Let's begin by finding a comfortable place to relax and unwind.
If you need to sit and find a comfortable seat to sit on,
And making sure you're comfortable first,
Do so now.
If you need to lay down,
And are falling asleep,
Or just getting more comfortable,
Go ahead now.
Now 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.
Just let go of that,
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 you're in.
Just begin to hear all the sounds in the room,
And feel the temperature of the room.
Is it hot?
Is it cold?
If you need to still get comfortable,
Now is the time.
Make any adjustments that you need.
Just understand that none of these 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 feelings.
What do they feel like?
Are your thoughts rapid,
Or are they 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 calm,
And exhaling.
Breathing all the 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 imagination,
Or your mind's eye,
I'd like you to find in your physical body a place that we call our center core.
Now that's a place where we feel that we can pull all of our energy into.
It's different for everyone.
For some it's in the chest,
For others it's in their belly.
Wherever that is for you,
Please pull all of your energy into that place now.
Good.
Now once again in your imagination,
I'd like you to drift out of your body and go and touch the wall in front of you.
And then drift back into your body,
Into that center core,
Deep into that center core now.
Each time we do this,
And you come back into your center core,
You can go deeper and deeper in.
So come out of your body again,
And go and touch the wall behind you.
And come back into your body now,
Deeper into that center core,
Deep down,
Deep in.
Good.
Now,
If you will,
Come out of your body and move to the wall on your right,
And then come back into your body,
That deep center core becoming a place that feels good to be in now,
Sinking deep into that center core.
Now please drift out of your body and go to the wall on the left,
And then come back in deeper this time than you've been before.
Deep in,
Deep down to where it's beginning to feel familiar,
And secure.
This time,
Come out of your body and check the chair beneath you,
The floor supporting you,
And come back into your body,
Deep into that deep center core now.
Good.
And now,
See if you can float up out of your body,
And go all the way to the ceiling,
Way up and float around up there,
On your stomach,
Or your back.
Just feel the weightlessness,
And gently and slowly drift down like a bubble,
Or a butterfly or a leaf floating gently,
And slowly down back into that wonderful,
Warm,
Deep center core of your physical body.
Deep down now,
Snuggle deep into that center core where you can rest.
Good.
Now gather up any little bits of energy you may have left anywhere in the room,
And anywhere else you may have been today,
Whether it was on the phone,
In your car,
In traffic,
Wherever that may be,
And bring them all back into your center core.
That is where they belong.
It's your energy.
It belongs in your center core.
Good.
Now rest just for a moment,
Just following the breath.
Good.
Now,
In your imagination,
Imagine yourself in a lovely warm Caribbean villa,
Ready to go down from your room and out to the beach.
There are 12 steps leading down,
And these steps are made of white polished marble,
And there's a handrail running alongside to make you feel safe and secure.
Inside the steps is a partitioned off slope with exotic plants of various shapes,
Sizes and colors.
It is such a warm day,
And you can feel the heat on your body as you prepare to go down.
As you step down onto the first step,
You notice how refreshingly cool the marble staircase is beneath your bare feet.
As you go down,
And down,
And down to the second and third step,
Admiring the luscious plants with their bright red,
Purple and yellow flowers.
Going down deeper,
Down to the fourth and fifth step,
Down to the sixth,
Feeling ever so calm,
Relaxed and happy,
And the deeper down you go,
The more comfortably relaxed you become.
Deeper down to the seventh and eighth steps,
And you pause for a second or two.
Notice the smell and the taste of the fresh sea air,
And the most gentle of breezes as it wafts on your skin and in your hair.
Continue down to the ninth step,
Down to the tenth,
Feeling more and more calm and relaxed and comfortable,
Happy and safe,
Calm and relaxed now.
And as you reach the second to the last step,
The eleventh one,
You can hear the waves from the sea as they gently lap onto the shore,
And you breathe in a lovely calm,
Relaxing feeling.
And now,
You step down to the ground,
Down to the bottom of the steps,
And just a very few steps away is the beach.
And as you stand here,
Feeling the warmth of the sun on your body,
And listening to the ebb and flow of the waves,
And admiring the wonderful view,
You take into yourself a calm,
Relaxing feeling,
A feeling of peace and tranquility.
So remain in this place just for a few moments,
As you allow these tranquil feelings to permeate your body,
Your mind,
And your soul.
And when you next hear my voice,
You'll be ready to absorb these beautiful suggestions that I'm about to give to you.
Now,
I'd like you to focus on the sensations at the top of your head.
Imagine a gentle wave of relaxation is about to make contact with the top of your head.
This relaxation eliminates all fear.
Allow this relaxation to move across your forehead,
Melting away any anxiety you've held here.
This relaxation removes any doubt that has made its way into your brain.
Feel your mind letting go of despair.
Let your focus move to your nose,
Feeling the slight sensations of the air moving in and out with each breath.
When you breathe in,
Imagine that you're being filled with the relaxation you need to let go of any panic or dismay.
Now,
Focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sounds come into your ears,
They act as little waves of relaxation,
Letting go of any memories of frightful noises.
Your entire head is fully relaxed by this wonderful sensation,
Taking away any and all uneasiness in your mind and memories.
And move your focus down now to your neck,
Down to your neck and shoulders.
If there's any tension that's gotten stuck here from where you're angst,
Let the relaxation take it away.
Just ask it to release and finally let go.
Move your attention slowly,
Going down each arm,
Down all the way to the fingertips.
Feel the gentle wave of relaxation calming all the intricate muscles in your arms and your fingers.
If you were scared in the past and made a fist with your hands,
Let go of this memory and all the tension.
Let your fingers become completely loose and limp.
Allow your focus now to go to the chest,
Expanding your lungs with each breath,
Releasing all those times you held your breath when you were scared.
Now imagine you're focusing on your heart and can feel it beating strongly,
Beating strongly supporting you.
Relax your heart and feel how any heartbreak or fear of love is eliminated forever.
Allow your focus to move through your vital organs and digestive system.
Just notice your belly and observe it digesting effortlessly for you.
Any times you felt fear in your gut is gently alleviated now.
Now notice your lower back and how it presses against the surface you're on.
And if you feel any tension you've held here,
Feel that deep relaxation melting it away.
Feel the relaxation in your pelvis and hips.
Notice any sensations related to fear you're having there.
This takes you deeper into a state of relaxation which heals you.
Letting go of these fears once and for all.
Allowing your focus to move down each leg now,
Slowly relaxing any uneasiness you've held here.
Your legs have been taking you so many places over the years and they deserve to fully relax and let go of any trembling you've ever had.
This wonderful wave of relaxation moves over your knees and down your lower legs,
All the way to your feet and all the way down to the tips of each toe,
Taking away anything that has ever frightened you.
Good.
Notice how completely relaxed your entire body feels right now.
Good.
You became aware of every part of your body,
Releasing any physical blockages from fears in your past.
Now let that beautiful sensation of relaxation take you even deeper now to sleep.
Deeper down now all the way.
Good night and namaste.
