Releasing Tension

A guided meditation which leads you to connect to stillness and peace, by observing the passage of the air and the movement of the body as you breathe. Then leading you to passively watch the thoughts and to see how they create emotions, which can then become trapped as tensions in the body.

Guiding you to release these imprints and to become relaxed. Runs for 20 minutes and 3 seconds, in a male English voice.

Transcript

Close your eyes.

Start to observe your breath.

Feel how the breath brings you closer towards stillness.

Watch each in-breath.

Watch each out-breath.

Feel stillness in the mind growing.

Feel the breath enter.

Leave.

Feel the ribcage expand.

Feel the ribcage contract.

Feel the breath entering.

Leaving.

Just continue to observe the breath.

Feel the ribcage expanding.

Contracting.

Just observing the movement of the breath.

The ribcage expands.

Contract.

Stillness enters the mind.

You focus on this stillness.

Observe this stillness.

And you continue to observe the breath.

The breath enters.

The breath leaves.

The stillness in the mind grows.

You continue to observe the breathing.

The ribcage expands.

Contract.

The mind focuses more and more on the breath.

The breath enters.

The breath leaves.

Thoughts disappear.

Fade away.

And the mind focuses on the breathing.

On the stillness that the breath brings.

The stillness takes your attention.

And you enjoy the movement of the in-breath.

The movement of the out-breath.

You continue to observe the breathing.

The breath enters.

The breath leaves.

Stillness.

Silence growing the mind.

And the stillness and silence grows stronger within the mind.

As you observe the movement of the in-breath.

The movement of the out-breath.

The mind just observes the breathing.

And enjoys the stillness that grows from within.

As you observe the breathing.

Thoughts lose their importance.

Simply flow away.

As the breath becomes a main focus of your mind.

You breathe in.

You breathe out.

And you enjoy the stillness within.

Continue observing the breathing.

As the page expands.

Contract.

Stillness grows within.

Silence grows within the mind.

And now as you observe the breath.

You take the awareness back to the mind.

You see that even though the thoughts are quietening.

Flowing away.

They still enter and leave.

Just as waves.

But they have no importance now.

You observe them without reacting to them.

You just spend a few moments watching.

Observing the thoughts.

Allowing them to come and go.

You just observe the thoughts.

You just continue to observe.

Watch the thoughts.

Watch them entering.

Watch them leaving.

See how they have no permanence.

See how sometimes they can express one thing.

The next moment another.

Just watch them.

Observe them.

Not reacting to them.

And then see how the thoughts can sometimes reach from the mind into the body.

And turn into emotions.

Feelings.

How these emotions too are impermanent.

How sometimes the thoughts can turn into fear.

And this fear enters into the body.

But again.

This fear leaves.

How the thoughts can sometimes turn into anger.

And anger will then manifest.

In another part of the body.

But again.

It will leave.

The same could happen with jealousy.

Or guilt.

Or sadness.

But you know from experience that all of these feelings.

These emotions.

They are temporary.

They come.

They go.

Deep within you a voice tells you.

With each of these feelings.

These two shall pass.

None of these feelings are permanent.

They're simply waves that come and go.

But as these waves come and go.

Some of these emotions.

That originate.

Initially from the mind.

It's thoughts.

When they enter the body.

Can turn into tensions.

Blockages.

That become trapped.

And you can see the patterns now.

Certain thoughts enter.

Even though they're impermanent.

They create tensions.

They turn into emotions.

Reach into the body.

And those tensions become trapped in the body.

You see.

By observing the body.

Where these tensions from past emotions have become trapped.

Some have become trapped.

Through anger.

Others through fear.

Others through guilt.

Others through sadness.

Others through jealousy.

And so on.

There are different tensions in the body.

That have become trapped through the emotions.

But as you see now.

As you observe.

That these emotions.

Are temporary.

These feelings are waves that come and go.

And the thoughts that create them too.

Are simply waves that come and go.

You start to release.

The tensions.

Seeing that they don't belong to anything permanent.

The feelings.

The emotions that created them.

Were just waves.

They came.

They went.

They left imprints.

Tensions in different parts of the body.

But you can release these now.

Because you know the thoughts.

The feelings that created them.

Were something external to you.

They never belong to you.

You're simply an observer.

That sees the waves coming and going.

The tensions.

That the thoughts and feelings have created.

Can be part of the waves.

That come and go.

You can release them.

You can see the different areas of tension in your body.

Observe them.

One by one ask them to release.

To relax.

You observe every tension in your body.

Continue to observe the breath.

And allow relaxation.

To come into every one of these tensions.

You see that they were created just by impermanent waves.

Of thoughts and feelings.

And you see that the tensions too are impermanent.

What created them is impermanent.

And the tensions too.

Are simply impermanent.

And can be released.

You allow them to release.

Allow them to relax.

Allow for the tension to dissolve.

You see each one of these tensions.

Within the body.

You see each one is a dark cloud.

Slowly,

Slowly dissolves.

You see the tension in the muscles being released.

The muscles relaxing.

And you realize that there was nothing there.

The tension was simply a fabrication.

Something that initiated in the mind.

It was only created by the imagination of the mind.

There's no real substance behind it.

In truth you are light.

You breathe slowly.

Observe the tensions.

Dissolving away.

And you feel yourself becoming lighter and lighter.

All the tensions created by the imagination in the mind.

Start to become released.

As you realize that the fears.

The tensions that created them.

They're not real,

They're just waves.

The waves have gone.

The tensions one by one can be released.

You realize the more you focus on your breath.

The more you focus on relaxation.

The more these tensions can disappear.

Can become liberated.

Can become free.

You continue to observe the breath.

To breathe into the areas of tension.

To release them.

To liberate them.

To allow them to become free.

You notice your breath becoming slower.

And calmer.

Take your awareness back to the breath.

The breath becomes slower.

Deeper.

The mind becomes stiller.

As more and more tensions become liberated.

Now you see a white light.

Emanating from deep within you.

From deep within your heart.

Shining throughout your whole body.

Looking for all of the areas of tension.

Sending light into all of the areas of tension.

Deliberating all of the areas of tension.

And you realize that in life.

As you learn to observe your breath.

To allow the breath to become stiller.

To become detached from your thoughts,

Your feelings.

To allow the inner light from your heart to shine through.

The less these tensions will be created.

The more they will become liberated.

And you make it a meaning of your life.

To observe your breathing.

To become detached from your thoughts,

Your feelings.

And to allow the light from your heart to always shine through.

To always soften any emerging areas of tension within.

So that you can remain light within.

So that the light of your true self can always shine through.

Shine forth from your heart.

So that your heart can always remain light and free.

You see your entire body is light now.

The tension's released.

Seeing the tensions too.

Just as the thoughts and feelings.

As impermanent waves that came and went.

And all that remains now is the light of your true self shining through.

Your entire body is light now.

You return your awareness back to the breath.

Observing the stillness in the body as the tensions have become released.

Your whole body is filled with light.

You breathe in.

You breathe out.

Just seeing your body is light now.

The tension's liberated.

Released.

You rub both palms together generating warmth in your palms.

You take the bottoms of your palms over your eyes.

Still seeing your body is light.

Keeping the hands cupped over the eyes.

You slowly move your hands away.

Feeling how the tensions have become released.

Seeing light within yourself.