Hello there,
It's Myrna Hutchison here.
This is a wee bit of a different type of meditation that I've put together to help you really kind of be more in your body.
So first of all,
I invite you to find a comfortable place to sit.
And it should be somewhere where you're not going to be disturbed for several minutes.
This is a time just for you.
And so sitting,
You might want to take a few deep breaths,
Just to get yourself centered and ready for this exercise with me.
Nice,
Deep breathing at the exact right rate for you.
And just let any tension,
If any thoughts come up during this.
It's okay.
Just don't get caught by the story of them or pulled away.
So in your seated position,
What I'd like you to do is to look at your non-dominant hand.
So if you're right handed,
This will be your left hand.
And if you're left handed,
It'll be your right hand.
And now turn the hand over so that the palm of your non-dominant hand faces up.
And then once you've done this,
Without words,
Just look at your hand and gently,
With intention,
Gently wish it to fully relax.
Just imagine for a wee minute that all of the muscles are slowly melting,
Relaxing,
Releasing.
That's right.
Allowing your hand to slowly release any tension.
Just imagine your hand oozing relaxation.
You feel the blood vessels slowly expanding,
Bringing healthy energy to your relaxing muscles.
Your hand is calmly becoming loose and limp.
Relaxed,
Loose,
And limp.
You might be noticing a wee bit of a warmth starting to set in.
Just enjoy the experience.
You may even realize that your hand is becoming ever slightly more relaxed than the other hand.
And as you start to notice this,
You might even wish to allow your eyelids to slowly,
Softly,
Easily start to relax.
You might even start to close,
Allowing your thoughts and your awareness to turn inward.
As you do notice that the deeply relaxed feeling of your hand starts to move ever so gently to your wrist,
Even to the skin and muscles of the thigh that it's resting on.
Just let this process to continue,
Watching it with curiosity.
Just watching this softening,
Melting relaxation,
Noticing the warm feeling of looseness as it starts to move up and down your leg.
Ever so slowly starting to move up to your elbow and your upper arm to your shoulder.
Any tension or stress is releasing now as that limp feeling of safety and nurturing continue all the way down to your feet.
Now you might be noticing how relaxed both of your legs are.
Your shoulders and back become more and more relaxed.
The relaxation sends even a wee bit of a tingle to your scalp.
Your facial muscles all smooth out as all those muscles soften and relax.
This relaxation goes all the way down your spine.
That comfort spreading all throughout your entire back.
Your breathing continues to relax as your lungs fill with energizing oxygen,
Releasing any tension,
Tightness,
Any areas of discomfort being released in your body and your mind.
Perhaps you even feel a sense of rejuvenating.
Feel all the systems of your body going about what they need to do to keep you healthy as you let your cells and organs operate at their healthiest level of functioning.
As you start to remember that your body and mind will always naturally and with ease protect and move you in the direction of optimum health.
Just enjoy this feeling of deep deep relaxation and in doing so you are inviting in health and healing health and healing in body and mind.
Maybe you can just focus on the air moving into your lungs.
As you breathe in and out,
Breathing in bringing more energizing air.
Start to let your attention spread to the corners of the room or the limits of your senses of where you are.
As you become more and more aware of your body,
Your mind and your surroundings,
Just hold on to this feeling of deep relaxation,
This feeling of health and healing.
You can start to slowly let your awareness come back to where you are,
To the here and now.
Just like the way a bubble comes up to the surface,
Your awareness slowly comes all the way back up.
When you are ready and you want to,
You can slowly open your eyes and come back all the way back.
Thanks for listening.
