Today,
I will guide you through a practice which will bring deep relaxation by relaxing the body-mind on three key levels,
Which is the body itself,
The breath and the heart.
This practice is divided into three stages,
First being relaxing the body,
Second is the breath and finally the third stage is the heart.
In this meditation,
I will guide only at the beginning of each stage and then allow you time and space to focus inwards for the remaining duration.
The last two minutes of the meditation will be silent without any music and the meditation itself finishes with a gentle single gong bell at the end.
Before we begin,
I invite you to ensure that the clothes are loose,
If in doubt loosen them more and you can dim the lights also if you want and then find yourself in a very very comfortable posture in a chair.
It is most essential to be in a comfortable posture.
Find a posture that you would like to and take it.
Now close your eyes and relax the body.
From the top of the head to the toes,
Look inside and feel.
Feel if there is any tension anywhere and wherever you feel tension,
Touch that part of the body with your hand and ask that part of the body to relax.
In your mind you can say,
Please relax and keep doing this until that part relaxes and then you can move on to other parts of the body and do the same process.
Just relaxing and asking that part of the body to relax.
Now you may be feeling that the body is quite relaxed.
Now bringing all your awareness to the breathing and allowing the breath to become more and more relaxed and asking the breath,
Asking the breathing to become relaxed and you can say in your mind,
Please relax to your own breathing and noticing how the breath becomes more and more relaxed without forcing anything.
Just feeling that the in-breath and the out-breath are happening by itself without any effort from your side.
And to let it become as effortless as possible and relaxing with it.
You will find that the breath is becoming more and more relaxed.
Namaste.
You you you you you you you you you you you in the heart letting go of the desires which are creating the tension and just be with acceptance in this moment as You soften the heart And on the out-breath say one as you're breathing Say one on the out-breath and allow yourself to feel the oneness with the whole universe Relaxing the heart feeling The acceptance and the oneness with the universe as you say one on the out-breath you you you you you you you you you you
