Namaste everyone.
This meditation is basically on deep relaxation.
We're going to relax the mind,
The body,
And let the breath just be natural.
So everybody come to a comfortable position,
Whether it's seated or lying down.
If you're lying down,
Just make sure that you're completely awake and you're not tired.
If you're tired,
Try to come to a seated position.
A chair or maybe cross legged or lotus,
Whatever you want to do.
So start to feel the sit bones as they're grounded to the earth.
Soften your knees and shins.
Feel the side body extend as you inhale and exhale.
Soften your shoulders,
Relax the muscles around the spine and the back.
Make sure the body is erect but not too rigid.
Rest the tongue on the roof of the mouth.
Keep your ears open because you really only need to pay attention to my voice.
But if you hear sounds around you,
Don't label it.
Just listen and let it be a part of the ambiance.
Listen and relax.
Relax your shoulders,
Your arms,
Back legs,
And feet.
Seriously,
Completely completely let go.
Just melt into the floor or mat.
Make sure your teeth are about separated about a centimeter just so you're not clenching your jaw.
So the body's not trying to find some kind of tension.
Because in this meditation you want to be tension free.
Now don't change the breath.
Just kind of check in and see how it is.
You don't need to lengthen it or shorten it or control it in any form or fashion.
Let the breath be free just like the body.
Now it almost sounds silly but this is how deeply in the relaxation I want you.
See if you can relax your internal and external organs,
Lungs,
Liver,
Spleen,
All the things.
Just relax.
So just completely melt.
You might have to empty out a little bit more.
Maybe you had some stuff going on today that you need to get rid of or put aside.
And do that.
Put everything to the side.
You don't need anything.
You don't need your mind.
You really don't even need your body.
You just need this particular relaxed state.
So put everything,
Images,
Thoughts,
Everything to the side.
Your worries,
Put them on hold.
So you can be completely empty and present with presence.
Now check in with the body and see.
It's almost like the body is so relaxed it doesn't even exist anymore.
Like of course you're there but it doesn't even exist.
It's just a sense of awareness.
The body is just a small presence there because you're just so relaxed.
The body is completely functioning on its own.
It's completely relaxed.
The breath is free and natural.
There's no tension in the body.
You're listening to my voice,
My directions.
So really in this state you really don't need your mind because intuitively you can just listen.
There's nothing to do.
Just let sensitivity kind of take over.
So if you're melted and you don't feel anything,
Stay there.
Stay in that sense of awareness.
So only thing you really feel is the rise and fall of your belly.
The activation of the inhale and the passiveness of the exhale.
So I'm going to be quiet for just a moment just so you can feel that and experience that calming breath,
The sense of happiness,
Peace,
And contentment.
Again,
Stay awake,
Rest,
Relax.
Now after I say relax three times,
I'm just going to be silent for a couple minutes and just experience this gentleness,
This calmness,
This peacefulness.
Relax.
Relax.
Relax.
Relax.
Relax.
So don't worry.
I didn't forget about the mind.
So if you're not able today to put everything to the side,
Just pretend the thoughts are just cars just passing by.
Think of that busy street that every city has.
Just pretend it's just going by.
Now as they go by,
You don't obviously want to get stuck in traffic.
Just watch instead of being part of it.
You know,
Another expression,
Let the thoughts just be clouds just passing by.
Don't be caught away or taken away from the thoughts.
Keep your presence on the breath,
On you.
The sense of that pure being that you are.
Your true nature is calmness and stillness.
So find that state.
Relax.
Relax.
Relax.
Let me remind you one more time with the body,
Whether you're lying down or seated.
Relax your forehead,
Your cheekbones,
Your cheeks,
Especially your jaw.
Feel the heaviness of your shoulders,
Your arms completely let go.
Just melt.
Breath is fine.
It's functioning naturally,
Just like it normally does without you.
Internal,
External organs are even relaxing.
Everything is relaxing.
Your sense of being,
Your presence,
All those things as whole are relaxing.
Your thoughts are just driving by just like cars on a busy road.
You're not caught up in traffic or any part of the road construct.
Just be here.
Just be here.
Relax.
Relax.
Relax.
Relax.
Start to wake up the body and gently wiggle your fingers and toes.
Move the head around a little bit,
The neck around.
Take your palms to your heart,
Whether you're lying down or seated.
See if you can carry this peacefulness throughout the day.
In the evening.
Internally and externally.
Thanks,
Everyone.
Namaste.
Have a wonderful,
Wonderful day.
