Hello unique learner,
Great you are here and that you are taking this time for yourself.
Remember,
The only way to do meditation wrong is to not do it.
However,
As Itay Itvan wrote in Psychology Today,
We need to be aware of other potential downfalls.
There is no perfect meditation.
But by taking this time for yourself,
You are already winning.
My name is Ivette Verify and I will guide you on this journey to learn something new today.
Now find yourself a quiet place to sit.
Turn your phone on the do not deserve sign and dim the lights.
This is your time.
Wiggle your fingers and toes.
If you need to,
Place your hands loosely in your lap.
Now close your eyes if you haven't done so already.
Take a long,
Slow,
Deep breath in.
Hold it for a couple of seconds and then slowly exhale making sure you empty your lungs completely.
Take another long,
Slow,
Deep breath in.
Hold it and then exhale.
Take a third deep breath in.
Take your time.
Hold it for a moment and then let go.
You can already feel yourself drifting into a state of deep relaxation.
Continue to breathe slowly and gently as you bring your awareness to the top of your head.
Just sense or imagine a feeling of relaxation beginning to spread down from the top of your scalp.
Let's focus on the muscles of your forehead and temples.
Are they tight because you were making angry faces all day?
Try to relax these muscles.
Allow your cheeks and jaw to soften and let go of all tension.
Now let this peaceful feeling flow down into your neck and shoulders.
Stress and tension just love to tighten these muscles,
So try to lose every muscle here by focusing on it and taking calm,
Deep breath.
This relaxing feeling becomes deeper,
Warmer and starts to spread to your arms.
First,
It loosens the muscles in your arms going lower to your hands,
Relaxing and soothing all the way to the tip of your fingers.
Now from your arms bring your awareness to your chest and your stomach.
When we are afraid,
We tend to tense our stomach.
No wonder we say things like I'm so stick to my stomach.
So be gentle and feel how this area of your body gently rises and falls as you breathe.
The peaceful sensations flow throughout this area of your body,
Soothing every muscle.
Turn your attention to your back and feel this relaxing sensation flow all the way down your spine.
As it gradually works its way down your body.
Feel every muscle in your back relax and unwind.
Now feel your hips relax as the peaceful feelings start to work its way through your lower body.
Relax your buttocks.
The back of your thighs,
The front of your thighs.
Feel all these muscles becoming looser and more relaxed each passing moment.
The soothing feelings of relaxation flow down through your knees and into your calves.
Your ankles relax.
Now you feel your feet relax and then your toes.
Allow your entire lower body to relax completely.
And if you feel any remaining tension,
Let it flow out through the tips of your toes.
Now it's time to leave the external world behind and go on an inner journey.
Become aware of your physical body and the room in which you sit.
Wriggle your toes and fingers when you are ready.
In your own time.
Thank yourself for taking this time for you and your body and mind.
And perhaps this will bring you a smile.
And now open your eyes.
