Hello everyone,
My name is Cain Embracey and today we will be getting into our second meditation here on Anti-Timer.
That is all about gradual relaxation.
This meditation will be excellent for any aches and pains you may feel,
Any stresses of the day that you feel you may be carrying.
It is very excellent for going to sleep.
It is very effective.
On that note,
As you get into your comfortable seated or lying position,
If you do have other tasks to get done throughout the day,
I do suggest that you sit or that you find yourself in a lying position where the knees are bent up.
Otherwise,
Splay out and lay in bed or lay on the couch or wherever you are because the likelihood of you getting drowsy after this meditation are very high.
So,
With that disclaimer out of the way,
Let's get started.
Rooting down into the body.
And with a deep inhale in,
Dropping down from mind consciousness up into the space of the head,
All the way down into the heart center.
As we breathe out,
Just sending our awareness to our entire body,
Our entire being.
Inhaling again.
Arriving in this body.
Exhaling.
And we are here.
Bringing the attention to the senses between your body and the chair beneath you or the floor beneath you.
And noticing if there is any way you can make your body feel just a little bit more comfortable,
Whether that's shifting position or releasing any obvious tension that you may feel.
Once you've gotten that squared away,
I'd like you to just bring to mind or bring to heart rather what your intention with this practice is.
Obviously,
It's gradual relaxation.
But what are we gradually relaxing for?
Is it to wind down after a long,
Stressful day?
Is it to prepare ourselves for the day ahead?
Is it to simply treat ourselves?
Is it to go to sleep?
Is it to find peace in this body and this mind?
Is it to unite mind and body consciousness?
These are all just ideas.
Find what's true for you.
If it's a word,
Saying it silently to yourself.
If it's a feeling just sitting with that feeling and knowing that that intention is there.
And with a deep inhale in,
Sighing out through the mouth as we let that intention go and allow it to become on its own time.
I'd like you to bring your awareness to the crown of the head.
The very scalp.
And choosing whatever feels best to you if you are in the mood for some warming energy or some nice,
Gentle,
Cooling energy.
Just feeling this awareness,
This intention passing over the scalp.
Letting go of any tension that might be there all at once.
The muscles of the scalp just melting away like water as it spilled onto the floor.
Moving down over the forehead.
Finding ease in the jaw,
Not letting it flop open but not remaining tight and locked jawed.
Releasing any tension in the top neck or upper neck,
Rather.
Working your way down to the lower neck,
Finding ease and mobility in there.
Then working your way down over the trapezius muscles.
Finding ease in the shoulders,
Just letting go of these hard working muscles.
And gliding down over the upper arms.
Finding your way at the hinge joint of the elbow.
Getting nice lubricated and easeful there.
Coming to the forearms.
Depending on your preference,
Having these muscles either become suddenly very heavy or suddenly very light.
Softening through the palms.
Regarding all five fingers in each hand.
And then revisiting the chest,
Feeling this warming or cooling sensation.
Feeling this area.
Just letting go,
Simply letting go.
And washing down over the abdomen.
Which is a very strong place for most people holding tension.
And if you find that your abdomen is too strong for today and can't be floor released,
Do not fret.
Coming to the upper back.
Releasing the shoulder blades,
Full of micro tensions in there.
The middle back,
Just spreading,
Spreading like water on a marble floor.
Working our way down to the lower back.
Inviting what ease we can into this area.
And as we are more than halfway done with the body now,
Keeping in mind that there is nothing to get right or wrong here.
I promise you if you are squinting your eyes shut and furrowing your brow trying to get rid of the tension,
You are working against yourself.
So I encourage you to let go,
Let go,
Let go again.
And just be with this process,
However it shows up for you today.
And so coming to the hinge joints at the hips.
Feeling nice and lubricated there,
Nice and useful.
Pelvis,
Nice and loose.
Free from needing to support your upper half for now.
Moving down over the thighs,
Tops and bottoms.
Inviting warming or cooling sensation in there,
Whatever feels good.
Feeling nice and lubricated at the knees.
Working down over the calves now.
Feeling a lightness in the ankles.
And the washing over relaxation over the tops and bottoms of the feet.
And washing over all five of the toes on each foot.
Take in a deep inhale through the nose.
Hold for a moment.
And very slowly exhale out either through nose or mouth.
Bringing our awareness to our entire body,
Our entire being.
Just noticing how it feels to be here.
After this journey we went on together.
Not over analyzing,
Not needing to get the answers right.
Simply noticing how you feel.
If you notice that your ankles feel a lot nicer or that lower back pain is finally subsiding,
Amazing.
If you notice that there's still some tension,
That is fine,
That is okay.
This is all a part of the process of meditation.
Whatever's coming up,
Just regarding it with pure awareness,
Not clinging to it or trying to run away from whatever's there.
Noticing the mind.
If it feels clear and empty.
Or if it is bubbling full of activity.
Or perhaps a little drowsy.
Now for the rest of the meditation,
Let's just have a few moments to enjoy the space and the body and mind we've created for ourselves.
And I'll be back to guide you out.
Nowhere to be,
Nothing to do right.
Just be with what you have created.
Nowhere to be,
Nothing to do right.
Nowhere to be,
Nothing to do right.
When you are ready.
And I do truly mean whenever you are ready.
And gently inhale through the nose,
Filling the lungs.
Pause for a moment.
And upon exhale,
Gently opening the eyes.
Coming back to this world that you get to experience,
Move,
Change,
And do all sorts of fun stuff through this body,
Through this mind.
Thank you so much for meditating with me today.
Looking forward to our next time.
Namaste.
Bye bye.
