Please do not listen to this audio when operating machinery,
Driving or performing any similar activity.
I am Manny and I will be your guide for this meditation session that is focused on relaxation of the body.
If at any time you need to return to a fully alert awakened state,
You will be able to do so immediately.
Let's come into this meditation practice with no expectations,
But to simply be part of the experience.
Now,
Ensure that you are in a safe and comfortable environment.
Lie or sit in a position that is comfortable for you.
You can move around and adjust this any time you need to.
Feel connected to the ground beneath you.
Any sounds you notice around you,
However loud or quiet,
Can simply be acknowledged as we continue with our meditation practice.
Let's softly close our eyes,
Or if you prefer,
You can leave them open or half way.
Let's begin to take slow,
Deep breaths at our own pace.
For each inhale,
Breathe in through the nostrils where possible and exhale through the mouth.
Continue to breathe slow and deeply.
Let's turn our attention to the body.
Become aware of your feet and toes.
As you breathe in,
They become more relaxed.
On each exhale,
They release any tension that you're carrying within them.
They feel light,
But planted firmly to the ground beneath you.
Now,
Become aware of your lower legs.
As you breathe in,
Your calves become soft and more relaxed.
Any tension is released as you breathe out.
Become aware of the upper legs.
As you breathe in,
Relaxation pours into your thighs.
While any stress or tension is released as you breathe out.
Bring your attention to the hips and buttocks.
Notice any tension within them.
Gently release any tension and tightness with every exhale of breath.
Now,
Become aware of your stomach.
Notice how it rises and falls.
As you breathe in,
Your stomach fills up with feelings of relaxation and peace.
The exhale removes any tension.
Notice your chest and heart area.
As you breathe in,
You feel natural,
Loving energy entering your heart and chest.
When you breathe out,
You calmly release any tightness and tension from the chest area.
Bring your awareness to your arms and hands.
As you breathe in,
Notice your hands and the muscles in your arms feeling soft and relaxed.
When you breathe out,
Any tension you're carrying within them is released.
Become aware of your neck and throat.
As you breathe deeply,
Any tension is slowly released and you feel the air flowing freely.
Bring your awareness to your head.
As you breathe in,
Feel relaxation and calmness entering from the top of your head.
When you breathe out,
All the muscles in your face become completely relaxed.
And this transmits further calmness down the rest of your body.
Continue to breathe deeply and naturally.
Your body continues to feel more relaxed with every inhale and exhale.
As we approach the end of this meditation session,
Let's take another deep breath.
When you do this meditation practice regularly,
Each time you will find it easier to do.
This practice is available to you at any time.
Wishing you peace and love.
