I'm going to do a little guided meditation for relaxation.
Relaxation is important because when we have a relaxed body we have a relaxed mind.
And when we are relaxed in our body and our mind it's easier for us to make decisions and appreciate the things that are around us.
We become healthier,
We have better sleep,
And we feel a sense of peace.
And we feel like we're supported.
So begin by sitting or lying down,
Whatever you feel drawn to do.
And just notice that your seat or the surface that you're lying on is supporting you.
You're lying or you're sitting on top of the entire earth.
And try to notice that the earth is supporting you.
And you can let go.
So now as you begin to feel like you're melting into the earth and that the earth is supporting you,
Start to deepen your breaths.
Breathe through your nose and deep into your belly so that as you breathe in your belly expands and as you breathe out your belly naturally lets the air out.
And imagine that with each in-breath you're breathing in this special air that knows exactly what you need.
And you don't have to worry about doing anything.
You're just breathing in this special air deep into your body.
And this special air is taking care of everything.
So now you have the earth which is completely supporting you.
So you can totally let go.
And you have this special air which is completely healing and relaxing you.
And you don't have to do anything except breathe in.
So now as you continue to breathe and you feel supported,
Start to bring your awareness to your face.
And if there's anything that comes to mind in terms of where you might be tensing your face,
Just know that the earth is supporting you and you can totally relax.
You can let go of your jaw.
You can let your eyes relax.
You can let your eyebrows relax.
You can let your whole face relax.
And now notice that you might be able to feel that there's a more expanded feeling.
You can feel the space around your face now.
You can feel the space around your head now.
And this space around your head and around your face is also healing.
So the healing air,
Let the healing air almost feel like it's penetrating into your head and allowing you to relax even more.
So just let the air that's healing your body do its work.
And now you can go down to your neck and if there's anything that you feel like you're tensing,
Just remember that the earth is supporting you and relax it,
Your neck as much as possible.
And feel the space around your neck and feel that it is also healing.
And see how far you can feel and sense the space around your neck.
And now to your shoulders and this might be related to your neck as well.
So you might be able to even relax your neck more while you relax your shoulders.
Let your shoulders down and as you relax your shoulders,
Feel that you can now start to feel the space or sense the space around your shoulders and notice it is healing space.
And now scan down your right arm and notice as you relax your right arm that there is a vast space around your right arm and notice it is healing space.
And now move to your hand and rest your awareness at the palm of your hand.
And feel as you relax your fingers that the palm of your hand also radiates some sort of healing energy that without you even consciously doing anything,
The palm of your hand is healing your whole body.
And notice that as you relax the palm of your hand,
The energy that is emitted from the palm of your hand as well as the space around the palm of your hand are both healing.
And as we continue,
Remember to breathe in the healing energy.
And now go to your right arm or your left arm and move your awareness down your left arm and relax your left arm as you do so.
And notice that as you relax your left arm,
There is a space,
A healing space around your left arm.
And now rest your awareness at your left palm.
And relax your wrist and your fingers.
And as you relax your wrist and your fingers,
Realize the space around your left palm as healing space.
And realize that your left palm is emitting healing energy as well that is automatically directing to the parts of your body that need the healing.
And now move back up your left arm down to your chest and your back,
Your upper back and chest.
And see if you can relax any part of your chest and back.
Even if you can't or if there is,
Or if this seems like something that you don't have access to.
Just realize that by having the intention to relax,
This relaxation is already taking place at a deep level.
And as your awareness rests on your chest and your upper back,
Realize the space around your chest and your upper back.
And now move down to your abdomen and midsection of your lower back.
And breathe in the healing energy to these places.
And let your abdomen relax.
And realize the space around the midsection of your body and realize this healing space.
And now move down to your lower belly and lower back.
And relax these parts and breathe the healing energy into these parts.
And notice the space around these parts of your body as healing space.
Now move down to your hips and your genital region and relax these places to the best of your ability.
And as you relax,
Realize the space around them as healing space.
And now move to your right thigh and relax your right thigh.
And notice the space around your thigh as healing space.
And now to your knee,
To your right knee.
Let your right knee relax and notice the space around it as healing space.
And now to your right calf.
Let it relax.
And as you let it relax,
Realize the vast space around it as healing space.
And now your right ankle.
Realize that you're supported by the earth and relax your right ankle.
And notice the space around it as healing space.
And now your right foot.
And your right toes.
Let them relax.
And notice the space around them as healing space.
And now move up your right leg through your hips to your left thigh.
And let your left thigh relax.
And notice the space around it as healing space.
And now your left knee.
Let it relax.
And notice the space around it as healing space.
And now your left calf.
Let it relax.
Realize that it's supported by the earth.
And notice the space around it as healing space.
And now your left ankle.
Let it relax.
And notice the space around it as healing space.
And now your left foot.
And your left toes.
Let them relax.
And notice the space around them as healing space.
And now bring your awareness to the bottoms of both feet.
And let them relax.
And notice the space around them and below them as healing space.
And now with your next in-breath,
Breathe in through the soles of your feet,
This healing energy,
And allow it to come up your legs through your hips and up through your stomach and chest,
Your arms,
And finally your head.
And now see if all at once you can let your whole body relax knowing that you are safe and you are supported by the earth in this healing energy that surrounds your whole body.
And notice that this vast space around your whole body is healing you.
And you are supported by the earth.
And you can let go fully into the support of the earth.
And as you breathe in the healing energy,
Allow it to permeate every cell of your body.
And notice the feeling of expansiveness as you lay supported by the earth or as you sit supported by the earth.
And now just breathe into your belly,
Slowly and deeply.
And notice that you have nothing else to do.
And now let go completely into the support of the earth and allow the healing energy to do its work and the earth to support you knowing that you have nothing to do but just relax.
Know the earth loves you.
The universe loves you.
You are supported.
You are loved.
You can let go.
You can let go.
Now,
Whenever you're ready,
Come back to your breath.
Know that every breath you take,
You're breathing in healing energy.
And the breath is always there for you.
If you're ready,
You can wiggle your fingers and your toes.
Take your time.
You can sit up or continue whatever it is you might be doing today.
Thank you.
May you maintain this peace and stillness.
And may the merits of our practices benefit all beings.
I love you.
