The mission of Utah Prosecution Council is to provide quality training for state and local prosecutors as well as law enforcement officers through an exchange of information and experience to ensure the administration of justice reflecting the highest ethical and professional standards.
By: Marilyn Lawson
Welcome to a guided relaxation and mindful meditation. This is a space to pause, to breathe, and to reconnect with yourself. For the next few minutes, allow yourself to step away from the noise, the pressure, and the movement of the day.
There's nothing you need to do right now, nowhere else you need to be. This time is simply for you. As you listen, allow the body to soften, the mind to quiet, and the breath to guide you back into the present moment.
You don't need to force relaxation. You don't need to clear your thoughts perfectly. Just allow yourself to arrive exactly as you are. Now find a position that feels comfortable and supported. And when you're ready, gently close your eyes and begin.
[background music playing: soft and relaxing]
So take a deep breath.
Settle into a position that feels natural and comfortable. If your body feels cool, wrap yourself in warmth. Allow yourself to feel supported here. The last few days may have carried challenges, movement, or strain. But for this moment, invite your body to find ease and simply release.
Begin with the breath.
Take in a few, slow, deep breaths. Even exaggerate them slightly. Feel the body completely as though your breath could reach the four corners of yourself. Notice the inhale rising fully, and the exhale meeting it with ease. Equal length and ease. Now gradually allow your breath to return to its own natural rhythm. Smoothly, subtle, seamless. No effort needed.
Relax the muscles of your face. Allow your eyes to sit easy in their sockets. Unclench jaw. Soften the forehead. Allow the head to just balance effortlessly.
Breath in and breath out. Shoulders slide down and away from the ears and widen. Arms fall away from the shoulders. Allow your hands to open with fingertips relaxed and easy to the touch. Choose to release and surrender.
Allow the music in the breath to guide your relaxation effortlessly. Nothing to hold on to. Nothing to resist. Relaxing from head to toe. Feel the lengthening. … Breath in, breath out. … Notice the wave of the music and let its energy travel up the spine, creating space between each vertebrae. Feel the lengthening. … Breath in, breath out. … Ribs expand. Belly softens. Hips widen and become weighted.
Notice your breathing becoming natural, free, and unforced. Nothing to hold on to. Nothing to resist. Muscles soften away from the bones. Bones grow heavy, allowing the body to settle downward with ease. Now gently scan down your body and find any areas holding tension, ache, or heaviness. Without needing to change anything, allow your breath to travel there.
So let's recognize how calm the mind has become. Acknowledge its stillness and how relaxed your body feels. Simply allowing. Simply releasing.
Now for a moment, allow your mind to go where it will. Allow thoughts to come and go just as the breath comes and goes. Find that place that makes sense to you. Accepted and safe.
Those simple moments make all the difference. … Now filling this space of peace, warmth, and quiet ease, let's begin coming back to more awareness, adding more energy, using your breath. So take in a deep breath and then out. Wiggle your fingers and toes, bringing in more awareness and feeling. Roll the head, rolling shoulders. Now slowly open your eyes, … taking another deep breath, filling the lungs. And then as you blow out, exhale like a cool breeze. … One more breath in. More energy here. And out. Bringing hands to prayer. And repeat.
Namaste.
[background music fades out...]