Give yourself this time to relax,
Making yourself perfectly comfortable.
Reduce all distractions as you begin to release your physical body by becoming aware of all the large groups of muscles.
Awareness to the large muscles of the legs,
Arms,
Chest,
And abdomen,
The muscles of respiration,
The muscles of the body,
The muscles of the body,
Awareness to the calm and soothing motions of the breath.
Experience the muscles of the hands,
Arms,
And shoulders.
Experience the release of all the muscles in the face,
The muscles surrounding your eyes,
Cheeks,
And tongue.
Just relax now,
Bringing your awareness to the easy breath.
Just become a witness to the peaceful rhythms of each breath.
You don't need to listen to this entire meditation.
You can just slip off to sleep any time you choose.
See yourself lying in a lush riparian forest,
Surrounded by many various plants and trees.
You hear the rustling of leaves from the canopy above,
And the sound of water flowing over rocks beckons you from a nearby mountain spring.
Filtered sunlight shines through the branches,
Casting shadows which dance across the forest floor.
A cool,
Refreshing breeze moves through the air.
The far-reaching silence of nature surrounds you,
Allowing you to enjoy the perfect serenity and stillness of inner peace.
You may now wish to repeat your own personal sankalpa,
Or positive affirmation.
Now allow your body to relax even more deeply by rotating the awareness around each limb,
Beginning with the right hand.
Notice a warm wave of relaxing energy flowing from the right hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the abdomen,
Waist,
Hip,
And chest.
Right kneecap,
Thigh,
Back of the thigh,
Right kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Second,
Third,
Fourth,
And fifth toe,
The whole right side of the body.
Now for the left side,
Feel soothing energy flowing from the left hand thumb to the second finger,
Third,
Fourth,
And fifth finger,
Palm of the hand,
Back of the hand,
The left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left side of the abdomen,
Waist,
Hip,
And chest.
Left kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
And thigh,
Left kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Right of the foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body.
Experience a calming wave of energy descending from the top of the head,
Forehead,
Right eyebrow,
Left eyebrow,
The space between the eyebrows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
Left ear,
The nose,
Tip of the nose,
Upper lip,
Lower lip,
The tongue,
Right cheek,
Left cheek,
Chin,
Throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
The sternum,
Abdomen,
Navel,
Lower abdomen,
Groin,
The whole right leg,
Whole left leg,
The whole left leg,
Both legs together,
The whole right arm,
Whole left arm,
Both arms together,
Both arms together,
The front side of the torso,
Back side of the torso,
The shoulders,
Neck,
Face,
And head,
The whole body together,
The whole body from the top of the head to the tips of the fingers and toes.
Experience the stillness,
Peace,
And relaxation of the physical body.
Feel the points of contact between your body and the surface beneath you.
Feel your awareness around each individual point of contact.
Now feel all the points of contact together at once.
As you release your entire body to the force of gravity,
You can experience deep,
Stable roots,
Reaching deep into the earth.
Strong,
Firm roots,
Grounding the entire energetic dimension of your body.
Breathing in,
Healing,
Revitalizing earth energy.
Breathing out,
Releasing,
And letting go.
Breathing in,
Cosmic energy.
Breathing out,
Surrendering the body and stilling the mind.
Once again,
Bring your awareness to the right hand.
Feel calmness and tranquility flowing from the right hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Right wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right side of the abdomen,
Waist,
And chest.
Hip,
Thigh,
Back of the thigh,
Kneecap,
Back of the knee,
Shin,
And kneecap.
Calf muscle,
Ankle,
Heel,
Sole of the right foot,
Top of the foot,
Right big toe,
Heel,
Right toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body.
Now for the left side,
Relaxation flowing from the left hand thumb to the second,
Third,
Fourth,
And fifth finger,
Palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Left side of the abdomen,
Waist,
Hip,
Thigh,
Back of the thigh,
Left kneecap,
Left kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Top of the foot,
Left big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole left side of the body.
The top of the head.
Forehead.
Right eyebrow.
Left eyebrow.
