Body relaxation meditation.
Make sure you are comfortable and free of distractions.
Close your eyes and take three deep slow breaths,
Feeling the air as it moves into your body and on the exhale let go.
Your shoulders drop,
The jaw relaxes.
You begin to leave the busyness of the outer world behind as your focus shifts inward.
The visualization for this meditation is the image of warm honey moving up from the feet through the body to the head.
The sensation is heavy and warm and relaxing.
Begin by focusing on the breath.
Imagine you are breathing in through the soles of your feet and out the top of the head.
Your legs and body are hollow tubes that enable the air to be drawn up and flow through,
Leaving the body as an exhaled breath from the top of the head or the crown.
Practice now breathing in through the feet,
Drawing the breath up through the hollow body then out the top of the head.
Imagine you feel the air as it moves through the body.
In through the feet,
Up through the body,
Out the top of the head.
With every exhaled breath let go of whatever is being held.
Negative thinking,
Worries,
Pain,
Tension or illness.
As you inhale,
Imagine a cleansing flow of air moving up from the feet through the body and out the top of the head.
Visualize now that a warm honey feeling is being drawn into the body through the soles of the feet,
Up to the ankles.
On the next inward breath,
Bring the warm honey feeling up to the knees,
Feeling the muscles in the calves and shins soften,
Relax and let go.
On the next inward breath,
Draw the feeling up to the thighs,
Feeling the muscles in the upper legs become warm and relaxed.
Remember to experience the body as a hollow tube as you draw the warm honey feeling slowly into the pelvis,
Lower back and belly.
On the outward breath,
Continue to let go,
Allowing the body to become soft,
Heavy,
Warm and relaxed.
Now drawing the warm honey feeling up into the diaphragm,
Feeling the warmth and softness as it moves along the spine and up into the chest.
Take a moment to imagine the body and legs sinking deep into a soft mattress.
From the waist down,
The body is heavy,
Warm and relaxed.
The warm honey feeling is now drawn into the upper back,
Chest and shoulders.
The shoulders let go and drop as they relax.
The chest expands and opens as the warmth softens muscles and ribs.
On the next breath,
Draw the warm,
Heavy honey feeling in through the fingers and up to the elbows.
Feeling the hands and forearms become soft and heavy.
Take another breath to draw the heavy,
Warm honey feeling into the upper arms and shoulders.
Feel the muscles and bones soften and let go as the warmth creeps in.
On the next breath,
Bring the warm honey feeling up into the neck,
Allowing the tension to leave.
The neck lengthens as the muscles soften.
The feeling is now drawn up into the face,
Softening muscles in the jaw.
Feel the jaw let go.
The muscles in the cheeks and around the mouth become soft and warm as they relax.
The muscles around the eyes also soften.
Experience the warm honey feeling coming up into the head,
Softening the mind as it becomes still and quiet.
Feel the tension in the brain leaving as it relaxes.
Allow the head to become heavy and relaxed.
Breathe up through the feet,
Legs,
Body and out through the top of the head.
Let go.
Maintain your awareness of the breath and the flow through the body.
If thoughts distract,
Let them go and refocus on the breath.
Check to see if any tense spots remain in the body.
Take a breath to the spot,
Draw the tension,
Letting it go as you exhale.
The entire body is now sinking into the soft mattress,
Being supported and held in stillness.
Stay with the feeling of relaxation,
Peace and stillness.
I will call for you soon.
It is time to bring your awareness back to the room now.
Move your feet and legs.
Have a stretch and gently open your eyes.
