Relaxation Meditation - Namit Kathoria

Namit leads you on a journey through your body, helping you to relax, focus and observe your physical body in order to bring your awareness to what you really are - pure consciousness. Use this meditation to quieten your mind and connect to your inner peace.

Transcript

This meditation is to guide you into relaxation.

Relaxation in the body and relaxation in the mind.

So start by finding yourself in a quiet room,

Away from any distractions,

Away from any noise.

Somewhere where you won't be disturbed for the next few minutes.

Close the door behind you.

And come either to a seated position,

With your legs crossed,

In Padmasana,

Sarkasana or any cross legged position that feels comfortable.

Make sure your back is straight.

Or,

If it feels more comfortable,

Lie on your back,

On the floor,

In Shavasana,

With your feet at hip width apart.

Palms facing upwards,

Hands 30 degrees outside the body.

Shoulders relaxed.

Gently take your head upwards,

Look down at the body.

Make sure the body is symmetrical.

Lay your head back down,

In a position that's comfortable,

On your neck.

And start to take your awareness to the breath.

Focusing your attention on your in-breath.

Focusing your attention on your out-breath.

Feel yourself becoming relaxed,

As you focus on the breath.

And then start to take your awareness to the muscles,

The organs within your body.

And gradually,

One by one,

Start to see the muscles and the organs of the body,

Start to relax out.

We'll start the attention on the muscles at the bottom of the body.

And take the gaze upwards,

Towards the muscles at the top of the body.

So fix your gaze at your feet.

And just feel the muscles around the toes,

Muscles around the ankles,

Muscles around the heels,

Relax out.

Take your attention to your calf muscles.

And just feel the muscles at the backs of the legs,

Soften out.

Take your attention to your knees,

To the joints around the knees.

And just feel everything around both knees soften out.

Become aware of the quadricep muscles at the front of your legs,

The hamstrings at the back of your legs,

Softening out.

Feel all the muscles around the thighs becoming very soft.

Take your attention to your pelvis.

Feel the muscles here softening.

And take your attention to your abdomen.

Feel the muscles to the front and side of the abdominal wall soften out.

Feel the muscles to the insides of the abdominal wall softening.

Become aware of the organs inside,

The stomach,

The liver,

The kidneys,

The spleen.

One by one feel all of these organs softening.

Feel the muscle in the walls of the organs relaxing out.

Take your awareness to your chest area and to the thorax.

And feel the muscles here all soften out.

Feel the pectoral muscles at the front of the chest becoming soft.

And take your awareness to the organs inside.

Feel the muscles around the lung responsible for the contraction and expansion of the lungs becoming soft.

So that your breathing slows down,

Your breathing becomes soft.

Become aware of the heart.

Feel the muscles of all the four chambers of the heart soften out.

So that the beat of the heart becomes soft and slow and steady.

You now realize that you move deeper into relaxation.

You take your awareness to the muscles of your back.

And you feel the muscles of your back all start to soften out.

The muscles of the upper,

Middle and lower back all become very relaxed.

And then take your awareness to the tops of the shoulders,

The deltoid muscles.

Become aware of three small muscle groups here at the tops of your shoulders all softening out.

Become aware of the tops of the arms,

The biceps of the inner arm,

The triceps of the outer arm all softening out.

Become aware of the elbow,

The elbow joint.

Feel the muscles and ligaments here becoming soft,

Relaxing.

Become aware of the forearm and the wrist becoming soft.

Become aware of your palms,

Your fingers,

Your thumbs,

Your fingertips,

Tips of the thumbs all becoming soft.

So now both of the arms are soft.

The whole of the body is soft,

The legs are soft and you take your awareness to your throat.

Feel the muscles around the throat all softening out.

And you take your gaze towards your face.

Feel the muscles around the mouth,

Around the cheeks,

Around the nose,

Around the eyes,

Around the forehead,

The skin at the center of the forehead.

Feel all the muscles here softening.

And then take your gaze to the skin at the top of the head.

