Hello everyone,
This meditation is a short introduction to guided meditation.
If you've never done a guided meditation before,
This is a good way to experience a basic relaxation meditation and to familiarize yourself with what it feels like to be guided in meditation.
So let's get started.
To begin,
Find yourself a comfortable position.
You may sit or lie comfortably on your back.
If you choose to lie down,
However,
Make sure you'll be able to stay awake throughout the meditation.
If you think you might fall asleep,
Then choose a comfortable sitting position.
You can be on the floor,
In a chair,
Whatever feels comfortable and easy to maintain.
Close your eyes and begin to deepen your breath.
Take a few deep breaths in through your nose and out through your mouth.
As you continue to breathe deeply,
Notice your body.
Now,
Start to feel heavier and more relaxed.
Begin to pay attention to those parts of your body that don't feel quite as relaxed.
Maybe it's your neck or the area between your shoulder blades.
Maybe it's your legs or your feet.
Maybe you feel like your head just won't calm down.
Your brain is spinning thoughts and that's okay.
Whatever area feels that it needs a bit more attention,
Imagine yourself breathing directly into this area.
Draw the breath in through the nose and picture it traveling directly to this area.
And as you breathe out through the mouth,
Allow that area to relax.
Allow the tension to flow out.
Allow your brain to calm and slow down.
Do this a few more times until you start to feel very heavy and more relaxed.
Breathe into each part of your body.
This time starting with the head and the brain.
Traveling into the eyes and the jaw.
Bringing your focus down into the neck and the throat.
Let your attention continue to travel down into your upper arms.
Let your breath flow through the arms and down into your elbows.
Let your awareness come down into the forearms,
Into the wrists and hands.
As you continue to breathe deeply in through the nose and out through the mouth,
Let the breath come into the top of your back,
Into your upper chest.
With each exhalation,
Feeling any remaining tension flow out.
Breathing the awareness into the mid-belly,
The mid-back,
Breathing deeply there.
Letting your attention continue to travel down the body into the low belly and the low back.
Taking one or two nice deep breaths with your focus on the pelvis.
Imagine yourself drawing breath in through the nose all the way down into your hips.
And as you exhale,
Picture yourself blowing this air down through the legs and out through the feet.
Continue to breathe deeply as you focus your awareness into your thighs,
Down the thighs and into your knees.
Take two or three more deep breaths into the knees and out through the lower legs and the bottom of the feet.
And as you're ready,
Draw the awareness,
The attention down into the lower legs and all the way to your ankles and feet.
Imagine your next breath flowing in through the top of your head and traveling all the way down your body to the soles of the feet.
And as you breathe out,
Let any remaining tension flow out from your feet.
And now let your breathing totally relax,
Letting go of the deep breathing pattern.
Just let your body breathe naturally.
You may stay in this state for as long as you like,
But as you feel ready,
Begin to deepen the breath again,
Slowly in through the nose and out through the mouth.
And as you feel ready,
You may begin to move your fingers and your toes.
Begin to slowly reenter the waking world of the conscious world by opening your eyes.
And now let your breathing totally relax.
