Namaste.
Let's prepare for meditation by relaxing the body.
Sit comfortably in the position of your choosing.
Everyone's body is different and only you can find the right position for you.
Whether sitting in standard meditation asanas or just sitting in an armless chair,
Just find comfort so you can completely relax the entire body.
All exercises and meditations will begin and end with a bell.
When you hear the bell,
Close your eyes,
Go within,
And try to stay focused on both my instruction and what's going on in your body.
If you lose focus of either,
Just gently return,
Being completely kind to yourself in the process.
Sit with spine straight by pretending there's a string connected to the top of your head being pulled gently upwards.
Gently rock forward and back a bit to try to find your center of balance as this will cause the least strain on your back and allow for progressively longer meditations.
Let's begin.
The universe has conspired to place you at the very top of this beautiful globe in space.
Truly feel your place there.
Feel your body where it touches the earth.
This is your grounding.
Gently feel the earth beneath you.
Be thankful and loving for its lifelong support of your journey through this plane of existence and the growth that it affords you.
Focus on your feet.
Release all the muscles as much as you can.
Relax them more deeply than ever before.
Release all your tensions in that area.
Focus on the lower legs.
Release any tension.
Relax the muscles.
Let go.
Thighs.
Relax the muscles.
Release any tension.
Release.
Add the entire pelvic region to our relaxed areas.
Release.
Surrender.
Move up to the belly area.
Relax the muscles there.
Relax the muscles in the back and the belly area.
Release.
Surrender.
Let go.
Gradually slide up to the chest.
Relax all the muscles in the chest,
The back,
Rib cage.
Release.
Shoulders and arms.
Relax,
Relax,
Release and surrender.
Hands.
Relax all the many small muscles that work for you day after day.
Release.
Let go.
Chin.
Face.
Eyes.
The supporting muscles behind the eyes.
The scalp.
The brain.
Back of the head.
Top of the head.
Release.
And let go.
Keep this completely relaxed state of the bodily organism as we proceed in our meditations.
Release.
