For this meditation,
Give yourself about 10 minutes.
We're going to be doing a deep relaxation.
And when you do deep relaxation,
On your own,
You might like to record and exercise to follow as you practice.
Deep relaxation can be done at home,
At least once a day,
Wherever you have the space to lie comfortably.
Or you can do it with others in your family,
Or with your friends,
With someone leading the session.
So if you're on your own,
Go ahead and lie down and let me guide you.
And put your arms to your sides,
Make yourself comfortable.
Allow your body to relax.
And be aware of the floor beneath you and of the contact of your body with the floor.
Breathe.
And allow your body to sink into the floor.
Become aware of your breathing in and out.
Be aware of your abdomen rising and falling as you breathe in and out.
Rising and falling.
Rising and falling.
Breathing in,
Bring your awareness to your eyes.
Breathing out,
Allow your eyes to relax.
Allow your eyes to sink back into your head.
Let go of the tension in all the tiny muscles around your eyes.
Our eyes allow us to see a paradise of form and color.
Allow your eyes to rest and send love and gratitude to your eyes.
And now breathing in,
Bring awareness to your mouth.
Breathing out,
Allow your mouth to relax.
Release all the tension around your mouth.
Your lips are the petals of a flower.
Let a gentle smile bloom on your lips.
Smiling releases the tension in the hundreds of muscles in your face.
As you smile,
Feel the tension release in your cheeks,
In your jaw,
In your throat.
Breathe.
Breathing in,
Bring your awareness to your shoulders.
Breathing out,
Allow your shoulders to relax.
Let them sink into the floor.
Let all the accumulated tension flow into the floor.
We carry so much tension in our shoulders.
Now let them relax as you care for your shoulders.
Breathe.
Breathing in,
Become aware of your arms.
Breathing out,
Relax your arms.
Let your arms sink into the floor.
Your upper arms,
Your elbows,
Your lower arms.
Even your wrists and your hands and your fingers.
All the tiny muscles.
Move your fingers just a little bit if you need to,
To help the muscles relax.
And just breathe.
Breathing in,
Bring your awareness to your heart.
Breathing out,
Allow your heart to relax.
Breathe.
You have neglected your heart for a long time.
By the way you work,
Eat,
Manage anxiety or stress.
Breathe.
Reminding yourself that your heart beats for you night and day.
Embrace your heart with mindfulness and tenderness.
Reconciling to take care of your heart.
Breathe.
Breathing in,
Bring your awareness to your legs.
Breathing out,
Allow your legs to relax.
Release all the tension in your legs,
Your thighs,
Your knees,
Your calves,
Your ankles,
Your feet,
Your toes.
All the tiny little muscles in your toes.
You may want to move your toes just a little bit to help them relax.
Send your love and care to your toes.
And breathe.
Breathing in,
Breathing out.
Your whole body feels light.
Like a water lily floating on the water.
You have nowhere to go.
Nothing to do.
You're as free as a cloud floating in the sky.
Just continue breathing softly.
Begin to bring your awareness back to your breathing.
To your abdomen rising and falling.
Following your breathing,
Become aware of your arms and your legs.
You might want to move them a little bit and stretch.
Slowly returning to your physical body and the physical space in which you're laying in.
And when you feel ready,
Slowly sit up.
Allowing your body to slowly return to your physical space.
And when you feel ready,
Gently float your eyes open and return to the room.
Refreshed,
Relaxed,
Present and aware.
And when you're ready,
Slowly stand up.
