Welcome.
Now let's begin by finding a comfortable place to relax and unwind.
If you need to sit,
Find a comfortable seat to sit on and making sure you're comfortable first.
If you need to lay down,
Or if you're falling asleep or just getting more comfortable,
Please do so now.
Good.
Now first begin by taking in some refreshing deep breaths,
Breathing in and breathing out naturally.
When we begin the meditation process,
We sometimes focus on our breathing a little too much,
Where it feels manufactured or not natural.
So just let go of that now and know that breathing is natural and automatic for all of us.
Just let it find its correct rhythm.
Good.
Now let your senses begin to feel out the room or space that you're in.
Just begin to hear all the sounds in the room and feel the temperature in the room.
Is it hot?
Is it cold?
And if you need to still get comfortable,
Now's the time.
Just understand that none of those sounds or temperatures in the room will deter you from your session today.
In fact,
Those sounds will only work to take you deeper into your practice.
So begin to notice your thoughts and your feelings.
And what do they feel like?
Are your thoughts rapid or slow?
Either way,
Just notice them.
Just notice your physical feelings and your emotional ones.
Understand that they don't control you and they do not rule you.
You are the master and they are the slave.
Just notice them and when you do,
Return your focus to the breath.
The simple breath of air coming in and out of the nose.
Notice the cool sensation around the nostrils when you breathe in and the warm sensation around the nostrils when you breathe out.
Good.
Just allow yourself for a few more deep breaths.
Breathing in all that calm and exhaling all that tension and all the stress in the body.
Breathing in calm and exhaling any stress or any tension in the body.
Good.
Now,
In your mind's eye or your imagination,
I'd like you to imagine yourself in an old cinema or movie theater.
You walk into the theater room and notice the large red curtain on the front and a series of empty red velvet seats for your comfort.
No one is in the seats and the theater is completely empty but feels oh so inviting.
So find a seat that looks comfortable to you.
Maybe somewhere in the middle or the front or even a nook off to the side.
Whatever is comfortable for you.
Feel yourself sink into the plush seats and allow the sensation of the velvet seats to soothe you and allow yourself to go even deeper into this meditation.
So take a deep breath in through the nose and let it out nice and slow and smooth and as you do so notice that you go even deeper.
So one more big breath and allow the exhale to take you even deeper.
Good.
And as you look up towards the screen you notice the curtains begin to open revealing a large white screen and as the screen is revealed the lights dim even more providing you with more comfort and more ease.
Good.
The unseen projector in the back of the cinema begins to light up producing in large black letters on the screen.
The number 10.
The number 10.
See the 1 and the 0.
The number 10.
In a moment the number is going to count down from 10 to 1 and when it does you will notice something amazing begin to happen.
As the numbers count down you'll notice that you go even deeper deeper down into this meditation.
Even deeper than you were before.
Each time the number counts down you'll go 10 times deeper than before.
So let's begin.
10.
Feeling sleepy and tired now.
9.
Letting your muscles relax and unwind.
8.
Letting your jaw relax and hang open if you need to.
Going even deeper.
7.
Relaxing your shoulders and letting them droop by your sides.
Deeper down now.
6.
Relaxing 10 times deeper than before.
5 and 4 and 3.
Feeling even more tired and even more relaxed.
And 2.
Listening to only the sound of my voice now.
And 1.
All the way relaxed now.
Falling even further asleep.
Fully relaxed and fully calm.
Good.
Now notice the large white screen of the cinema.
It's perfect color of white that seems to soothe you even more.
On the screen you see the word sleep.
The word sleep.
See the S and the L and the two E's and the P.
The word sleep on the screen.
And when you see the word sleep and only when you see the word sleep you find yourself becoming even more sleepy and even more drowsy than you were before.
Sinking deeper and deeper now into that warm comfortable feeling.
That natural way of falling asleep.
Good.
Allow yourself to keep looking at the screen from your mind's eye and notice the number 10.
The number 10.
See the 1 and the 0.
The number 10.
In a moment the number is going to count down from 10 to 1 and when it does you'll notice something amazing begin to happen.
As the numbers count down you'll notice that you go even deeper into meditation.
Even deeper than you were before.
Each time the number counts down you'll go 10 times deeper than before.
