In today's practice we will focus on deep relaxation using ASMR to enhance your meditative state.
Start by finding a comfortable seated position.
Close your eyes and take a deep breath in through your nose,
Hold it for a few seconds and then slowly exhale through your mouth.
Take another deep breath in through your nose and as you exhale through your mouth,
Release any tension or stress you may be carrying.
As you continue to breathe deeply,
Begin to notice the sounds around you.
Allow yourself to become aware of the gentle whispers in the background,
The soft patter of rainfall or the serene rustling of leaves in a gentle breeze.
Let these soothing sounds wash over you,
Creating a peaceful atmosphere that invites deep relaxation.
Now bring your attention to your body.
Scan from head to toe and with each breath imagine a wave of relaxation flowing through every muscle and fiber,
Gently releasing any tightness or discomfort.
Feel the weight of your body sinking into the support beneath you,
Grounding you in the present moment.
Next let's focus on your breath.
Tune in to the natural rhythm of your inhales and exhales and with each breath feel yourself becoming more and more relaxed.
Notice the sensation of the air entering your nostrils,
Filling your lungs and then effortlessly leaving your body.
Allow each breath to carry away any stress or tension,
Leaving you feeling lighter and more at ease.
As you relax deeper,
Imagine yourself in a serene and tranquil setting.
Picture yourself in a beautiful garden,
Surrounded by vibrant flowers,
Tall trees and a gentle stream nearby.
Feel the warmth of the sun on your skin and the softness of the grass beneath you.
Take a moment to absorb the peace and tranquility of this place,
Allowing it to nourish your body,
Mind and spirit.
Now bring your attention to your senses.
Notice the subtle scents that fill the air,
The sweet fragrance of blooming flowers or the refreshing aroma of nature after rain.
Breathe in deeply and allow these delightful scents to further deepen your state of relaxation.
You are surrounded by healthy,
Natural things that protect you and bring wonderful scents and sights to your daily life.
Allow your mind to drift and wander,
Knowing that in this moment you are free to let go of any worries or concerns.
If any thoughts arise,
Gently acknowledge them without judgement and then release them,
Allowing them to dissolve into the calmness that surrounds you.
As you sink even deeper into relaxation,
Feel a gentle wave of warmth flowing through your body,
Spreading a sense of tranquility and peace to every cell.
Feel how it starts from the top of your head and slowly moves through your body,
Entering your cells and filling you with a deep sense of peace and belonging.
Allow this soothing energy to envelop you,
Nurturing your body and mind with deep relaxation.
Take this time to truly honour yourself and your well-being.
Feel a deep sense of gratitude for this moment of self-care,
For giving yourself the gift of inner peace and rejuvenation.
When you are ready,
Begin to slowly bring your awareness back to the room.
Wiggling your fingers and toes,
Gently stretching your body,
Take a final deep breath in,
Exhaling slowly and as you open your eyes,
Carry the calmness and tranquility you have cultivated with you into the rest of your day.
Remember you can return to this state of deep relaxation whenever you need,
Allowing the soothing sounds and the power of your breath to guide you into a place of inner peace and tranquility.
Thank you for sharing this meditation with me.
