My name is Gerald Blomile and I've wrote and recorded this podcast meditation for you.
Enjoy.
Lie down comfortably.
Close your eyes.
Notice which parts of your body are touching the surface below you.
Check your heels,
Calves,
Thighs,
Back,
Arms,
Hands,
Back of the head.
Let your whole body become soft and allow the weight to sink downwards.
Without changing anything,
Focus your attention on the movement of your stomach.
When you inhale,
The stomach rises.
When you exhale,
The stomach sinks.
Notice breathing happens all by itself,
Without any effort.
Just watch your stomach fill up and empty again and again.
Take three deep breaths,
Noticing the feeling of the air passing through your body and filling your stomach.
Let your mind become calm and breathing out let go of all thoughts and worries.
Feel safe,
Relaxed,
And peaceful.
Be confident that everything you wish for will happen spontaneously and without effort.
Take another deep breath and fill your stomach.
Hold your breath for a few seconds.
Release the breath slowly,
Allowing all tensions to flow out of your body.
Take another deep breath and hold it.
Slowly release the breath and relax further as you feel the tension leaving your body.
Move your attention to your feet.
Start tensing both feet by curling your toes.
Hold on to the tension and hold it.
Release the tension and notice a feeling of relaxation.
Next,
Focus on both your legs.
Tense the muscles and hold them tightly.
And hold and relax.
Feel the tension leaving your muscles.
Now tense your stomach by sucking it in.
Pull it in harder.
Hold the tension.
Let go and notice a feeling of relaxation.
Continue breathing slowly and deeply into your stomach.
Always hold your breath a little and release it slowly,
Feeling your stomach sinking.
Make fists with your hands and squeeze both arms up to your shoulders.
Hold it.
Release the tension from your arms and shoulders.
Feel your fingers,
Hands,
Arms and shoulders relaxing.
Notice your arms tingling and pulsating.
Next,
Screw up your whole face by tensing the muscles around your eyes,
Cheeks and mouth.
Hold it.
Release the tension and feel at ease as your face softens.
Finally,
Tighten your whole body.
Tense your feet,
Legs,
Stomach,
Chest,
Arms and face.
Tense harder.
Without straining,
Just hold the tension.
Hold it and release.
Notice how the whole body relaxes onto the surface supporting you.
Feel the weight of your whole body.
Make the intention to remain awake and aware during this meditation.
From now on there is nothing to achieve,
Nothing to think about,
And nothing to do.
This meditation is about listening,
Feeling,
And just being.
If thoughts come,
Welcome them and return to the movement of your stomach.
This is a safe place to which you can return at any time.
Exhale more and more slowly.
Notice that you become calmer each time you exhale.
Stay still and just allow your subtle breath to flow as it wants.
Become one with the sound of your breath.
Feel your whole body at once,
Your whole body.
Notice how your body is merging with the ground.
Feel completely safe.
Connect to yourself by noticing how you are feeling at any particular moment.
Everything is calm and relaxed.
Feel the weight of your whole body.
It is very heavy,
As heavy as a boulder.
You're so heavy that you're sinking into the ground.
Feel yourself merging with it and sink to a very quiet,
Deep place.
With every exhalation,
You're sinking deeper and deeper.
Now let your body become very light.
It is so light that you think you're floating in the air.
The whole body is weightless and empty.
Weightless,
Empty,
And open,
As open as the vast blue sky.
Everything is welcome and free here.
Everything can come and go.
You can never lose this vast part of yourself.
Every experience,
Every thought,
Every feeling appears in this borderless space like a cloud.
Everything comes and goes without leaving a trace.
You can now let go of everything.
Feel balanced,
Centered,
And calm.
You have the opportunity to grow in any way you like.
Feel the way you have always wanted to.
Realize that you already have everything you need.
You have always been complete and protected,
Even if you didn't notice it.
Be courageous,
Trust,
And have the patience to make your dreams come true.
Imagine what it feels like to be balanced and stable.
Let go even farther.
You are now in a very special place.
You are deeply relaxed and in harmony with yourself.
No one can disturb you here.
No one can tell you what to do.
There's nothing to achieve,
Nothing to control.
There's only vastness and stillness.
This is your true home.
Be aware that you can meet any challenge calmly and with confidence.
Say yes to yourself,
I am what I am.
Accept yourself just as you are.
On this level of deep consciousness,
There's no need to change.
Imagine someone appearing whom you respect and admire.
They have something very important to tell you.
Just listen to what they have to say.
Let them guide you.
Remember this person is always there for you.
Focus your attention on your breath again.
How is it flowing?
Notice the surface supporting your body.
Feel the gravity and the weight.
Keep your eyes closed.
Start moving your fingers and toes.
When you're ready,
Pull up your knees,
But take your time.
There's no hurry.
Roll over onto your right side.
Feel calm,
Safe,
And relaxed.
Remember what the person you respect and trust told you.
Notice how relaxed you feel in your body and how calm your mind is.
Remember you can meet any challenge with this relaxed awareness.
Just exhale any pressure as it appears in the mind.
Your power and self-confidence are always within you.
Remember you can always return to this place,
To your source.
Then you can remain in this still,
Clear consciousness as long as you like.
Feel the peace and happiness in your body and in your whole being.
Slowly open your eyes,
And when you're ready,
Sit up.
Feel relaxed.
