Good day,
Rachel here.
Great to have you here with me for this short meditation,
Relax Its Mindfulness.
In this practice we're going to connect with our internal capacity to relax ourselves by pausing in moments of mindful awareness.
This is one of the greatest things about mindfulness practice.
It gives us a skill for directing our awareness in a way that brings relaxation to our body and our mind.
Once you master this simple practice you'll have this portable relaxation skill ready to access any time you want it.
It's easier than carting around a massage table,
Cheaper too.
So let's begin.
To prepare please settle yourself into a comfortable seated position with your eyes closed and we'll begin with the gong.
We start by taking a deep breath in filling your lungs and as you breathe out gently and slowly allow yourself to release any tension that you're carrying in your body.
It might be ready to just release and let go as you breathe out.
Then as you allow your breath to return to its natural and gentle rhythm.
Notice how right now you can relax into the reliable rhythmic pattern of your own breathing.
Gently flowing in and out.
Notice too how your body is held and supported by the chair or floor beneath you.
You can relax into it.
There's no need to hold on or tense up.
You're supported right where you are.
Now gently bring your awareness to your forehead,
Eyes and temples.
And as you do allow a sense of ease to arise and allow any tension across the muscles of your forehead,
Eyes,
Jaw and tongue to just relax.
With your gentle awareness your muscles around your face and eyes and jaw they're all relaxing.
Now allow your awareness to gently move down to your neck and across your shoulders,
Down along your back.
And as you do imagine your awareness is spreading a beautiful warmth across your body that melts tension away.
Relaxing and allowing any tension in your neck and shoulders or back to relax now.
Tension is melting away just like butter slowly melts when it's left out on a bench on a warm day.
Relaxing,
Breathing in and breathing out gently.
Now allow your attention to continue moving down along your arms to your hands noticing the sensations,
The subtle tension that's held in your hands.
And as you do consciously allow it to release,
Relax,
Let go.
Relaxing your hands.
Now taking your attention up to your chest.
With your attention on your chest bring a relaxed ease to that area all across your chest and then continue moving your awareness down to your belly.
Noticing how it rises as you breathe and then allowing your belly to soften as you breathe out.
Relaxing.
Moving your attention now through your entire pelvic region to your upper legs,
Lower legs.
Relaxing around any tightness,
Releasing any tension as you go.
And as your gentle awareness arrives at your feet,
Allow them to soften,
To be heavy.
Totally relaxing into the ground beneath you.
You're supported.
You can relax.
Now I invite you to sense your entire body,
Holding it all with your gentle,
Relaxed awareness.
Being aware that as you notice any areas of tension,
Your awareness can soften it a little.
And as you breathe out,
You can gently let it go.
And as we approach the conclusion of our practice right now,
I invite you to join me by taking a deep,
Gentle breath in.
Consciously allowing your body to relax,
Your mind to relax as you slowly breathe out,
Letting go.
And as we approach the conclusion of our practice right now,
I invite you to join me by taking a deep,
Gentle breath in.
And as we approach the conclusion of our practice right now,
I invite you to join me by taking a deep,
Gentle breath in.
And as we approach the conclusion of our practice right now,
I invite you to join me by taking a deep,
Gentle breath in.