The space between the eyebrows.
Right eyelid.
Left eyelid.
Right eye.
Left eye.
Right ear.
Left ear.
The nose.
Tip of the nose.
Upper lip.
Lower lip.
The tongue.
Right cheek.
Left cheek.
The chin.
Throat.
Right collarbone.
Left collarbone.
Right chest muscle.
Left chest muscle.
The sternum.
Abdomen.
Navel.
Lower abdomen.
The groin.
Whole right leg.
Whole left leg.
Both legs together.
The whole right arm.
Whole left arm.
Both arms together.
The front side of the torso.
Back side of the torso.
The shoulders.
Neck.
Face.
And head.
The whole body together.
Perfectly still and relaxed.
The deep inner peace of physical relaxation.
Gradually bring your awareness to the natural rhythms of the breath.
Feel the flow of the breath at the nostrils.
Have no concern for the rhythms or patterns of the breath.
Slowly feel and observe.
Release the muscles of respiration in the abdomen and belly.
Allowing the breath to flow naturally.
Feel the soothing sensation of air moving within the breath at the nostrils.
Experience the heat of the air flowing through the right nostril.
Experience the coolness of the air flowing through the left nostril.
With the warm and cool sensations of air flowing through both nostrils together.
The sensation of air flowing within the nasal passages.
Air moving within the throat.
Become aware to the sensation of air dissolving within the cavity of the chest.
Experience the breath dissolving in the heart space.
Directly back from the sternum.
Focus at the heart space and the breath merging into inner space.
Feel the rhythm of the breathani werid Growth by nossaista lengthens using created Bring your awareness to that comforting inner space in front of your closed eyes.
Allow any visions that might arise to come and go.
Just watching whatever arises from the detached perspective of the silent witness within.
Begin to sense and see the plants and trees of an abundantly forested chain of mountains teeming with life.
And in the very center of the forest is an open meadow lined with welcoming trees beside a fresh stream.
There in the middle of the meadow you see a large ancient tree with a broad trunk,
Wide branches,
And deep roots.
You respectfully approach the tree,
Gently lying down beside it and allowing yourself to feel as the tree feels.
Experiencing the environment around you from the perspective of a tree.
A deep peace saturates your being as a gentle gust of wind blows through your branches and delightful drops of rain begin to fall on your leaves nourishing and purifying rain.
The cooling shade of your branches provides shelter for any and all creatures of the forest whom come and go.
Your leaves and flowers gives nectar to bees,
Butterflies,
And hummingbirds.
The nooks of your branches are home for families of chipmunks and squirrels and numerous birds that hatch,
Fledge,
And return to nest every year.
During the storms,
You provide cover for animals both large and small.
Many different mammals lie beside your trunk enjoying the peace of sanctuary.
As your fruits become ripe,
You share them with all equally without hesitation or reserve.
And every so often,
One piece of fruit manages to fall to the forest floor and go unnoticed just long enough to become buried and hidden just beneath the dirt.
And as the rain permeates the soil and nourishes the seed,
It begins to sprout sending fresh deep roots pushing away the soil as a new tree begins reaching for sun and sky.
Allow yourself to feel the stability of earth,
The nourishing waters of rain,
Energizing rays of sun,
And the refreshing winds of air.
Deep earth,
Nourishing rain,
Warm sun,
And revitalizing wind.
You may again wish to repeat your sankalpa for positive affirmation three times silently.
Now release the mind's grip over the body observe the peaceful ebb and flow of the breath and see yourself as a tree watching the setting sun over the horizon as the energy of sleep now begins spreading from roots to branches peaceful and revitalizing sleep.
You may again wish to repeat your sankalpa for positive affirmation three times silently.
Now release the mind's grip over the body observe the peaceful ebb and flow of the breath and see yourself as a tree watching the setting sun over the horizon as the energy of sleep now begins spreading from roots to branches peaceful and revitalizing sleep.
Now release the mind's grip over the body observe the peaceful ebb and flow of the breath and see yourself as a tree watching the setting sun over the horizon
