Thank you for being here now,
In this present moment.
This meditation is designed to guide you to a deep state of relaxation.
To begin,
Please feel free to sit or to lie down.
Take a moment to make yourself comfortable.
If seated,
Please sit long and tall with your back straight.
If you're lying down,
Feel free to lay your hands by your side in a comfortable position.
When you're ready,
Close your eyes slowly,
Letting the room disappear and your inner world come to life.
As we start the relaxation process,
Please take a deep,
Full breath in through your nose,
Hold it at the top,
And with an audible sigh,
Release the air out of your mouth.
Let's do another breath in,
Hold it at the top,
Just a little longer,
And then release with another audible sigh through your mouth.
Let's do one more breath in,
Hold at the top,
And this time,
Sigh out,
Relax your body,
And breathe out through your mouth.
As you relax,
Feel free to maintain a consistent breath in and out in a natural rhythm.
I will periodically ask you to send this wonderful breath,
An elixir of life,
To parts of your body,
But for now,
Just keep falling into deep relaxation.
Deep relaxation.
Find the tension in your neck,
In your shoulders,
And let them relax.
Feel your heavy shoulders move towards the ground,
And your neck muscles be free of all tension.
Feel your upper body move into deep,
Deep relaxation.
Find each and every muscle and let it release,
And fall heavy to the ground.
Now,
To your eyes.
Let's do a slow roll in a circle a few times,
And when you're ready,
Relax them.
Let them rest,
Muscles around your eyes,
Then your nose.
Let's relax your tongue,
Your mouth,
And your jaw.
Let your jaw fall heavily to the ground while keeping your lips together and your breath consistent and natural through your nose.
I'd like you to imagine your breath moving down your arms,
To your wrists,
And to your hands.
Send that breath to your thumbs.
Feel them buzz with energy.
Give your awareness to your index finger,
And feel it pulsate with wonderful energy.
Take your thumb now and touch your index finger,
Creating a beautiful circle.
Feel the energy of your breath spinning and lighting up your fingers.
If you need to feel that mind-body connection now or later,
Know that these two fingers combined will buzz life and connect your body with your mind as one.
Feel free now to release this connection and let your hand and fingers rest.
Relaxation.
Deep,
Deep relaxation.
As you start to feel this deep relaxation,
Know that your mind may wander,
And that's okay.
Know that I will be with you,
My voice will be with you,
And wherever you go,
You were meant to be.
No judgment and no perfection.
It's where you're supposed to be in this present moment.
We are on this journey together.
As you relax even deeper now,
Take a moment to feel a wave of gratitude in this moment.
This is all that you need to do.
We are here together,
And we are deepening the gift of the present moment,
And the joy of connecting the body to the mind.
In a moment,
I'm going to count down from five.
With each number,
I want you to relax deeper.
Find the tension in just one more muscle,
In one more part of your body,
And relax.
Take a deep breath in,
And as you breathe out,
Relax.
Five.
That's it.
Go a little deeper.
Four.
Feel the tension as it lets go,
As it falls to the ground.
Three.
Slip deeper now into a state of complete relaxation.
Pleat relaxation.
Two.
Even deeper now.
And one.
As you slip deeper and deeper into relaxation,
I want you to imagine you're moving slowly through a field.
The grass is up to your ankles.
The birds are chirping.
The sky is the deepest shade of blue and stretches for miles.
Trees,
Branches of life,
Dance in the summer wind as you breathe in the fresh air they created just for you.
As you walk through the field,
You come upon a crystal clear river flowing gently downstream,
Washing over slippery rocks that shimmer in the afternoon sun.
You take a seat next to the river and dip your feet into the flowing water,
Letting the cool,
Pure,
Clean,
Crystal clear water wash over them.
As you close your eyes,
You feel the sun shining on your forehead,
Taking turns with the breeze to warm and cool your body and your soul.
In this moment of deep peace,
Relaxation,
We can see our thoughts,
One at a time,
Just coming and going.
Just coming and going.
Let's take one of those thoughts,
Whatever it is,
Whatever it may be,
And let's imagine placing that thought on a leaf,
A freshly fallen,
Bright green leaf.
Place it,
See it in front of you,
Then slowly lean over and let the river take that thought and guide it downstream.
Watch that thought.
Watch it quickly float away,
Slowly disappearing into the deep blue horizon line of the sky.
Let's take another thought.
What comes to mind when you're stuck?
Where you want to move,
Where you want to create,
But a thought,
An emotion,
A behavior,
Or a habit is getting in the way.
Think for a moment,
What is that thought?
Can we bring it to light?
Can we see it?
Can we take that thought and reach into the bed of leaves beside us,
Just waiting patiently to carry this thought away?
Take a moment now to see that thought sitting on the leaf right next to you.
Delicately grab the leaf,
Say,
Thank you for being in my life,
But it's time to move on.
And say out loud or speak softly to yourself,
It's time to begin again.
One more time,
It's time to begin again.
Feel what comes and as you bend over to set this beautiful leaf in this crystal clear stream,
See that thought,
That emotion,
That habit,
And watch it start to float away,
Slowly,
Quietly,
Peacefully float away.
It's time now to move in a new direction,
Towards a new life,
A new behavior,
And a new way of being in this world,
To truly begin again.
Take a moment now to feel again the cool crisp breeze on your face,
The sun warming your hands,
The crystal clear water flowing over your feet,
And the music radiating from every bird working in tandem to create a symphony of joy.
This moment is yours,
This place is yours,
And you can always come visit.
When you need to let the river flow,
Let the river take what no longer serves your greater good,
Your whole self.
This moment,
This place,
It's yours.
Take your time now to feel the room you're in,
The ground under your body,
Your feet.
Move your awareness to this brand new life you're free to live,
This brand new way of being.
Please take a deep breath in through your nose,
And with an audible sigh,
Release the breath out of your mouth.
Place your hand on your heart,
Feel the sides of your mouth move upward into a smile as you breathe in deeply and say out loud or to yourself,
It's time to begin again.
It's time to begin again.
When you are ready,
You may open your eyes.
The world is waiting for you,
The real you.
Peace and love.
