We will now prepare for the meditation.
Ensure that your feet are flat on the floor.
If you're wearing heels,
Remove them whenever possible.
Just remember,
This is supposed to be relaxing.
We shall begin.
Close your eyes and relax into the chair.
Your feet are flat on the floor.
Your hands are relaxed on your lap.
Comfort is the most important thing here.
Take a few deep breaths.
Breathe in deeply right to your stomach area.
Release all of the air from your lungs,
Using your abdominal muscles to push out all of the stale air.
With the next breath,
Feel the oxygen flow into your lungs.
Feel the energy from this oxygen flow throughout your entire body.
I want you to keep focused on my voice.
If any thoughts come into your mind,
Just let them keep going,
Float away.
This is your time.
You will find times when your thoughts will drift.
Once you become aware of this,
Bring your focus back to my voice.
Or maybe you can try focusing on the way the breath feels coming in through your nose and going out through your nose.
Starting with your head,
You will begin relaxing your scalp.
Feel the tension run down your body and into the ground.
Move down to the front of your face.
Let your eyes relax.
Feel your eyeballs and eyelids go soft.
Feel that tension in your face.
Let your eyes and eyelids go soft.
Feel that tension run down your body and into the ground.
Move down into your jaw.
Place your tongue against the back of your top teeth.
Let your jaw relax,
Letting your teeth separate gently,
Just a little bit.
Let your mouth open slightly.
We hold so much tension in our jaw.
Feel your whole head and face relax.
Now keep your focus on your breath moving in and out.
Just notice the breath,
How it feels moving into your nose.
Nice,
Calming breath.
In and out.
We will now move our attention to your neck.
Relax the muscles on the right side of the neck and on the left side of your neck.
Let your head sit comfortably,
Light as air.
Let us now move the attention to your shoulder and upper back area.
Relax your shoulders,
Moving them down and away from your ears.
Feel the muscles relax in the top,
Front and back of the shoulder area.
Imagine all of the tension releasing,
Running down your body and into the ground.
Continue to focus on the breath.
In and out.
Nice and relaxed.
Now we will move into the back area.
Feel the breath move in and out of your lungs.
Feel the muscles release in your back,
Between your shoulder blades.
Move down your backbone.
Feel the tension release and flow down your body into the ground.
Now we will move your focus to the chest area.
Releasing all tension stored in the front of our body.
Release the muscles in your bicep and tricep area of your arms.
Your forearms are relaxing right into your lab.
Now remember when those thoughts float into your mind,
Just let them float away.
They are a distraction and this is your distraction.
They are a distraction and this is your time.
Bring your attention back to my voice.
Our focus is now moved to the abdominal and lower back area.
Your spine is straight and tall,
With your head balanced on the top,
Yet you feel light and relaxed.
Your stomach and back muscles are relaxed.
Feel your pelvic muscles release,
Your hips relax,
Your buttocks relax into the seat of your chair.
Now we move into our thighs and our hamstrings,
The upper part of our legs.
We use our legs all day,
Now it's their turn to relax completely and release their tension into the ground.
Feel the legs relax and get heavy into the chair.
Moving down,
We now relax the ligaments and muscles around the knee joints.
Focus on your breath as each breath allows us to relax even further and freeze our body of tension.
Now we'll move into our calf area.
Relax the calf muscles on your right leg and on your left leg.
Your ankles are releasing any tension held there.
And finally our feet.
We walk on them and use them every day.
Feel all the muscles relax and melt into the floor.
Let us take another scan of our whole body.
Run through the areas that we may have tightened up.
Our forehead,
Our jaw,
Our shoulders,
Lower back,
Abs,
Thighs.
Release any tension remaining,
Relaxing your muscles and letting the tension flow into the ground.
This is your time of peace.
You will now go into a time of silence.
During this time,
Remember to let your thoughts float through your mind.
When you find yourself engaging with those thoughts,
Just become aware and bring your focus back to your breath.
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Now you have finished your time of silence.
Take a few deep cleansing breaths to come back into your body.
Remember there may be lights on that may be harsh to your eyes,
So take your time opening them.
Congratulations on successfully moving through this portion.
As you feel comfortable with the length of silence,
Move on to the next section.
Remember,
Quieting the mind takes practice and discipline.
Have patience.
See you next time.
