This is a guided meditation,
And I've called it relax be still and be peaceful I'm suggesting that you take a sitting position for this practice.
In an upright chair or on a cushion.
Lying down may be appropriate at times as well,
But this practice isn't particularly designed for sleeping.
But if that's how you want to listen to it,
Of course it's OK too.
So with the spine straight,
Shoulders dropped,
Eyes lightly closed,
Place your hands resting comfortably on the top of your thighs.
Be comfortable but ready to stay awake and follow the suggestions for this meditation.
I like to begin meditation practices with techniques.
Appropriate techniques are essential to prepare the body and the mind to enter that still,
Quiet place within yourself.
So the following exercise will help release restlessness in the body and mind.
And we all have restlessness in the body and mind at times.
And it's most important to release that before one is going into meditation.
So go along gently and be patient with yourself of course.
Now take a slow deep breath in through the nose.
And pause a moment,
A moment or two before you breathe out with a sigh.
Let the out breath be a reminder that you want to relax now.
This time,
Take another long,
Slow breath in and gently tense the body,
Closing the fingers.
Feeling the tension in the body for a couple of seconds.
And releasing the tension as you sigh the breath out completely and again allowing the body to relax a little more.
So let's repeat that one more time and I'll do it with you.
Inhaling through the nose.
Hold and tense a little bit.
And sigh the breath out.
Consciously allow your mind now to rest on the feeling of relaxation in your body.
Your face,
Your shoulders.
Arms,
Hands and fingers,
Your heart.
Your spine.
Abdominal muscles.
Legs and feet.
Just a little bit of awareness on those body parts helps a lot to bring that intention of relaxation into the body.
Everything that we experience in life has an effect on our body,
Good,
Bad or indifferent.
The more you practice this method to relax,
Naturally you will feel it more deeply as you go along.
Be patient.
It is so beneficial to train the mind and the body in this way.
So let go of all thoughts now,
Thoughts of the world around you.
Any worries or concerns in your life or in others.
You can do it.
No matter how distracted you may feel at times,
Know that you have a still,
Quiet place within yourself.
As you relax,
You are moving closer and closer to that spaciousness of inner stillness.
Stillness is where creativity and often solutions to problems are found.
Not necessarily at that moment of stillness,
But because you have been still,
The mind is clearer.
And solutions come later on sometimes.
And it is there,
In that stillness,
That you are going to pause.
Feel the evenness of your breath flowing smoothly as you inhale and exhale now.
That soft gentle rhythm leads you into the spaciousness of stillness,
The spaciousness of peace.
Infinite peace settles within you now as we meditate on peace.
Listen to the following words given by Paramahansa Yogananda.
He said,
Focus your attention within.
You will feel a new power,
A new strength,
A new peace.
In body,
Mind and spirit.
Remember that if you remain inwardly calm under all circumstances,
You can conquer anything.
True calmness means that divine spirit is with you.
And that's a lovely place to be.
Affirm continually as you move into that place of peace and calm.
I am peace.
I am calm.
I am peace.
I am calm.
I am peace.
I am peace.
I am calm.
Meditate now on peace.
And enjoy the stillness within the soul.
Know thy soul.
Place of inner peace,
Calm.
Wisdom and joy.
We'll stay with stillness for two minutes.
I'll call you back.
Gently coming back now.
I want you to know that having spent that time in silence and stillness,
Having made the effort to do this meditation,
Know that you can carry that feeling with you wherever you go and into whatever you are required to do.
So coming back,
Beginning to breathe a little deeper.
Move your fingers a little bit,
Stretch your arms.
Stretch up,
Open your eyes wide.
Perhaps a gentle twist to the right and to the left.
And may you increasingly feel.
The divine harmony manifesting in life.
As you experience calmness,
Calmness and peace.
And stillness within yourself.
Thank you for listening.
