Namaste.
First we are going to use our attention to relax our body.
Sit in a comfortable position and bring your awareness to the top of your head.
Relax your forehead,
Relax your cheeks,
Release your jaw,
Allow your tongue to fall away from the roof of your mouth.
Relax your throat,
Your neck,
Relax your shoulders,
Relax your biceps,
Your forearms,
Your wrists,
Your palms,
Your fingers.
Now relax your chest,
Your stomach,
Your hips,
Your sit bones,
Your thighs.
Relax your knees,
Your calves,
Ankles,
Heels,
And now relax your toes.
Feel your whole body and just relax.
Now I'm going to repeat the word release for the duration of this meditation.
My voice will fade in and out.
When my voice fades out,
Do your best to continue to repeat release in your head.
We will start with the sound of om.
Close your eyes until you can barely see the candle flame.
Release,
Release,
Release.
Release,
Release,
Release,
Release,
Release,
Release,
Release,
Release,
Release,
Release Release.
.
.
是什麼bing.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
.
.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release release release release release release release release release release release release Release Release Release Release Release.
Release.
Take a deep breath in.
And release.
Namaste.