To prepare for our guided relaxation meditation,
Please find a comfortable seat lying down or in a chair,
Making sure that you're comfortably warm.
Begin to bring your attention to the breath.
Breathe in and out of the nose if possible.
Just notice the quality of your breath.
Notice how fast or slow your breath is,
How deep or shallow.
Notice any movement in the body as you breathe in and out.
Now bring your attention to the abdomen.
Notice whether the abdomen is expanding on the inhalation.
If it is not,
Please place one or both of your hands on your abdomen,
Bringing more awareness and consciously begin to inhale and expand the abdomen and exhale.
Allow the abdomen to sink back towards the spine.
Slow the breath now and deepen,
Lengthening the exhalation.
Inhaling in,
Deeply expanding,
Exhaling,
Relaxing.
Exhale and exhale.
Continue slow,
Deep abdominal breaths.
Exhaling the diaphragm will allow you to access the relaxation response.
If the mind wanders gently without any judgment,
Bring it back.
This is your anchor,
A place to hold the mind on.
The mind may like to wander to the past or to the future and each and every time you notice that,
Bring it back to your anchor,
To your breath.
Your breath is happening here and now.
Come back to the present.
As you begin to relax more and more,
Imagine that you are in a place that is very comfortable for you and safe.
It may or may not be a place that you have actually been at.
Your mind's eyes see yourself in that place,
Warm and comfortable,
Completely relaxed.
You are feeling very content in this place.
Feeling carefree.
And you are able to be your true self here.
Dropping all identification with the body,
The mind,
The ever-changing thoughts and emotions,
We begin to remember who we really are.
Remove all of these false identifications,
Who we are at our essence,
Who we've always been and we reconnect with our innocence.
We entered our life experience in a state of innocence.
By identifying with our experiences,
We lose awareness of our innocence.
So we remember now.
We are not what has happened,
But what we have done,
What has been done to us.
We are so much more than that.
We reconnect with that part of ourselves that remains unaffected by all that has happened.
It remains divinely whole and perfect.
This part of ourselves has been a witness to it all while remaining unaffected.
This is the part of ourselves that we reconnect to now.
We acknowledge this part of ourselves.
This innocent child.
When you feel ready.
Bringing this remembrance back with you of who you really are.
Begin to deepen the breath now.
On your exhalation,
Open the mouth slightly and let out a sigh.
Begin to wiggle your fingers and toes.
Perhaps stretch or bring the knees into the chest,
Whatever feels right now.
Making that commitment to fulfill the needs,
Physical,
Mental,
Emotional and spiritual of that innocent child within you.
Now coming back to the rest of your day feeling relaxed,
Rested,
Renewed and capable of fulfilling all of the needs.
Namaste.
