Get into a comfortable position free from distractions.
Over the background music you will notice two tones.
The first high tone will signal you to inhale for a count of four,
And the lower tone will signal you to exhale for a count of six.
On the inhale,
Take a nice deep breath through your nose and into your stomach,
Pausing slightly at the top and exhaling through your mouth.
Feel your stomach expand on each breath and deflate on the exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
With eyes closed,
Simply focus on your breath through the inhale and exhale.
Do not force yourself to relax,
This will only cause tension.
Just focus on your breathing.
With my voice guiding you through the meditation,
Listen to the tones as a cue to control your breathing.
Now easily and gently bring your attention to your left and right foot,
Flexing your toes on the inhale and releasing the tension on the exhale.
Feel the movement and feel how they constrict and expand.
Shifting your focus to your legs,
Flex your muscles on the inhale and relax on the exhale.
Feel how they are connected to your feet,
Giving you stability.
Notice your torso as you inhale and exhale.
Feel your lower back moving gently with every breath,
Relaxing the spine and each vertebrae.
Feel your shoulders begin to fall slightly to a more relaxed position.
Physically feel the tension from your shoulders letting go and extending down your arms and into your hands.
Use your hands to make a fist on the inhale and open your hands on the exhale.
Notice the muscles in your hands and how they feel with every contraction.
Slightly bring your left ear to your left shoulder,
Being careful not to force your ear down.
Just let it fall gently on the inhale and the exhale.
Bring your head upright and drop your right ear to your shoulder,
Again not forcing your ear to your shoulder,
But letting it drop gently on the inhale and the exhale.
Now bring your head upright once again.
This time gently open your mouth as if you were yawning and feel your jaw relax as your ears change position,
Inhaling and exhaling.
Continue to breathe in unison with the tones in the background.
Focus on your breathing as I lead your way to the top of your head.
Focus on your breathing as I lead your thoughts to the use of the words always,
Never,
Nobody and everyone.
She's always yelling at me.
He's always putting me down.
Nobody understands me.
I'll never get a raise.
Everyone takes advantage of me.
I could never meditate.
Notice how your body reacted to these statements.
If your breathing changed,
Listen for the tones to control your breath.
If you are feeling tense,
Shift your focus to that part of your body,
Not forcing yourself to relax.
Just be aware of the part of your body that's reacting.
When you have recognized this part of your body,
Remember it for future recognition and return to your breathing,
Letting go of the area that is reacting.
For the next few moments,
With controlled breathing,
Continue to filter through the thoughts of always and never thinking.
Notice how your body reacts and then let it go.
Again,
We are focused on being aware of these thoughts,
Not forcing change.
Does every situation where you use the words always and never carry the same weight?
If not,
Then is it really always or never?
Could it be sometimes or often?
As we develop over time,
You might notice if you are experiencing gratitude for the release of negative thoughts and compassion and forgiveness for having them.
A single footstep will not make a path on the earth,
So a single thought will not make a pathway in the mind.
To make a deep physical path,
We walk again and again.
To make a deep mental path,
We must think over and over the kind of thoughts we wish to dominate our lives.
Feel your breath on the inhale and the power of the release on the exhale.
When you're ready,
Open your eyes and sit quietly for a few moments as your body readjusts to a more relaxed feeling.
