Sit in any comfortable meditative posture.
Spinal column erect.
Maintain a nice straight back.
Place your hands on your knees.
Your palms facing up if you wish to lay down.
Gently close your eyes and your mouth.
Let's start by taking in some deep conscious breaths.
Breathing in through the nose.
Breathing out through the nose.
Repeat this mentally.
I am breathing in.
I am breathing out.
Focus on your breath with all of your attention.
Be aware of the flow of breath as it comes in through the nostrils.
What does it feel like?
Can you feel the coolness as it goes up your nasal cavity?
Now try and feel the air coming down your airways through the back of your throat.
Constrict your throat muscles with each breath and try to make the sound of the ocean.
Breathe in and out deeply by constricting your throat muscles.
Feel the air expand your lungs with each inhalation.
Feel your lungs relax with each exhalation.
Now breathe in even deeper by pushing your abdominal region out with each breath.
Really expand your belly with each breath.
And naturally allow your belly to relax.
Control each breath by using your diaphragm.
Push your belly out on the in-going breath.
Relax your belly on the out-going breath.
Breathe the rise and fall of your abdominal region for the next few moments.
Now breathe in and out deeply by pushing your abdominal region out with each breath.
And naturally allow your belly to relax.
When you inhale be very aware of the present moment.
Be aware of your body.
Be aware of your breath.
When you exhale feel all of your stress,
Anxiety and tension melt away.
Allow each breath to take you into a deeper state of relaxation.
Mentally repeat I give myself permission to relax.
Relax.
Feel your body melting away into this moment.
Your body is now starting to feel very relaxed.
Relax.
Relax.
You are starting to feel very light.
With each breath your body flushes out all the unsettled energy.
Embrace this state of peacefulness.
Carefree you have no worries or tension.
Just feel the coolness and calmness spread through your body.
For the next few moments visualize yourself in a beautiful green field laying down under a big tree.
The sun is shining and the weather is perfect.
You feel completely at one as you drift away listening to the birds in the background.
You feel completely at one as you drift away listening to the birds in the background.
You feel completely at one as you drift away listening to the birds in the background.
You feel completely at one as you drift away listening to the birds in the background.
Now,
Focus your attention behind your forehead.
This is your mental screen.
In this screen visualize a big waterfall running down the edge of a mountain.
Visualize yourself staring at this waterfall from a big flat rock.
Immerse with the moment.
Feel the coolness and calmness.
Feel the coolness and calmness.
Feel the coolness and calmness.
Feel the coolness and calmness.
Feel the coolness and calmness.
Feel the coolness and calmness.
Now focus back on your breath.
Just be with each breath.
One breath at a time.
Allow yourself to be timeless and formless.
Now visualize yourself sitting in a meditative posture.
You are in the middle of a big green jungle.
See the big trees and plants that surround you.
Visualize the beautiful colors that make up their surrounding.
Right above you is an open sky.
In this moment it starts to thunder and rain.
Unaffected you allow Mother Nature to take its course.
Feel the rain on your body.
Hear the sound of the thunder.
Immerse with this moment.
Immerse with the sounds.
Feel the rain on your body.
Feel the rain on your body.
Feel the rain on your body.
Now bring yourself back to your present location.
Be aware of your space.
Be aware of your body.
Be aware of your breath.
When you are ready slowly open your eyes.
Take this relaxation with you for the rest of your day.
Forgive that feeling of nobody is here anymore.
You You
