Welcome to the InBody Meditation Series with me Jamie.
This episode is sinking deeper into relaxation through longer periods of silence unguided.
It's important to be able to stay present and testing yourself by sitting in silence for longer amounts of time and being able to observe and let thoughts pass.
So find a comfortable position.
Just bringing your attention to your physical body and how you're feeling today.
Noticing any tightness in the muscles,
In the joints,
In the skin.
Closing your eyes and just allowing yourself to move around slightly.
Just slowly circling and just releasing and relaxing the muscles by a very gentle movement.
Just really finding where you've got a nice centre of gravity where your body parts can fully relax and are stacked on top of each other.
And now just observing your breath.
Seeing how it's naturally moving today.
Not changing anything yet.
Just observing where you're breathing into as a light breath or are you breathing a bit deeper filling up your lungs.
Just observing the kind of thoughts going through your heads.
Just being able to detach and take objectively and not understandingly the thoughts that you're having.
But here and now really committing to the next 15 minutes to relax your mind.
Knowing that it's good for your health and your energy.
It's really relaxing.
The benefits of meditation will bring you more alertness and the better present throughout the day will mean your work will get done more efficiently.
So committing to the no-mind state in this moment.
Now just feeling your body as a whole,
Feeling all your skin.
If any.
Feelings,
Tingles,
Itchiness,
Numbness.
Just without reacting.
You've always got your breath there to come back to.
If you find yourself in your head,
Just take one more pronounced deep breath to release.
Just observing your body here on the whole.
Why?
And now just moving to areas which may be feeling tight.
Or that you can't feel.
And just giving it permission to relax.
Just moving around the body and finding these areas of tightness.
And just giving them permission.
One can always use the breath as well to release these muscles.
The muscles being massaged by the in and out breath,
Slowly releasing more and more.
And just giving them permission to relax.
Moving your attention now,
Up to your face.
Up to your eyes.
Just observe,
Are you squinting?
Or are your eyes fully relaxed?
Are you closing your eyes without any effort?
Almost envisioning that there's something on the tip of your nose to look at.
Your eyes close but your gaze out straight.
A good exercise to connect with your third eye.
Just sit here with your relaxed gaze.
Just feeling your pineal gland filling full of light with each breath you take.
Each breath will come up the nose.
And will help fill the pineal gland full of the prana,
The life energy that we all live on.
Just observing the breath coming in through the nose and feeling the energy rise.
Allowing the body to almost rise up a little bit stronger if it feels good to do that.
Just looking a little bit higher,
Raising the gaze of the closed eyes a little bit higher.
Just slightly stronger posture.
Just noticing how everything comes and goes.
Background noise coming and going along with the thoughts.
Just allowing all this to move without judgement.
It's all part of bringing meditation into daily practice.
Just coming back to what you were doing in the first place,
Concentrating on that energy.
And now just bring your attention a little bit lower,
Just to your mouth.
They say it takes more muscles to frown than to smile.
Is your face in a relaxed and slightly smiling position?
Or are you taking it very seriously?
Just allow lightness and relaxation and joy and happiness to come into your facial expressions.
Just staying with that nice steady deep breath.
Background noise coming and going.
Just smiling to oneself and thanking oneself for being here and now.
For everything that's happened in your past that has brought you here and made you who you are.
And thanking all the decisions that will happen in the future.
Background noise coming and going.
And to finish we'll do some quick grounding so you feel really connected and strong.
Just feeling all that energy in your head you've created with your Prana breathing,
The lightness.
Just using the breath,
Really move that down through the body,
Just allowing it to move wherever it wants to go.
Filling your full body with energy and any feeling of your body on the floor or the ground or the seat.
The feeling of Mother Earth's energy also entering the body like a big tumble dryer.
Allow this energy to fill the body.
Filling the body,
Every cell moving around and around.
Pushing it to all extremities throughout the center of the body and down to the feet.
Just taking some deeper breaths now.
Moving it all around.
Background noise coming and going.
Now like a drop of water on a still lake.
Allow that drip to come down,
The vibrations moving throughout the body.
And slowly and slowly.
Getting calmer and calmer.
More peaceful.
Allow everything just to slow down.
For one last very peaceful moment.
Just enjoy the nothingness.
Background noise coming and going.
Background noise coming and going.
Now just taking some deeper breaths and bringing a little bit of movement into your body.
Just giving yourself a gentle little stretch.
Moving your hands and feet.
Bring your attention back into the room.
The feeling you can open your eyes.
Just observe the light and energy around.
And just look around the room and pick three things which really call you.
Be grateful that you have them.
Three things which bring you happiness.
And just give them a little bit of appreciation.
Being grateful for the simple things will lead to a larger gratefulness in your life.
Thank you all for coming and I hope to see you at the next In-Body Meditation.
Have a great day.
