Welcome.
Thank you for allowing me to participate with you in your journey to internalize the concept of mindful relaxation.
Make yourself comfortable by sitting still or laying down.
Close your eyes.
Allow the muscles in your face,
Your neck,
And in your shoulders to fall.
Help relax your body and mind by just listening to your breathing.
Breathe very deeply and very slowly.
Quiet your mind of any questions,
Responsibilities,
Thoughts,
And desires by just breathing deeply,
By staying relaxed and still.
Take a moment and appreciate yourself for making the time to listen to this meditation.
Take a deep breath in and out.
Let's begin.
The purpose of mindfulness is to peacefully focus your awareness on the present moment by passively and calmly acknowledging your feelings,
Thoughts,
And physical sensations,
Not by trying to control them but by letting them pass you by in order to help gain better relaxation through objectivity.
Take a slow deep breath in and out.
First,
Simply unpacking your emotions makes it easier to be at peace with yourself by listening to them without trying to solve them.
This is done by asking yourself simple mindful questions.
If you ask these questions with honest sincerity,
You will eventually get an answer.
However,
The answer may not come right away and that's okay.
Take a deep breath in and out.
Please repeat after me.
What am I feeling emotionally?
In your mind,
Give this feeling a specific and unique shape and color.
Make this shape and color anything you want.
It could be large or small.
The color could be bright or cool.
For now,
Please memorize this emotional shape.
Take another deep breath in and out.
Second,
Your thoughts and physical sensations can also be mindfully unpacked.
Please repeat after me.
What am I thinking?
If the answer is nothing,
That's fine.
But if you are pondering anything,
Then give your present thoughts another specific and unique shape and color.
When you have this clear in your mind,
Please memorize this thoughtful shape.
Take another deep breath in and out.
Third,
The way you listen to your physical body can help prevent pernicious injuries by knowing your limits.
To do this,
You want to be as meticulous as possible when accepting feedback from your mindful question.
Please repeat after me.
What is my body feeling?
Like before,
Memorize this feedback as another unique shape and color.
Take a deep breath in and out.
As a result of gathering this feedback from your emotions,
Thoughts,
And physical body,
Let's focus now on what you may need.
Calmly and patiently,
Please repeat after me.
What do I need now?
Take another deep breath in and out.
Allow this question to sink in peacefully by not expecting an answer right away.
The purpose of this question is to accept whatever feedback may arise in the moment and let it pass naturally.
Let's ask again.
Please repeat after me.
What do I need now?
Maybe it's something simple.
Or something private.
Or something you need to do that you've been avoiding.
Whatever it is,
It's important to let the answers arrive organically.
Take a deep breath in and out.
Finally,
Let's try an exercise.
Imagine yourself sitting alone on a bench in a city park.
The sun is shining.
The temperature is warm.
Picture large trees and small green grassy hills surrounding you,
Providing a feeling of beauty and comfort.
Now imagine the bench you sit on is adjacent to a nearby sidewalk.
Start to recall your emotional,
Thoughtful,
And physical color shapes from earlier.
Together,
Let's conjure your shapes and colors and have them pass you by as they would people in the park.
Take a long and slow deep breath in and out.
In your mind,
Imagine your emotional shape silently coming into view from the left.
And is heading towards you on the sidewalk.
Your emotional shape passes within inches of your face.
And slowly exits out of view to the right.
Take a deep breath in and out.
Now imagine your thoughtful shape and your physical shape silently coming into view on the sidewalk from the right.
Like before,
One by one,
They pass within inches.
And slowly exit out of view to the left.
Take another deep breath in and out.
Please take a moment to appreciate and thank yourself for the discipline you've shown throughout this meditation.
Take all the time you need to just breathe and remember you can return to this meditation whenever you please.
Remember that the more you practice this meditation,
The faster and easier it will work for you.
Thank you for taking the time to begin to internalize the concept of mindful relaxation.
And when you're ready,
Slowly open your eyes and let me leave you with these words.
It's a great day to be alive.
