Close your eyes very gently.
This is your own time to go into deep relaxation,
Leaving all other concerns or worries behind.
Give up all other worries and relax.
If your mind starts to wander off thinking about things,
Bring your attention back to my voice and what I am saying.
When you have pain somewhere in your body,
The muscles in your body become tense as a reaction to the unpleasant feelings.
After a long period of time,
This accumulated tension leads to more pain and aches.
Then you begin to feel negative emotions such as anger,
Frustration,
Anxiety,
And fear,
Or sometimes you become depressed.
You may also experience some difficulty in concentration or thinking clearly.
Now,
However,
You have the opportunity to experience your own natural ability to relieve these painful feelings.
You can do this by using relaxation techniques.
Firstly,
Be aware of your posture as it is now.
Your sitting position or lying down position.
Be aware of your clothes touching your skin.
Be aware of the sensation of your toes.
Now your feet.
Be aware about your feeling of your calves,
Your knees,
Your thighs,
And your abdomen.
Now move your attention to your chest,
Your shoulder,
Your shoulder blades,
The whole of your upper arms,
Elbows,
Forearms.
Now your hands and fingers.
Are they cold,
Warm,
Or hot?
Be aware of the sense.
Be aware of the sensation in your neck,
Face,
Ears,
Forehead,
And your head.
Calmly and evenly take a deep breath through your nostrils and exhale through your mouth.
Do this a few times.
Now close your mouth,
Inhale and exhale through the nostrils calmly and evenly.
Now let your breathing be natural.
Don't try and do anything to it.
Just watch it.
Be aware of the breath as it goes in and out of the nostrils.
Keep your attention focused on the area around the tip of the nose or upper lip.
Be aware of the sensation occurring there.
You should not control or pause the breath in any way.
If you find your mind wandering away from the breath,
Simply start again observing the in-breath,
Entering the nostrils,
And the out-breath as it passes by your nostrils.
You should not follow the breath all the way down or all the way out.
Just stay at the touch point of the breath.
Now when you breathe out,
Just tell yourself,
Calm in the body,
Calm in the mind.
When you breathe in,
Just tell yourself,
Calm in the body,
Calm in the mind.
Imagine the breath you are breathing in is healing energy.
When you breathe out,
Imagine you are breathing out all your discomforts.
Just pay your attention to your breathing cycle.
Note as you breathe in,
There is a slight rise in your chest and abdomen.
And as you breathe out,
There is a slight fall in your chest and abdomen.
Just know in the cycle of your own breathing.
Breathe calmly and evenly now.
Around your face,
Observe the tense muscles in your forehead and skull.
Observe your forehead.
When you observe the tense muscles closely,
You will notice that the tension arises and passes very quickly.
The feeling is not permanent and unchanging.
Observation helps you to be more relaxed.
Now observe the muscles in your face without reacting to them.
You are not trying to change the feelings that are there or make them different or more or less,
You just observe them as they are at this time.
You will feel the muscles in your face are tired or tense as you observe without any reaction.
The tension starts to flow away and get less and less.
Continue this observation to include muscles in your arm,
Head,
Temple,
Jaw,
Nose,
Lips,
Mouth and chin.
Relax these muscles by the method of simply observing them without making any reaction.
Now if there is any tension in the muscles in your neck,
Just relax them.
The feeling is not permanent and unchanging.
Now when you breathe out,
Say to yourself,
Calm.
When you breathe in,
Say to yourself,
Calm.
Now bring your attention to your shoulders and upper back,
Letting the tension go away.
Gradually you are becoming more and more relaxed.
Let your attention move down to your arms and relax the muscles in your arms.
Now relax your hands and fingers.
Feel tension in your hands and fingers go away.
Now your whole hand is relaxed.
Breathe in calmly.
Observe the tension in your chest.
When you breathe out,
Let the tension go away with your exhale.
Feel you are going into a more relaxed state.
Notice the tightness in your abdomen.
Relax that tightness.
Relax the tightness in your shoulder blades.
Observe the muscles in your lower back and relax them.
Observe the muscles in your upper back,
In the middle back,
Either side of your spinal cord.
Notice the muscles of your buttocks and your legs.
Relax your thighs,
Your knees,
Your calves and your feet.
You feel relaxation flow right down to your toes.
Your whole body completely relaxed.
Breathe in so calmly and relax.
When I count from five to one,
Just slowly,
Gently open your eyes and come out of this meditation.
Five,
Four,
Three,
Two,
One.
May you be well and happy.
May all beings be well and happy.
