Find your comfortable position.
It might be lying on your back,
With your palms at your side,
Facing up.
If you find the fetal position is your favorite,
Try backing out of it a bit,
So that your neck and tailbone are in alignment.
Whatever position you choose,
When you let your head go heavy,
Your neck should relax.
Let's begin with the simplest form of meditation,
Watching your breath.
This is an easy way to clear your mind if thoughts creep in.
Begin deep breathing.
Watch your breath go in through your nostrils,
Go down your throat,
And fill your lungs.
Breathe out and watch your breath leave your lungs,
Travel up your throat,
And see it exit into the world.
Breathe in,
Two,
Three.
Breathe out,
Two,
Three.
Breathe in,
Two,
Three.
Breathe in,
Two,
Three.
Breathe out,
Two,
Three.
Watch your breath on its journey,
Both in and out.
Let your head go heavy.
Focus on the space between your eyebrows and try to widen this space until the neck releases.
Feel your eyebrows separating.
Peer into the space behind your forehead as if you have a dim flashlight.
Look all the way down the back of your neck and release.
Let your shoulders go heavy and melt into the mattress.
Let your hips be heavy.
Let your knees be heavy.
Let your whole body is heavy as if melting into sand.
Let your feet be heavy.
And breathe.
Let your eyeballs relax.
The space between your ears and back is loosened and widened.
Again,
Focus on that space between your eyebrows.
Let your eyebrows gently separate.
Scan from head to toe for any tension left in the body.
Think of this tension as tiny crystals hidden in your body.
Release them,
Let them drop to the floor.
Find any tension in your body and release it.
And melt into the mattress.
Pretend you are on a large raft in the middle of a calm ocean.
You are perfectly safe and perfectly comfortable on this raft.
There is an ever so slight current.
And you feel the gentle motion of the raft under you.
As it slightly rises and falls with the ripples.
You are perfectly calm,
Perfectly safe and completely relaxed.
Your head is heavy.
Your shoulders heavy.
Your hips are heavy.
Your feet heavy.
A healer is also on the raft with you for a few moments.
You feel hands rest lightly on your shoulders and are flooded with a sense of well-being.
You have been given a great gift.
You have never known such peace.
Such complete weightless relaxation.
A lightness fills your body.
As you drift to the edge of sleep.
Letting any individual crystals in your body go.
As you feel the slight current of the ocean making you drowsy.
Relax.
Relax and feel the sensation of floating.
Your body lightens as it spreads in all directions.
Drift in contentment on your raft under the stars and allow sleep.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You You
