Hello, and welcome to our first meditation. This one is just a standard relaxation exercise that I borrowed from one of my earlier courses. So the time to use this is if you've had a tough day or if you just want to chill out or maybe quiet your mind a little bit. So kick back and relax. And we'll go into the first meditation. Thanks.

So get yourself situated in a nice comfortable position. Close your eyes and we'll start to relax. What I would like you to do first is to take a deep breath all the way down to the tips of your toes. And then just breathe out completely. And as you begin to relax I'd like you to imagine if you can, a warm, secure, comfortable wave of relaxation moving into the top of your head and allow this relaxation to drift in moving into your brain so that your brain becomes very deeply relaxed and very calm. And as your brain relaxes, you can actually feel it start to slow down so that your thoughts are slowing down and you can feel the relaxation as it begins to drift down into the stem of your brain.

Moving slowly down your spine all the way down to the tip of your spine. And allow this relaxation to continue by drifting out into your nerves. So that from the top of your head all the way out to the ends of your nervous system. You're very deeply relaxed. You're very calm and you're totally at peace. Now bring the awareness of this relaxation back to the top of your head and feel it as it begins to move over the outside of your body.

And be aware as the relaxation moves into your scalp, into your hair slowly moving down into your ears and your forehead, their temples your eyes Your nose into the skin and the muscles in your face. So your entire head is very calm and very peaceful and very deeply relaxed. Now allow the relaxation to continue by moving down into your throat and into your neck, slowly moving down into your shoulders which are becoming increasingly heavy and feel the relaxation continue by moving down into your arms so that the relaxation slowly moves in to your biceps and your triceps gently peacefully moving into your elbows into your forearms, interior wrists and gently moving into your hands out to the tip of each finger at each time so that from the top of your head all the way out to the tips of your fingers. You're very deeply relaxed.

You're very calm and you're totally in peace. Now, allow your attention to drip back to your shoulders so that the relaxation can begin to slowly move down into the muscles of your back. Slowly and gently moving down through your back all the way down. into your lower back so that your entire back is very calm, very peaceful and deeply at ease. And you can feel the relaxation as it begins to penetrate inside your upper body so that your internal organs begin to feel very comfortable and deeply relaxed. And you can feel your heart as it beats in perfect peace.

And you can feel your lungs as they breathe without effort as you become more and more deeply relaxed. And you can feel this relaxation continue by moving into your other internal organs like your stomach and your intestines. So that your entire upper body is so deeply relaxed, so calm and so deeply at ease and it feels so nice to be so deeply relaxed. Now allow this relaxation to continue its journey as it slowly drifts into the lower half of your body so that your legs become very heavy and very relaxed as the wave of relaxation continues to move down into your thighs and into your knees and gently working its way down into your thighs your calves your shins so that your legs are incredibly relaxed. Very calm deeply at peace. Allow the relaxation to finish its journey by gently working its way into your feet and out to the tip of each toe.

So that from the top of your head all the way down to the tips of your toes your variable relaxed. You're very calm and you're deeply at peace. Calm peaceful, relaxed, calm, peaceful. Relax. So just go ahead and enjoy this feeling of deep peace and deep relaxation for as long as you'd like and when you feel like you're ready And when you feel like you've had enough you can just slowly and gently open your eyes