Feel the skin here becoming very soft.

Take your gaze to the skin at the back of the head.

Feel all the muscles here becoming very soft.

So that now your entire body has softened out.

Keep your awareness as it is in the region of the head,

At the top of the head and at the center of the forehead.

Start to become aware of your thoughts.

Don't try and control your thoughts in any way,

Just allow them to flow.

Observe any thoughts that pass in your mind,

See the thoughts come and go.

Slowly start to notice that you are not your thoughts.

You are an observer deep within your mind,

Observing the thoughts coming,

Observing the thoughts going.

But that you are an observer deep within your own mind.

As you move deeper within your mind,

Become aware of a point of stillness,

Deep within yourself.

And remind yourself that in meditation it's this point of stillness that you aim to achieve.

Patanjali,

The ancient sage,

In his text,

The Yoga Sutras,

Wrote Yoga Citta Vritti Nirodh,

Which means yoga is the cessation of the fluctuations of the mind.

When you are aware of this point of stillness within your own mind,

You become aware of the true meaning of yoga.

That yoga is your connection with the stillness within yourself,

With the stillness that connects you to everything around you,

To the universe.

And this stillness is your original state of being.

Focus here on this stillness and connect with yourself.

Every time you feel yourself peacelless,

Bring yourself back to this point of stillness,

Deep within your own being.

Remain with your awareness on this point of stillness.

And now,

Just start to observe any sounds around you.

Start with any sounds that appear close to you.

Move your awareness towards sounds more and more distant to you.

But become aware,

Again,

That you're just the observer listening to these sounds.

That your sense of hearing is not you.

And we move towards what's called in Sanskrit,

Pratyahara,

Sense withdrawal.

As you listen to the sounds around you,

You move deeper within your own being as you realize you're the observer,

Listening to sounds.

But not becoming part of what's around you.

Just move deep within your own being.

And again,

To the point of stillness that you experienced a minute ago.

Focus now on the breath,

On the in-breath,

On the out-breath.

And as you focus on the breath,

Become aware of how your mind stills.

Take yourself once more to the point of peace,

The point of stillness that lies beyond your thoughts,

Beyond sounds,

And beyond your breath.

Remind yourself you are this point of peace,

You are this point of stillness.

And as you practice your meditation every day,

Every week,

Every opportunity you get,

Bring yourself back to the point of stillness,

The point of peace that you are.

Keep yourself engaged in meditation.

And anytime you feel peace-less,

Come back to this point of stillness within your own mind.

And now,

As you've relaxed your body,

Relaxed your mind,

Engage,

Focus for the next minute or two on this point of stillness.

Become one with the point of stillness within yourself.

Become at peace with yourself.

Remind yourself that this point of stillness always exists within your own mind.

Slowly rub your palms together.

Feel warmth generating the palms.

Cup your palms,

Place them over the eyes,

And allow warmth to enter into the eyes.

Very slowly,

Very gently,

Start to open your eyes,

And as you do,

Move your hands away.

Allow your eyes to slowly acclimatize to the light.

Take your hands down,

And just acclimatize to the world around you once more.

But as you do,

Keep the awareness of this point of stillness,

This point of peace within yourself.

Reviews

Really enjoyed the relaxation of all the muscles and body parts. Beautiful meditation. Only thing was I didn’t realize when it had ended so I stayed for a couple more minutes which isn’t a bad thing lol.

This is wonderful, so easy yet so effective. Thank you Namit

Thank you very much for this beautiful and peaceful meditation. I was feeling agitated and quite angry and it really helped calm me down and find stillness within me 🙏🧡

I love the voice of Namit! And his gentle way of guiding me to stillness <3 Thank you!

His guided meditations are wonderfully paced. Thanks!

Wonderful, really helped my body to relax, facilitating the mind to relax to the point of total awareness- thank you for sharing 🙌

Just what I needed to slow everything down and find a sweet spot of stillness.

Thanks namit, that was lovely. Brings back beautiful memories and experiences at the Shala. 🙏💕