The Mind Relaxation Meditation This track includes some guidance,
As well as moments of silence for you to practice on your own.
True mental ease rests on two foundations,
Softening the body and letting go of the thoughts.
That's what we'll explore today.
Let's begin by nestling ourselves into a seated meditation posture.
With your eyes still open,
Gently notice the room around you,
Without focusing on anything in particular.
Soften your eyes,
As if you're looking far,
Far away into the sky.
Start blinking slower and slower,
Until your eyelids eventually come to a close.
With your eyes closed now,
Let's first set an intention to disconnect from the outside world for the next period of practice.
You are here,
You are breathing,
You are alive.
In a relaxed body,
Dwells a relaxed mind.
We'll now be softening the body,
Part by part.
If you don't have a certain area,
Please just move on to the next.
However your body feels today,
It's alright.
It doesn't have to be any other way.
Start by relaxing your feet and legs,
The ones that carry you through this miracle called life.
You are here.
Soften the muscles around your torso,
Your warm,
Sacred center.
Allow that belly out,
No more holding in.
Allow your breath to flow naturally.
Can you feel your breath?
Can you feel yourself breathing?
Relinquish any control over your breath,
And allow it to be natural.
You are here,
And you are breathing.
Now drop your shoulders,
Relax your neck,
Soften your face.
Imagine applying a velvety,
Soothing palm to all muscles around your head.
Let your jaw unclench,
Maybe even opening your mouth a little for some moments,
Signaling safety to your nervous system.
Wordless.
There is nothing else to be said,
No one to talk to,
And nothing to do in this moment.
Relax your forehead.
See if you can feel lots of spaciousness inside your head.
Bright and light.
You are here,
You are breathing,
You are alive.
Now,
Having softened the body,
Let's bring the same sense of relaxation into the mind.
To do that,
First,
Forget about your past,
Any memories that come to mind.
Forget about yesterday and before.
Allow yourself to not think.
Forget about the future as well.
Anything that is about to happen,
Plans,
Ideas,
Expectations,
Just be here.
If thoughts about the present moment arise,
That's alright.
Thoughts often think they are very important,
But they aren't.
They are just an activity of the brain.
Let them flow by,
Just like clouds.
Having left past,
Future,
And thoughts about the present behind,
What remains?
If you notice your mind still wandering,
That's okay.
That's what minds do.
You can always return to basics.
Relax your body and allow yourself to not think.
There's nothing to solve or fix here.
No need to try hard or try at all.
I am here,
I am breathing.
I am alive.
Now,
Slowly start coming back into your body.
Feel the warmth,
The coolness,
The weight of your body on your seat.
And as we near the close of this practice,
Let's allow the peace we've nurtured today ripple outward and benefit everyone along your journey.
Thank you very much,
My dear fellow meditator,
For sitting together with me.
However the session unfolded for you,
That was perfect.
You showed up,
You know.
I'm really proud of you.
I know it's not easy sometimes.
Now,
When you're ready,
You can slowly blink open your eyes.
Know that this moment was enough,
And so are you.
Have a beautiful day.
Take care.
