Cultivate Inner Peace And Deep Relaxation

Enjoy this guided meditation and relaxation practice aimed at helping you feel more settled, serene, calm and centered. No matter what is going on around you, you have the power to cultivate inner peace.

Transcript

For this next meditation feel free to stay seated or perhaps come to a supine position laying on your back. If you're laying on the floor make sure you're going to stay comfortable, Perhaps placing a pillow or bolster beneath your head, Perhaps underneath your knees as well. It's important that you stay warm for this meditation, Your body temperature will drop as you settle into stillness so if you think you will become too cool take a moment to gather a blanket and swallow yourself with it. This meditation will comprise a progressive body relaxation and a small part of this meditation will also include vipassana meditation, Focusing on the present moment in a very tangible way. Just become aware of your body settling down to the floor, Let it go, Let your bones drop, Muscles loosen, Feel your body softly opening, Relax your toes, Relax the balls of the feet, Relax the soles of your feet, Relax your heels, Relax the tops of your feet, Relax your ankles, Feel both feet, Both ankles completely relaxed, Relax your shin bones and your calf muscles, Relax your knees, Relax your thighs, The fronts of the thighs and the backs of the thighs, Relax your hips, Feel both feet, Both legs completely relaxed, Feel your pelvis dropping down, Relax your glutes, Let the belly soften, Become supple, Soften your lower back, Relax the right side of the torso and waist, Left side of the torso and the waist, Let your ribs settle, Gently flaring and gathering with each cycle of breath, Relax your chest and especially relax your heart centre, Collar bones soft, Relax your shoulder blades and let your shoulders drop back and down, Feel both feet, Both legs and the torso completely relaxed, Relax your upper arms, Your elbows, Your forearms and your wrists, Relax your palms, The backs of your hands, Your thumbs and your fingers, Feet, Legs, Torso, Arms, Hands completely relaxed, Relax your throat and the back of your neck, Relax your scalp, Smooth across the forehead, Let the temples slide down and away, Relaxing eyebrows, Eye sockets, Eyes, Eyelids, Relax the nose, The cheekbones, The lips, The chin, The jaw, Relax your gums, Your teeth, Your tongue, Relax your internal organs, Relax your brain, Feet, Legs, Hips, Back, Belly, Ribs, Chest, Shoulders, Arms, Hands, Neck, Head, Face, Completely relaxed, The whole body completely relaxed, The whole body completely relaxed, The whole body completely relaxed, Resting on the floor. Become aware of any sounds that you might hear. How many sounds can you hear right now? Can you discern what type of sounds they are? Man-made? Natural? Can you discern which sounds are closest to you and which sounds are further away? Do they change? Do they move? Are they continuous or do they stop and start? Can you hear your breath? Can you hear even perhaps your heartbeat? What do you see right now? With your eyelids closed, What can you see? How much light is coming in through your eyelids? Is there more light on one side of your face than the other? Do you see any shapes? Do you see any patterns? Do you see any colors? Do you see any images? What can you see? Is what you are looking at moving or is it still? Are your eyes moving? Can you bring your internal gaze to stillness? And are you able to keep your internal gaze still? How long can you hold your internal gaze steady? Become aware of any smells in the room. Can you detect anything? Are there multiple smells that you are sensing? Do you notice taste present in the mouth? Do you notice saliva? How much saliva is present in your mouth? What do you feel on your skin? Without moving, Can you feel the density and texture of whatever it is upon which you are resting? And maybe you have different textures, Different objects beneath you. Can you feel the difference? Can you feel the texture and weight of your clothes? And sense the difference between the different items of clothing you are wearing. Do you feel the coolness of any jewelry or any other accessories? And can you feel the air caressing exposed skin? Can you feel the temperature of that air and notice if it feels different at the tips of your fingers and your cheekbones. Just notice the internal quiet you have created. See if you can just let yourself marinate in this feeling of peace and calm. Diving into the deep reservoir of serenity and stillness that resides within. Dive into it. Give into it. Let yourself relax completely. And then begin to deepen your breath, Taking conscious control of the breath and making it fuller and deeper. And as you breathe more deeply, Perhaps invite some movement into the body. Anything that would feel good at this time, Try not to overthink it. Just follow the energy. Move organically, Authentically. If you are laying down, Be sure to take a moment to pull knees to chest and spill to one side. If you are seated, Take a moment to just feel the weight of your hands on your body and the weight of the body on the floor. Gradually coming up to a seated position if you are not there already. Once again observing how do you feel as a result of your practice. There is no wrong or right. Whatever you are experiencing is exactly that which you should. Take a big breath in through the nostrils, Open the mouth, Sigh the air out, Releasing your practice in gratitude.