use it for personal practice or as a guide for leading a meditation session.
Welcome to this guided meditation. Today, we’ll embark on a journey of deep relaxation and mindfulness. Find a comfortable position, either sitting or lying down. Allow your body to settle into a place of comfort, where you can fully relax without any distractions.
Take a moment to close your eyes. Begin to bring your awareness inward, letting go of any outside concerns or distractions. This time is just for you—an opportunity to nurture your mind, body, and spirit.
Let’s begin by focusing on the breath. Take a deep breath in through your nose, filling your lungs completely. Hold it for a moment, and then exhale slowly through your mouth. Feel the breath as it leaves your body, carrying away any tension or stress.
Inhale deeply once more, allowing your breath to reach the very bottom of your lungs. Hold, and then exhale slowly, releasing all the air. Continue this cycle of deep, intentional breathing at your own pace.
Now, let’s bring awareness to your body. Begin at the top of your head, and slowly scan down, noticing any areas of tension or discomfort.
Start with your scalp and forehead—notice if you’re holding any tension there. If so, imagine that tension melting away with each exhale.
Move down to your eyes and face. Let your eyes soften in their sockets, and allow your jaw to unclench, leaving a small space between your teeth.
Bring your attention to your neck and shoulders. We often carry stress in these areas. Visualize the muscles in your neck and shoulders loosening and letting go of any tension.
Now focus on your arms—feel the heaviness in your upper arms, forearms, and hands. Let them become completely relaxed, as if they’re sinking deeper into the surface beneath you.
Shift your awareness to your chest and abdomen. Notice your breath as it moves in and out. With each exhale, allow your chest and stomach to soften and relax.
Move down to your hips and pelvis. Let go of any tightness here, feeling your lower body becoming heavy and relaxed.
Now, focus on your legs. Start with your thighs, then your knees, calves, and finally, your feet. Feel each part of your legs growing heavier and more relaxed.
Finally, bring your attention to your entire body as a whole. Feel the weight of your body against the surface you’re resting on. Imagine any remaining tension or stress leaving your body with each breath.
Now, let’s take a journey in your mind. Picture yourself in a peaceful, natural setting. It might be a beach, a forest, a meadow, or anywhere that makes you feel completely at ease.
Imagine the details of this place—what do you see around you? What sounds do you hear? Perhaps the gentle rustling of leaves, the sound of waves, or the singing of birds. Feel the air on your skin, warm and comforting. Take in the scent of nature around you, fresh and pure.
As you immerse yourself in this peaceful environment, allow yourself to feel completely safe, secure, and relaxed.
As you relax further, you might wish to silently repeat some positive affirmations. These could be things like:
Feel free to choose any affirmation that resonates with you, or simply enjoy the silence and stillness.
As you continue to breathe deeply and steadily, allow yourself to sink even deeper into relaxation. Imagine a warm, gentle wave of relaxation flowing from the top of your head all the way down to your toes. With each breath, feel this wave washing over you, taking away any last traces of tension.
Stay here for a few moments, just enjoying this deep sense of peace and relaxation. Know that you are exactly where you need to be right now, and that everything is okay.
When you’re ready, slowly begin to bring your awareness back to your body and the present moment. Feel the surface beneath you, the air around you. Wiggle your fingers and toes gently, bringing a bit of movement back into your body.
Take a deep breath in, and as you exhale, imagine bringing all the calm and peace from your meditation into your waking life.
In your own time, open your eyes. Take a moment to notice how you feel—calm, relaxed, and centered. Carry this sense of peace with you throughout your day.
Thank you for taking this time to nurture yourself today. When you’re ready, gently bring yourself back to your surroundings, and continue with your day, feeling refreshed and renewed.
meditation@magusprimus.com