This is a meditation for relaxing and letting go.
First find a comfortable position,
Keep your back straight upright and alert but relaxed.
Sometimes it's better to put your feet flat on the floor so we feel a little more grounded.
So we start by becoming aware of our breathing but don't change anything just become aware.
Gently close your eyes and now just listen.
As you breathe into the stillness enjoy the simplicity and the effortless breathing.
Just allow your body to do the breathing in and out.
Notice that you don't have to do anything.
Your body,
Your lungs,
Muscles all work perfectly together and naturally.
As you breathe in taking in the surrounding air,
Noise,
Opening your awareness to what is happening right in this present moment.
Allowing everything to be just as it is.
Without trying to change anything.
As you breathe out notice the way the body naturally relaxes and lets go.
How the shoulders relax,
Your neck relaxes and even your facial muscles all relax.
Even your jaw lets go and becomes less tense.
Keep imagining all your muscles just relaxing and the stillness being everywhere.
Everywhere out there and everywhere internally throughout your body there is a stillness in this moment.
As you let the shoulders fall away allowing your arms to relax.
As you allow your arms and your hands to soften and relax.
And now allowing your legs to soften and relax also.
Noticing any pockets of tension and allowing these to just let go as well.
Giving permission for your whole body to relax and let go.
It has nothing else to do right now but to just be and relax.
And while you're relaxing deeply feeling and relaxing from the inside out allow for an opening of your chest and your heart to be relaxed also.
And while you're relaxing deeply allow for the opening of your chest and your heart to be relaxed.
For your heart to be open.
Become aware of the openness and the softening.
And now with this breath enjoy the relaxing letting go.
And with this breath.
It is a constant breathing in and then letting go and relaxing.
Keep listening to all the sensations the emotions that these relaxed moments give us.
Keep listening to the sensations the emotions of what this relaxed moment gives us.
Notice how you can listen to the sounds coming in.
You can have the feelings arising and yet still stay relaxed and you can just let them go again.
They keep coming and going.
None of them stay.
I'm going to ring the bell and for two minutes just stay,
Breathe and relax.
And notice everything that comes and goes.
And notice everything that comes and goes.
Instead of going with it you just relax and allow it to flow through you.
You don't need to worry about the time.
I'll keep an eye on that.
For the next two minutes all you have to do is breathe and relax.
Breathe and relax.
Breathe and relax.
Breathe and relax.
As you're breathing and relaxing enjoy this state of just one.
A oneness with everything.
Internally and externally.
A oneness with the universe.
A oneness with nature.
And appreciate your loving heart.
And appreciate how relaxed you can be.
In a moment I want you to take a deep breath.
You're going to hold it for a couple of seconds and then we'll breathe out slowly and I will bring you back to the room.
So let's take a deep breath in and hold it.
And now release slowly becoming more aware of what's happening in the room.
Gently open your eyes.
Take another breath.
Shake out your arms.
Become fully present in the room and look around.
Look out with great awareness and gratitude.
There's so much magic in every breath.
It's not just getting the oxygen in your body.
It's about relaxing and about giving the body exactly what it needs in every given moment.
You can be in the most dire conditions and you can still take a breath and relax.
Thank you.
Amen.