So let's do this again.
10.
Feeling sleepy and tired now.
9.
Letting your muscles relax and unwind.
8.
Letting your jaw relax and hang open if you need to.
Going even deeper.
7.
Relaxing your shoulders and letting them droop by your sides deeper down now.
6.
Relaxing even more even deeper than before.
5.
Feeling even more tired and even more relaxed.
2.
Listening to only the sound of my voice now.
1.
All the way relaxed now.
Falling even further asleep.
Fully relaxed and fully comfortable.
Good.
We all get into stressful situations from time to time.
So it's not about eliminating stress from our lives but about how we manage it and react to it.
When you're stressed you cannot focus.
So on the other hand when you focus you cannot be stressed.
So let's focus on our breath right now.
What is it like right now?
Feel your belly expand and contract with your breath.
Feel your chest gently rising and falling.
Can you feel the air passing through your nose softly as you breathe?
Notice every single detail about your breath.
Feel it filling all the different areas as you inhale.
Is the air warm or cool?
Good.
Let's take three big deep breaths now and pay attention to how each breath feels.
1.
Breathing in as much as you can until you're brimming with air.
Hold it for just a moment and exhale allowing any relaxation to come to you.
2.
Inhale deeply and hold it.
Exhale allowing you to become very very relaxed.
And 3.
Last one fully in.
Breathing in and hold it.
And exhale feeling much more relaxed than when you started.
Good.
Viewing nature is very relaxing and calming to every human.
You can either go to a place where there are tall trees or nice grass.
You can take a walk around your neighborhood or your workplace paying attention to the plants around you.
Plants and trees do provide us with oxygen after all.
So we do greatly need them.
When you find stress is beginning to build in you,
Take a walk or gaze out the window into nature.
Be grateful for nature when you see it.
Thank the nature in your mind for all the relaxation it brings to everyone around the world.
If you can't get to a place outdoors you can simply imagine it.
Let's imagine right now we're in a beautiful garden.
With your eyes closed and a wave of relaxation sweeps over you and you see that you're in a beautiful garden now.
There's a soft and natural path through the garden that you begin to walk down.
In this garden there's so many exquisite plants producing the most beautiful flowers you've ever seen.
The trees around you are thriving and tall.
The trees sway in the wind with grace.
Back and forth.
Back and forth.
You look down at the smaller shrubs and plants that are passing by.
As you walk along this path you can see their leaves of various kinds being caressed by the wind.
Some leaves are waxy and reflect the sunlight while others are soft and delicate.
You take a deep breath in of this fresh air and you catch the aroma of a gorgeous flower.
You look around to see who is producing this fragrance and spot the most beautiful white flower you have ever seen.
It's huge.
Almost the size of a dinner plate and it smells sweeter than any rose.
You get closer to the flower and the fragrance is mesmerizing.
You are right up next to this flower now and you bend down and smell it even closer.
When you inhale the aroma of this flower heals you in all kinds of ways.
The sweet smell eliminates stress in your mind and body.
So inhale another deep breath in through your nose.
The aroma is healing your body and any illness or ailments.
Take in another breath of its beauty and you feel it completely relax you and set you at ease.
Good.
You haven't felt this nice in a very long time.
So say goodbye to this flower and thank it for everything it gave you and continue down the path through nature.
It's beautiful here and you feel safe here.
You can feel the gentle sun rays on your skin and how it brings you nutrients.
Just enjoy being in your garden for a little while.
Good.
Now back in the theater we have made some great steps to finding ourselves in a better place than we started and sleep surely beckons us to recharge on what we have just learned.
So look up at the beautiful relaxing white movie screen and allow yourself to follow the numbers counting down to sleep.
Ten.
Feeling sleepy and tired now.
Nine.
Letting your muscles relax and unwind.
Eight.
Letting your jaw relax and hang open if you need to.
Going even deeper down.
And seven.
Relaxing your shoulders and letting them droop by your sides deeper down now.
And six.
Relaxing ten times deeper than before.
And five.
And four.
And three.
Feeling even more tired and more relaxed.
Two.
Listening to only the sound of my voice now.
And one.
All the way relaxed now.
Falling even further asleep.
Fully relaxed and sleeping soundly.
Good night and namaste.
