Relaxation,
Meditation.
Finding a comfortable spot.
This may be lying down on your bed or on the floor.
Maybe sitting up in a comfortable position or on a chair.
Whatever position you choose,
Just make sure the spine is long and lengthened.
The legs are heavy and sturdy.
Any last shuffles or movements to get into your position of choice for today's relaxation,
Meditation.
Begin by drawing in a deep breath in through the nose,
Allowing it to fill up the lungs and then letting it out the mouth in one big sigh.
Taking a few more breaths just like this.
Filling your lungs up with air on the in breath.
Feeling the expansion of the lungs and then letting it all out with a big sigh.
That's right.
One last time,
Enjoying your breath here.
And then just letting it out with a big sigh.
One last time,
Enjoying your breath here.
Feel it go in your nose,
Into your lungs,
Into your chest.
Feel up your whole body with this fresh air.
And then simply just let it out the mouth or blow it out the nose.
This is your time now.
And just letting the breath return to natural.
It's natural flow in and out of the body.
If you notice your mind is thinking about other things,
That's okay.
Just draw its attention back to those big delicious breaths coming in the body and out the body.
Just knowing that your mind will be thinking and taking you places.
And that you'll just keep returning it back to the breath each and every time.
Knowing that it doesn't matter what these thoughts are.
Just letting them drift like clouds in the sky.
Imagine them big fluffy clouds passing by a blue sky.
It's coming and going across your mind's eye.
And that you are that big blue sky.
Any thoughts or troubles or worries,
Anything about the future,
Anything about the past are just clouds.
Passing over your blue sky,
Passing over your blue sky,
Drifting across your blue sky.
Drawing your attention to the top of your head now,
To right at the top of the head.
And just beginning to use the breath to relax right at the top of your head.
There's no need to hold tension here.
There's no need to tighten,
Squeeze.
All the top of your head has to do is soften.
Can you soften by 1% right at the top of your head?
And now that the top of your head is softer and more relaxed than it was before,
Let's take that feeling,
That softening,
That relaxing,
Down a little bit further so it goes down the front,
Drips down the back,
Expands over either sides of your head now.
The sides of your head,
Especially your temples,
Especially behind the ears,
Start to soften.
They even start to melt a little as this relaxation feeling moves down the front,
The back,
The sides,
Covering your whole head with this feeling of softening.
And relaxing.
Now this feeling,
Softening,
Glides down into the front,
Down into your forehead,
Right across your brows.
Notice how it gets in every little bit,
Spreads across every little part of your forehead now.
Even the bits,
Even the spaces that are holding the tiniest bit of tension are soothed and smoothed and softened by this feeling.
Maybe it is expanding even more now as it's traveling across your eyebrows,
Down the center of your eyebrows,
Down into your nose,
Down into your eyes,
As it melts down to the sides of your eyes,
Then the backs of your eyes,
As they rest,
As they truly rest,
As this feeling encompasses them completely and wholly.
This feeling of relaxation is getting stronger,
Starting to drift and melt and flow and cascade all down your face and your ears and down the back of your neck now,
Smoothing and softening any knots in the muscles,
Any tightness in the jaw,
It just flows down,
All down your neck,
The front,
The sides,
The back,
The sides,
The back that spreads now down into your shoulders.
This relaxation feeling is just spreading out all through your shoulders and upper back,
Unwinding,
Unwinding any knots,
Even ones that have been there for years,
Built up over time,
This feeling so easily,
So simply unwinds this tension.
It still continues to feel this relaxation down the arms,
Cascading over the muscles and elbows,
Down into the lower arms and all throughout the wrists and the bones and the hands,
Even the spaces between the fingers,
Spaces being filled with this relaxation,
Softening,
Opening,
Continues down the front of the chest,
All through the chest and into the heart,
Down the back,
Along the length of the back,
Into the belly,
Swells around the belly and just lets go.
Let's go and into the hips,
To places where there's always tightness and tension,
It just melts away,
It melts away with this relaxation,
This feeling you've created,
It's going from strength to strength and it builds and flows easily,
So easily down your legs into those big muscles,
Just unwinds,
The knees soften,
The most relaxed I've ever been,
Melting into the calves,
Loosening any areas of tightness,
The shins soften,
And this feeling just flows into the ankles,
To all the bones of the feet,
All the tiny muscles in your feet,
Just relax and let go,
This feeling is just flowing through your body now,
Flowing into each and every toe,
Into the spaces between your toes,
And just let go,
This feeling you know has taken over your whole body,
With its softness and soothing,
This relaxation encompasses and holds,
Spreads throughout your entire being,
Even expanding out your skin,
Surrounding you,
The spaces all around you,
With relaxation,
And just pause for a moment here,
In this feeling that you've created,
It started right at the top of your head,
And is now flowing,
Cascading,
Holding your entire being,
In the space that you're in,
And just let go,
This feeling you've created,
This feeling you've created,
This feeling you've created,
Noticing this feeling,
All around your body,
And inside your body,
It starts to draw in,
In towards and settles deep in the muscles and the bones,
Deep into the organs and your heart and your mind,
This relaxation that you created,
It's on the top of your head,
It's always available,
It is inside your muscles and bones,
And is there ready to expand,
To expand and relax your whole body,
Whenever you need,
And begin to notice the earth beneath you,
Whether you're sitting or lying,
Begin to take a few deep breaths,
These big breaths,
These delicious breaths that fill up the lungs,
And come out the mouth or the nose,
Just take a few moments,
Take your time,
Take your time,
Begin to move the shoulders and the arms,
Whatever soft movements that feel right to you,
This has been a relaxation meditation.
