Welcome to Compassionate Relaxation.
We're going to spend the next few minutes refreshing our minds,
Relaxing our bodies,
And rejuvenating our spirits with a guided meditation designed to provide a respite amid the noise and haste of life by creating a haven of Compassionate Relaxation.
You are the owner of a magnificent machine,
A non-stop workhorse that keeps you going,
Puts you where you need to be,
Processes the nourishment you feed it,
And rises to the occasion to do what you ask of it and more.
As the owner,
You are the one that gives your machinery permission to rest and for the next few minutes to relax.
Let's get started.
Find a comfortable place to sit,
Either on the floor or in a chair.
And if you're in a chair,
Cross your legs and put both feet flat on the floor.
Sit up tall,
Your back and spine straight.
Relax the small muscles in your neck that surround your cervical vertebrae.
And feel your head relax and your spine assume a resting state.
Lift your chin up.
Look out at the world,
Not down at your feet.
And close your eyes or soften your gaze.
Relax your shoulders and let your cares roll down in a way,
Feeling your arms soften.
And take a deep breath through your nose and exhale out of your mouth.
And again,
Inhale and exhale.
Notice the rhythm and cadence of your breath.
And begin to regulate your breathing evenly,
Slowing it down and finding a comfortable rhythm using the built-in metronome in the back of your mind to inhale to a count that feels comfortable to you and exhale to that same count.
Now,
Inhale taking a deep,
Deep breath.
The kind of breath that comes just before you heave a sigh of relief.
And exhale,
Relaxing into that relief.
Feeling warmth radiate top to bottom through your internal organs,
Your skeletal system,
Your musculature.
Feel the tightness around your temples and forehead dissipate.
Let go as you let your jaw relax and slightly drop.
The muscles and ligaments in your neck quietly rest.
Your shoulders and arms soften.
Let go of any tension you are holding in your chest and abdomen,
Allowing a deep relaxation to move down through your hips and into your legs as you slip into a softened state of rest.
Tranquility of a higher order.
And as you continue to breathe in your rhythm,
Visualize yourself walking,
Head erect,
Spine straight,
Legs moving with an easy gait,
Arms gently swaying back and forth.
You feel light as you walk effortlessly,
Graceful in the way your feet touch the ground,
Tall as you move forward.
And you take a moment to consider this movement,
The way you walk,
The composition of your body parts,
The allowance of coordination.
This elegant energy in motion that is you,
Relaxed and radiant,
A feeling of appreciation for who and what you are washes over you.
You feel grateful as you thank your body parts for doing their jobs,
Proud of the strength in your muscles,
Thankful for the flexibility of your ligaments and the pliability in your tendons as they connect your muscles to your skeletal frame.
In awe of your internal organs,
Your healthy lungs and robust digestive system that work tirelessly to make it possible for you to breathe and eat.
And at your core,
Heart and circulatory system that pumps like a champion,
Non-stop,
Sending around oxygen and nutrients in every corner and recess of your body with precision and exactitude by way of your blood vessels.
An astonishing superhighway network comprised of an estimated 60,
000 miles of arteries,
Veins and capillaries.
And as you breathe methodically and walk on,
You see in your mind's eye a faint green outer glow surrounding you.
It glitters with a vibrational warmth and dances on the surface of your silhouette.
And as it changes to a pale pink,
You recognize it as your heart's resonance,
The vibration of love.
Each movement you take helps you realize that you are a vault of potentiality and dynamic energy.
A moving miracle,
A magnificent machine.
And you send appreciation to meet your muscles where they work.
Stream love to your organs as they do the intricate and masterful job of processing.
Thank your bones for holding you up and creating the strong frame from which your muscles can bend,
Lift,
Run and reach.
And to any part of you that feels discomfort,
Has been injured,
Or doesn't feel well,
A sore muscle,
Torn ligament,
Broken bone,
Aching head,
Or painful stomach,
You send in love and encouragement and thank it for doing all it has done,
And is still doing,
To try to keep up,
To get better,
To do its job despite not feeling well,
For wanting to feel brand new again,
For you.
As you breathe and walk on,
You feel yourself in a rhythm,
A cadence,
Walking to the familiar and ever-present beat of your own hidden heart,
Your faithful,
Loyal,
And trusted friend.
And you send it an ocean of love and appreciation for a Herculean job well done.
And as your walk comes to an end,
A deep sense of calm washes over you as you breathe down into the deepest depths of your lungs,
And heave a sigh of restful relief.
As your heart beats on,
You are aware of a newfound appreciation for all that your body is,
Thankful for all that it does,
Grateful for the deeply compassionate relaxation you feel in this moment.
And as we bring our organized calm to a close,
Bring your awareness back into the room where you are,
Feel your body sitting in its position,
And notice the rhythm of your breath,
The relaxation streaming through your muscles,
The feeling of an expansive and open mind,
And loving compassion emanating from your heart.
Now,
Bring your attention back,
Your breath back,
Open your eyes,
And take this respite of relaxation away with you,
Knowing that amid the noise and haste of a busy life,
This haven of compassion and rest is always accessible to you,
And only a few minutes away.
