Make yourself comfortable by sitting or lying down.
Once you're comfortable,
Allow yourself to settle in.
Allow your body to become still.
When your brain has a new experience,
It creates a fragile pathway to the end result.
Our intention in this program is to clear the pathway.
Or some would say,
To deepen the groove,
So that getting there becomes easier with time.
The more you do guided relaxation or meditation,
The deeper the groove becomes.
And the easier it is to get on that pathway again,
The easier it is to return to that state of mind.
It becomes easier and easier over time to sink into a relaxed or meditative state,
Because your mind remembers.
It becomes familiar.
I want you to follow my voice closely.
Stay with me.
You have nothing to do right now.
Nowhere to be.
There's nothing that you need to think about.
Let go of the need for control.
Let go of the need to find answers.
Let go of the need to find a solution to your problems.
Turn everything off.
Turn off your nervous tension.
Turn off your mind.
Turn off your anxiety.
Your stress.
Your worry.
Turn it all off.
Now allow your entire body to completely relax.
Now feel just your toes.
Now feel your big toes.
Your second toes.
Third toes.
Fourth toes.
Pinky toes.
Feel all of your toes as one sensation.
Feel the bottoms of your feet.
Feel the tops of your feet.
Feel your heels.
Your ankles.
Your calves.
And your shins.
Feel your kneecaps.
The backs of your knees.
The backs of your thighs.
The front of your thighs.
Feel the front of your pelvis.
The sides of your pelvis.
The back of your pelvis.
Feel your lower back.
Feel your belly.
Feel your chest.
Feel your upper back.
Feel your shoulders.
Upper arms.
Elbows.
Forearms.
Wrists.
The palms of your hands.
The backs of your hands.
Feel your thumbs.
Index fingers.
Middle fingers.
Ring fingers.
Finger fingers.
Feel all fingers as one sensation.
Feel the hands as one sensation.
Feel the arms,
Fingertips to shoulders as one sensation.
Feel the legs,
Toes to hips as one sensation.
Feel the torso,
Pelvis to neck as one sensation.
Feel the front of the neck.
The sides of the neck.
The back of the neck.
Feel all sides of the neck.
Feel your face.
Feel your head.
Now relax the tension in your eyes.
Now relax the tension in your belly.
Now relax the tension in your arms and legs at the same time.
And as you did in the previous meditation,
Go right to the center of any balls of tension that are in your body and allow them to unravel.
Even if it's only one.
Feel it.
Allow the grip to loosen.
And the tension unravels.
Unwinds.
Peels away.
Melts away.
And you feel the warmth of the release fill your body.
Calming,
Quietening.
And relaxing you even deeper.
Relaxing you even deeper.
Relaxing you even deeper.
Now turn everything off.
Turn off your nervous tension.
Turn off your mind.
Turn off yearning for change.
Turn off your belief system.
Turn off whatever you believe other people think about you.
Turn off their judgment.
Turn off your own judgment of yourself.
Turn off the negative feelings you have about your body.
Let it all fall away.
Let all of those feelings and beliefs crumble to the ground.
When you completely release self-consciousness.
When you let go of self-image.
You can sink deeper into who you truly are.
Do that now.
Let it happen.
Surrender to it.
And just feel without expectations,
Judgment,
Wanting,
Seeking.
Just feel.
You are creating and strengthening a new pathway in your brain.
This pathway is toward an experience that is calm,
Relaxed.
Completely void of self-criticism,
Self-judgment,
Self-image.
Completely devoid of expectations,
Of wanting,
Of seeking,
Of searching for solutions to your problems.
This pathway is becoming very strong.
So the moment you lie still or sit still,
You feel your body and your mind going there right away.
It's so easy and so familiar to you.
In fact,
You feel it in your daily life.
Your mind knows how to get here.
And it knows how to carry the essence of this experience with you always.
So I want you to promise that to yourself right now.
Say,
This experience will stay with me after this meditation is over.
This experience will stay with me after the meditation is over.
Soon this meditation will be over.
But for now,
Allow yourself to rest.
Soon you will hear a bell ring.
At that point,
Feel free to make your way out of the meditation or remain longer as you choose.
Be well.
