Thank you for joining me today for this meditation on relaxing deeply where we will hold the intention of calming the busyness of our minds and coming into realization of our truest selves.
At any time during this meditation if you are struck by thoughts or emotions which come popping up from your subconscious I want you to acknowledge them,
I want you to see them for what they are,
And I want you to pay them bare attention.
Don't think,
Just look.
And once you have,
See them fading away from you and bring yourself gently back to the meditation.
And so now,
Make sure you are in a comfortable seated position.
You can lie down too if that suits you better.
You just want to make sure your spine is straight.
And you want to leave your hands resting palms up.
Let's take a deep breath in.
All the way.
And hold the breath.
Now squeeze in your stomach.
Now squeeze in your back.
And keep holding.
And release.
Let it out.
Another big deep breath in now.
All the way up.
Take a couple extra sips in with your mouth if you can.
And hold it.
Squeeze.
And release.
Really let out all the tension which you may have been carrying with you into this practice today.
And become present with the sensations of your body.
Feel the tightness or the looseness of your clothes.
Feel the air in the room or the space around you.
Notice any colors or light you can see through your eyelids.
Observe any sounds you might hear in the distance.
Expand your awareness to take it all in.
And now shrink that awareness back down,
Centering it on your body.
And bring your attention to your breath.
Breathe here.
Through your nose.
And back out through your nose.
Don't allow your mind to control your breath.
Let it find its own rhythm.
Its own light and natural rhythm.
You want to watch but not grasp for control.
And so just keep your attention at the tip of your nose as you breathe in lightly.
And you breathe out.
Don't let your attention move away from the tip of your nostrils.
And let it drift away.
Stay right there with the sensations of breathing.
Having achieved a steady presence here,
Let us scan our bodies for any tension we may have carried into this practice.
Start at the top of your head,
Your skull,
The muscles in your face.
Relax them.
So often we keep our muscles tense without even realizing it.
Feel a wave of relaxation sweeping down through your forehead,
Into your throat,
Down towards your chest.
Feel any muscles in your shoulders or your arms relaxing,
Loosening.
Let your shoulders fall slack but make sure you keep your chest open.
Feel the relaxation diving farther through your heart space,
Through your abdomen,
And into your belly.
Feel it swirl into your lower back and any tension you may have been holding there,
Feel it dissipating.
Feel it relaxing.
This wave of relaxation sweeps down into your thighs,
Into your knees,
Your ankles,
And your feet.
It feels great.
You feel so relaxed.
We want to make sure that we don't fall asleep here.
As we relax our bodies,
We keep our mind focused and attentive.
So keep your attention here with my voice and your own breath.
As your body falls asleep,
Let your mind stay awake.
Really let in relaxation.
Open the doors to let relaxation flood into you.
I want you to imagine yourself now on a warm,
Picturesque,
White sand beach with crystal clear waters.
A gentle breeze blows as you rest in the warm sand.
You hear the waves crashing.
You see the bright,
Warm sun directly overhead.
And you recognize your own solitude here.
There are no other people nearby.
Here in this paradise,
You are alone with nature,
With the earth,
With the ocean.
Feel now the power,
The raw energy of the ocean.
It's its true size,
Its global force.
The ocean's rhythms push you further and further into relaxation.
Let your mind fall away as you relax completely.
Feel the energy from the ocean's tides,
The vibrations moving through you.
Feel yourself dissipating into the connected forces of energy upon the planet.
You are living within a sea of energy.
Put away on its gentle currents.
See now that you are but one small facet of a larger being,
Our Mother Earth,
Gaia.
Let it release your burdens.
You can let go here,
Let go of any baggage you've been carrying with you.
Your Mother Earth can help bear the load.
She can ease our pains.
She can take our anxieties.
She can show us where we need to heal.
Fully release into your place on Earth.
Your place in this sea of energy.
See yourself awaking on the beach but realizing you've slept through sunset.
See yourself being greeted by a sky full of stars.
The stars are radiant,
Staggeringly beautiful,
And mind-boggling in their number.
You can see the faint bluish hues of the Milky Way,
And you take it all in,
Still graced by the peaceful sounds and powerful energy of the nearby ocean.
You are at one with creation.
You have nothing to want for.
Everything is provided here.
You are perfectly content.
Your mind is still.
Your body is relaxed.
And now let us set the intention to carry this relaxation,
This deep peace with us into our days,
Weeks,
Months,
And years.
Let us choose to embody this peace throughout our whole lives.
Now we come back to our bodies,
Right where we left them,
Allowing ourselves to feel the space around us,
To feel our clothes,
To notice any sounds we might hear in the distance.
You might wiggle your fingers or toes,
Stretching out any tightness.
And when you're ready,
Open your eyes.
Thank you for joining me today.
It was truly my pleasure to guide you.
Namaste.
