Finding happiness through full body relaxation,
A guided meditation.
Find a comfortable place to lay down where you will not be disturbed by anyone or anything.
Alliteration.
You want to be relaxed,
Happy,
And accepting of change in order to be able to break habits and learn new things.
To reach these goals,
We work on becoming relaxed,
On focusing on what it is that you really want and need.
It's okay to be as specific and detailed as you want.
It is up to you to dedicate the time and make the necessary efforts towards your goals.
Say this out loud.
I intend to relax.
Be accepting of life as it comes.
Break bad habits and create helpful new ones.
And be open to learning new things.
Striving to being genuinely happy.
Get into a very comfortable position and make sure you will not be disturbed.
Let's take five deep breaths together to oxygenate all of our body systems.
Inhale.
Exhale.
Inhale.
Exhale slowly.
Inhale.
Exhale slowly.
Inhale.
Exhale.
Fully breathe in.
And slowly exhale.
Good.
Begin to slowly blink your eyes.
And with each number I say,
Blink once.
10.
9.
8.
7.
6.
5.
4.
3.
2.
1.
0.
Allow your eyes to gently close.
As you feel a wave of relaxation sweep over you.
Let your focus move down to your eyes.
Notice how they feel and relax them even more.
How heavy does your head feel right now?
Focus on your nose and feel the slight sensations of air moving in and out with each breath.
When you breathe in,
Imagine you are being filled with calmness.
And when you breathe out,
Imagine your body feels heavy and deeply relaxed.
Very good.
Now focus on your ears.
Notice how they feel and what they hear around you.
Try to hear every single noise.
And when sounds come into your ears,
They act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing it is.
From here forward,
You can only hear my voice guiding you.
All other sounds passing by as you go deeper into a state of calm.
Now focus on your mouth.
How does it feel?
And what do you notice?
Can you sense the flavor of something you recently tasted?
Perhaps you can imagine biting into a fresh slice of an apple.
And you notice how your mouth waters.
Move your focus down to your neck.
And if there is any tension there,
Ask it to release.
Move to your shoulders.
Relax down each arm all the way to each fingertip.
Move your relaxation focus to your chest.
Relaxing as well as your upper back.
Let it release.
You can feel your heart beating strongly and supporting you.
A gentle,
Calm rhythm.
Focus on your lungs.
Feel them gently expanding and contracting with each breath.
Delivering oxygen to your body.
The relaxation moves down your vital organs to your digestive system.
Calm your belly.
Your lower back.
Your hips.
Each step takes you deeper into a state of relaxation.
Relax down each leg now.
Feel the wave of relaxation moving down over your knee.
Over your calves.
To your feet.
And the tip of each toe.
Good.
You're doing very well.
Now we're going to take our focus back up the body the same way.
But this time,
Imagine you're pulling in your favorite color through your toes.
Imagine your favorite color is coming into your toes and feet.
It goes up your legs.
Through your knees.
Into your pelvis and hips.
The beautiful color fills up your digestive system and belly.
It fills your vital organs and continues into your lungs.
This color is healing you as it fills you.
It fills your heart.
And you notice how happy you are becoming by doing this.
The color spreads across your shoulders and down each arm.
All the way to your fingertips.
Your favorite color is moving up your neck now.
Maintaining the relaxation as it goes.
Spreading through your head.
Up over your face.
Filling all the areas of your brain.
Relaxing it as well.
Your favorite color has now reached the very top of your head where we began.
Notice how completely relaxed your entire body feels right now.
You want a life that is passionate and fulfilling.
You are fully capable of relaxing to this degree anytime you need to.
It allows for life to come as it does.
It allows for you to sit quietly while things go on you don't like.
And to do so in a relaxed space.
So you're aware that those things are going on,
But they don't exhaust you or keep you from reaching your goals.
When you feel moments of tension show up,
You take a slow,
Deep breath and let everything else drop away.
Remembering the feeling you have right now,
And you will instantly feel more relaxed.
Now say to yourself with certainty,
I can relax whenever I want by breathing deeply and filling myself with my favorite color.
And I fully accept others and situations as they come.
I notice when bad habits arise and will easily change them in order to learn new things and improve my life.
Good.
You did a wonderful job today.
So let's come back to wakeful awareness and bring all of this back with you.
Thank you for listening.
