Hello,
This is David G and welcome to today's meditation on total relaxation.
Let's find a comfortable place to sit or lie down.
Relax into that space.
Allow your jaw to unclench.
Allow your eyelids to float closed.
Feel your hips relax,
Your shoulders un-tense.
Allow them to drop.
Allow your head to bend forward,
Gently stretching your neck.
And back again.
Feel your body releasing.
Feel your mind calming.
And allow yourself to surrender to this total relaxation meditation.
We'll use an ancient time-tested technique known as the mindful flow.
Let's step out of the past right now and let's step out of the future and come into this moment,
This sacred,
Precious present moment.
And simply witness your breath as it's moving into you.
And watch it as it flows back out.
You may drift away to thoughts or sounds or physical sensations.
And when you notice that your attention has left your breath,
Ever so gently drift back to it.
Come back to your breath.
Come back to your breathing.
And as you watch your breath move in and out of you.
As you witness the breeze come into your nostrils and flow back out.
As you observe your chest rising and falling,
Move your fingers to the space where you feel your breath entering you.
It may be your throat or your nose,
Your heart,
Your chest,
Your solar plexus,
Your belly or someplace else.
But ever so gently move your fingers to that space.
And as you continue to witness your breath,
Watch the breath as it moves past your fingertips into your body.
And then witness it as it moves back out past your fingertips,
Feel it flowing past your fingertips.
Just innocently breathe in and watch it as it moves past your fingertips.
And gently exhale.
And watch your breath.
If you feel that space has moved,
Shifted,
Even a half inch,
Just move your fingers to that space.
Continue witnessing and touching the space where breath enters you and where it leaves you.
Let's stay in this space for just a bit.
With each exhale,
Allow some tension,
Some stress to be released.
With each inhale,
Allow calming,
Soothing,
Healing energy to come into you.
Allow your body to surrender.
Feel your mind slowing down.
Keep watching your breath moving past your fingers,
In and out.
There's nowhere else to be.
There's nothing else to do,
Except to surrender right now to this sacred,
Precious,
Present moment.
I'll watch the time,
And when you hear me ring the chime,
Just sit gently with your eyes closed.
So let's begin.
Sit gently with your eyes closed.
And let the stillness and silence settle in.
And now take a long,
Slow,
Deep breath in.
And gently let that go.
Let's do that one more time.
Long,
Slow,
Deep breath in.
And gently release it.
And now let's seal this peace,
This zen.
Let's seal this space of restful awareness by chanting om as quietly as you can.
Take a long,
Slow,
Deep breath in.
And when it feels comfortable,
You can slowly open your eyes.
A little more peaceful.
A little calmer.
A little more peaceful.
A little more calm.
A little more calm.
A little more relaxed.
A little more patient.
A little more still.
Thank you for joining me.
As you move throughout the day,
Allow this stillness to ripple through you in every word,
Thought,
And action.
And I'll see you in the gap.
