So,
Sitting up,
Making sure that you're sitting comfortably,
Comfortable chair,
Propped up,
Making sure that your head is above your feet.
Okay,
If your feet are in line with your head,
You're going to fall asleep.
That's okay if you need to sleep.
But if you'd like to enjoy the meditation,
Better if your feet are on the floor and your head upright.
Just allow those shoulders to move a little bit,
Just to let go of any tension in your shoulders.
And very gently close your eyes.
We start off by taking a couple of nice deep breaths.
We're going to breathe in through the nose.
And then exhale through the mouth.
Just letting go.
And then breathing in through the nose.
And out.
And a third time,
Breathing in through the nose.
And letting out.
Just allowing your breath now to come to a nice relaxed,
Even rhythm.
Use your imagination now as well as we breathe.
Because I want you to imagine that you're breathing in the most beautiful life force energy.
And as you breathe out,
Just start to let go of tension,
Stress.
We're breathing out tension.
We're breathing out stress.
And use your mind,
Your imagination to really find where the stress is in your body.
Focus your attention on that.
Allow it to be released.
Today we're going to relax completely and deeply,
Deeply relaxed.
And as you focus on my voice,
You find that it relaxes you even more.
And any distractions around you also begin to relax you.
Any noises,
Sounds,
They relax you.
And you're finding it easier to let go now.
So that you'll have a wonderful,
Relaxing meditation experience tonight.
We know that it's very healthy for the body to let go.
We don't do it often enough.
Don't allow our bodies to completely let go.
We forget about the world around us.
Allow the body to unwind.
We carry so much with us,
It's unnecessary.
And we're breathing out stress and breathing in a beautiful energy.
As you do this,
Relax all of your muscles.
We're all very good at this because we are aware of our bodies.
Begin to get as comfortable as you can wherever you're sitting.
If you need to move an arm,
A leg,
Shoulder,
Neck,
You can do that.
It's perfectly okay to just let go just that bit more.
Relax the muscles in your face and particularly in your jaw.
Just feel those muscles relaxing completely.
Letting go of all the tension and tightness in all of the face muscles.
Breathing gently,
Breathing in beautiful life force energy.
Find the breath to take the tension and the stress as you breathe out.
Now begin to relax the muscles of your neck and all the tension that's stored in the next muscles.
Lots of people have tension in their necks which causes them pain,
Headache,
Headaches and tension.
By relaxing the neck and into the shoulders,
You can prevent yourself from having these tension headaches.
Let go.
That's right.
Let go.
Your neck is completely relaxed now.
And the muscles of the shoulders soft,
Relaxed.
Let go of all tightness and all tension.
Feel the relaxation flow down your arms.
So relaxed now.
So light.
And only your chair or your couch or your sofa supports you now.
Your body is heavy.
Your cushions are supporting your neck and your back.
Getting very,
Very comfortable.
Your breathing has become slower and deeper.
Allow the muscles in the back,
The back of your body to let go.
Completely relaxing your upper back and your lower back.
As you allow yourself to go deeper and deeper into this beautiful space.
Space of peace.
Each breath allows you to go just that little bit deeper.
Relax the muscles,
Your stomach and abdomen now.
Your breathing so peaceful.
Relax the muscles in your legs.
Completely relaxed.
In a deep beautiful state of peace.
That's right.
Good.
You can focus on my voice.
Allow my voice to help you release those last few bits of tension in your body.
Feet relaxed.
Now I'd like you to imagine,
Use your mind's eye or visualize a beautiful light above your head.
You can choose the color.
It can be any color that relaxes you.
Imagine that this light is a beautiful healing light.
The light of beautiful energy.
The deepening light because this light will bring about a deeper and more meaningful sense of well-being.
A deeper and deeper level of peace and serenity.
Of course,
This light is also a relaxing light,
Relaxing you completely.
It's also a spiritual light connected to the light around you,
Above you and within you.
Pick your color or maybe you've got colors,
Different shades of light.
Allow the light to come around your body.
Allow the light to come inside of your body,
The top of your head.
The light comes in and begins to illuminate the brain,
The spinal cord.
Now it's flowing down from above like a beautiful wave,
A beautiful wave of light.
Simply touching and caressing every cell and tissue and fiber and organ of your body with peace and love and healing as you go deeper and deeper into this serenity,
Relaxed,
Meditative state.
Remembering to breathe,
You begin to become aware of a river,
A river flowing through your head.
This river is calming,
Is cleaning and clearing.
It's clearing the mind chatter,
The shopping list,
The to-do list,
The pressures from work and home.
In this place leaves a beautiful stillness,
Beautiful quietness.
The river becomes a stream,
Becomes the trickle,
Becomes the pond.
The beautiful majestic quiet pond of stillness.
Good.
And if the thoughts come back,
Allow the stream to come back,
To gently take the thoughts out into the future,
Allow the thoughts to be rearranged unconsciously,
So that you can get to your to-do list in a much easier,
Much more relaxed,
Much more beneficial manner.
Thank you.
You find yourself now in darkness,
And you are a rock,
A solid rock in a place of darkness,
Floating through the void,
At peace,
Stillness,
Quietness.
Imagine or sense yourself moving through this void,
This quantum field,
This place of nothingness.
It's so peaceful,
Floating in this nothingness,
Not a care in the world.
And in these deep places of relaxation and peace,
Calmness and calm,
Anything is possible.
Healing for the physical and energetic body.
Complete regeneration of cells.
The renewing of your life force.
Remembering to breathe.
Completely relaxed,
Absorbing this healing energy in through your cells,
Skin,
Nourishing the air,
Rejuvenating the cells,
Renewing your energy body,
Renewing your mind and your vital organs,
Your brain.
And breathing a little bit deeper this time.
Really starting to fill those lungs with oxygen.
Begin to become aware of your body comfortably,
Peacefully,
Relaxed.
Become aware of your hands and your fingers.
Begin to very,
Very gently move your fingers.
Then take another deep breath in and out.
Begin to wiggle your toes very,
Very gently.
And then another deep breath in.
Begin to stretch that body very slightly and gently as you start to become more present.
Maintaining that state of relaxation,
Maintaining that state of calmness,
Maintaining that deep stillness within.
And then another deep breath in and having another deeper stretch as you realize that you're back.
And when you're ready,
Very,
Very gently open your eyes in your own time,
Bringing yourself fully present as quickly as you need to do it.
