Today's meditation is a negative tension release.
Find a comfortable position that you can sustain for about 10 minutes.
You could lie down or sit up,
Whichever you prefer.
Let's take a few deep breaths together with an audible sigh.
Ah.
Ah.
Ah.
Take a few more on your own if you need.
Notice now any immediate experience within your body and mind that calls your attention.
Change any thoughts or sensations and return to your breath,
Taking a few more audible sighs if needed.
Notice now where you might be experiencing any physical tension.
Is there a particular texture,
Color,
Or temperature,
Or anything else that is specific that may stand out to you or that you can make of that tension?
Preciously take a deep breath into that area and soften your breath as you exhale.
Imagine your breath now as a wave lapping onto the shores of that tension.
Little by little,
Your breath erodes each particle of tension.
The breath comes in smooth and soft,
Slowly eroding away the tension.
Breathing in through your nose,
Smooth and soft,
Breathing out through your nose,
Smooth and soft.
Sense the soles of your feet.
With your next inhalation,
Draw your breath up from the soles of the feet through the legs,
The hips,
Torso,
Shoulders,
Neck,
And head,
And exhale back down to the soles of the feet.
Your breath continuing to flow like a wave from the soles of the feet up the legs,
The torso,
The arms,
Neck,
And head back down to the feet.
The breath continues to be smooth and soft,
Maybe even a little longer.
With each inhalation and exhalation,
The breath becoming smoother,
Softer,
And longer.
With your next breath in,
Consciously release negative tension in your body.
Breathing out,
Release negative tension in your breath.
Breathing in,
Consciously release negative tension from the soles of the feet to the crown of the head,
Breathing out,
Consciously releasing negative tension.
Continue to find a smooth,
Soft breath from the soles of the feet to the crown of the head,
Consciously releasing negative tension.
Continue for a few more moments as each particle of tension begins to erode little by little,
And there becomes no separation between your breath,
The container of your breath,
And your surroundings.
There is no separation.
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