In this meditation,
You will learn how to reach deep levels of relaxation.
So let's begin.
Please sit comfortably,
Feet flat on the floor,
Hands in your lap,
And gently and slowly close your eyes.
Now I'd like you to take a nice deep breath through your nose like this.
And then release.
Let's do one more.
And release again.
And now I'd like you to become aware of your breath.
Just breathing easily,
Begin to notice how your body moves,
How your lungs feel when you breathe in and breathe out.
Feel how wonderful it is for the air to come into your lungs,
How it feels so wonderfully alive.
So needed,
So wonderfully nourishing.
And it comes so easy and natural.
It's like watching a child play in a sandbox.
You're just joyous,
Not really paying acute attention,
But just happy and joyous in what you see and what you feel in your heart.
And so watch as your lungs begin to fill up with air.
And notice without holding the air when the body wants to release the breath,
And just observe it.
Your observation is so powerful.
Good.
If a thought comes,
Let it come.
Don't treat it and judge it and qualify it.
Oh,
There's a thought.
And when you remember that you're not paying attention to your breath,
But to the thought,
Then come back to your breath and follow it again as it goes in and out.
No judgment,
No conflict.
Don't fight the thought.
Don't try to push the thought out.
That just causes tension.
Simply become aware of it,
But put your attention on your breath.
And that thought will eventually go away.
Don't be surprised if the thought comes back or another thought comes back.
The mind needs to think.
You're simply going to go from thought to breath to thought to breath.
And as long as you do it in an easy and effortless way,
It's perfect.
So this is how you'll practice this breathing technique,
This breathing meditation.
Breathing,
Coming out with a thought,
Coming back to the breath easily and effortlessly.
And what you'll notice is that there's an ease and relaxation that occurs in the body and in the mind somewhat.
So now I'd like you to practice on your own for some seconds.
So go right ahead and continue.
Good.
Now I'd like you to check in with your body.
How do you feel?
Do you feel relaxed?
Yes,
Good.
Do you feel very relaxed,
A little relaxed,
A little more relaxed?
That's perfect.
If this is the first time you're practicing this meditation,
Then any bit of relaxation is welcomed.
And you should know that as you continue to practice this,
To listen to this meditation,
Or begin to do it on your own,
It will become easier and you will reach these deeper levels of relaxation faster and more efficiently.
Now I'd like you to begin to come out,
To come back to your body,
To the room.
And when we come out of this practice,
We do it very slowly and gently because although the mind seems alert,
The body is in deep rest.
So first begin to stretch and move your arms and move your legs.
But leave your eyes closed.
And you'll open your eyes last when you feel that you're in your body and back in the room and ready to stand up.
So go ahead,
Open your eyes.
And don't worry about what will happen when you get back to your day.
The stress that you just transcended may be waiting for you at home or in the office or in your relationships.
But know that this practice can always take you back into your relaxation state.
And with every practice you will bring more and more of this relaxation into your day,
Into your life,
Into your interactions with others.
And you'll begin to appreciate deeper levels of rest while you're in and doing your life.
Thank you.
Enjoy this meditation.
