Hello and welcome to today's meditation.
Make sure you are as comfortable as possible,
Either sitting or lying down.
Take a long,
Slow,
Deep breath in.
Hold it for a moment,
And then slowly exhale.
Just allow any tension to melt away as you gradually relax more and more deeply with each breath.
Take another long,
Slow,
Deep breath in.
Hold it,
And then exhale.
Empty your lungs completely with your out breath.
Take a third deep breath in.
Take your time.
Hold it for a moment,
And then let it go.
Already you are beginning to drift into a state of deep relaxation.
Continue to breathe slowly and gently.
Feel how you relax.
Now bring your awareness to the top of your head.
Sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Let the muscles in your forehead and temples relax.
Allow your eyes to relax.
Let your cheeks and jaw soften and let go of all tension.
Now this peaceful feeling flows down your neck and deep into the muscles in your shoulders,
Soothing them,
Releasing them.
Breathe.
Allow this peaceful feeling to flow through your arms,
Relaxing and soothing,
All the way to the tips of your fingers.
As your body relaxes,
Your mind relaxes.
Your thoughts become weightless,
Like wisps of clouds on the breeze.
Now the peaceful sensation flows through your chest and your stomach.
Feel how this area gently rises and falls as you breathe,
Slowly and deeply,
Soothing and relaxing.
Turn your attention to your back and feel this relaxing sensation flow all the way down your spine.
Now the peaceful feeling flows through your lower body.
Relax your buttocks,
The back of your thighs,
The front of your thighs.
Feel all these large,
Strong muscles becoming loose and relaxed.
Soothing feelings flow down through your knees and into your calves.
Your ankles relax.
Now your feet relax.
Your entire body is soft,
Calm and relaxed.
Now it's time to leave the external world behind and go on an inner journey,
A journey to a place of deep inner stillness.
Now allow your inner resource to emerge,
A special place where you feel secure and at ease.
Perhaps a room,
Or a place in nature,
An image of a favorite symbol,
Or the feeling of deep peace.
Whatever your inner resource is,
Imagine it using all of your senses,
Noticing sounds,
Smells,
Tastes,
Colors,
Shapes that are present,
Sensing feelings of security,
Ease and well-being.
As you imagine your inner resource,
Experiencing feelings of security within you that are always available at a moment's notice.
As you do this,
Note in your body where you feel warm and relaxed.
Knowing that you can return to this secure place of well-being at any time during your practice or during your daily life.
Whenever you need to feel secure,
Calm and at ease.
Be attentive to sensations throughout your body of pleasure,
Happiness,
Joy or well-being.
Or perhaps recall a particular event from your life that invites feelings of pleasure,
Joy or well-being into your body right now.
Follow your inhale and your exhale,
Welcoming whatever that emerges just as it is.
Perhaps experiencing the sensation of joy as an inner smile that radiates from your heart.
The heart is smiling,
And this smile of sensation expanding throughout your entire body,
Flowing out into your torso,
Arms and hands,
Down into the pelvis,
Legs and feet,
Flowing up into the head and face,
Mouth,
Lips and eyes smiling,
The entire body smiling.
Radiant and alive with the feeling of joy or well-being,
Or a sense of being ok just as you are.
Enjoy this moment of stillness as you inhale and exhale.
Notice your back side of the body facing the earth.
Feel all the places where you touch the ground.
Notice the front part of the body facing skyward.
Notice all of the space surrounding you.
Let your body expand wider into the space that surrounds you.
Notice your breath.
Feel its rhythm and pace.
We are now completing our relaxation practice.
Before moving,
Sense your fingers and just imagine them moving.
Now begin to wiggle your fingers,
Feeling every sensation as you do.
Notice your toes.
Begin to wiggle your toes.
Suddenly rock your head side to side,
A slow awakening.
Draw a deeper breath into your belly,
Into your chest.
If you are lying down,
Slowly rock over to your right side.
Suddenly press your left palm into the floor and flow up into a seated position.
Lengthen your spine.
Take a full breath in and as you exhale,
Imagine filling with divine light.
Bring your hands onto your face.
Notice how you feel right now.
Notice the effects of your relaxation practice.
