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Welcome to guided meditation 
with Rachel from Circle of 

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Light. 
Begin your walk by connecting 

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with your breath, 
breathing in and breathing out. 

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Each breath in and each breath 
out. 

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Now use your out breath to 
release your shoulders 

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breathing out. 
Just let them go 

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and again, breathe out and let 
your shoulders drop a little 

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more. 
Now bring your attention to your

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forehead. 
Soften across your brow, easing 

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any tension there. 
Let the muscles around your eyes

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relax. 
And release any tightness in 

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your facial muscles and around 
your mouth. 

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Let your jaw loosen. 
And using your out breath, 

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release any tightness in your 
neck 

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and allow your shoulders to 
release just a little more. 

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Let your arms hang loosely by 
your sides. 

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Soften through your hands all 
the way to your fingertips. 

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Now bring your attention to your
chest as you breathe out. 

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Let it soften. 
Let your rib cage feel heavy. 

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Let your belly loosen. 
No holding, letting go. 

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Bring your awareness to your 
hips. 

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Let them soften, let them relax 
as you walk. 

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Loosening the muscles in your 
thighs 

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let your knees feel easy and 
allow your calves to release. 

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And relax your feet 
and you can notice your feet 

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moving gently with each step, 
connecting with the ground 

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beneath you. 
And with each out breath, let 

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something settle a little more. 
Nothing to fix, 

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just walking, breathing, 
releasing. 

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And take a moment to notice your
body now. 

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Maybe something feels just a 
little lighter. 

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And let that softness move with 
you as you continue your walk.