Releasing Tension from the Body and Mind Welcome.
This meditation will help you loosen tension in the body and mind so you can return to yourself feeling more calm,
Centered,
And relaxed.
Find a comfortable seat.
Preferably seated,
But if you need to lay down,
That will work too.
Begin by closing your eyes and observe your breath.
Where does it begin?
Where does it end?
Simply feel the breath moving in and out,
Without trying to change it.
Just notice.
Relax the muscles around the eyes and feel the relaxed space between the eyebrows.
Keep your focus here as you let go of tension in the jaw.
Feel the space between the upper and lower teeth.
Allow the tongue to rest on the upper or lower palate of the mouth.
Relax the lips.
Feel the small space between the upper and lower lip.
Notice how this feels.
Bring awareness to the air moving smoothly into the nose,
Allowing the breath to lift the abdomen,
Feeling your lungs expand.
Now slowly relax the abdomen,
Feeling the breath move gently out of the nose.
Repeat this.
Inhaling into the nose,
Allowing the breath to lift the abdomen,
Let go of the breath,
Allowing it to move gently out of the nose as the abdomen releases.
Let's take that a little slower.
Inhale into the nose,
Allowing the breath to lift the abdomen,
Filling up and gently letting go of the breath,
Feeling it move gently out of the nose as the abdomen falls.
Inhale into the nose,
Feeling that abdomen lift.
Now fill the lungs in all four directions,
So feel them lift in the front and the sides,
And fill the back ribs all the way up,
And then gently let go of the breath,
Feeling the lungs deflate as the abdomen falls.
Keep going.
Inhaling into the nose,
Feeling the abdomen lift and the lungs gently expanding.
See if you can stay there and wait for the exhale to come.
And when it does,
Release that breath,
Exhaling out of the nose,
Allowing the abdomen to deflate.
Inhale into the nose,
Abdomen lifts,
Lungs gently expanding.
Don't rush the exhale,
Just wait.
Releasing when you need to,
Allowing the breath to slowly release as the abdomen falls.
Keep going.
Inhale and exhale.
Inhale and exhale.
As you continue,
Allow your brow and jaw to remain relaxed.
Feel your eyes floating gently in the sockets.
Continue effortlessly.
Just noticing the rise and fall of the abdomen,
Feeling the lungs.
Taking up space,
Let the lungs fill.
Feel the tension melt as you exhale,
Letting go of any remaining tension.
Notice how the tongue is relaxed in the mouth.
Let go of your shoulders.
Fill the lungs.
Keep that going,
Nice and easy,
Without force,
Allowing the exhale to melt and dissolve tension.
Where are your arms?
Relax any tension through the arms and the hands.
Notice where your hands are resting.
Continue to allow the lower body to soften.
Notice where your feet are touching,
Allowing your entire body to surrender to this gentle and easy breath.
Allow each breath to reach the entire body and each exhale to soften,
Any tightness,
Gripping or tension.
Inhale and lift,
And abdomen falling.
Let go.
Let go.
Let go.
Feel the freedom within the body,
Nothing blocking the natural flow of energy and thought.
Enjoy this sensation.
Allow that breath to move freely.
Exhale any remaining tension.
See if you can memorize this feeling.
Remember how these breaths can bring you back into the natural flow of your body,
The natural ease.
This place of peace is always available to you.
Allow your breath to take you there.
Feel free to remain here as long as you'd like,
Watching that abdomen rise and fall gently and easily.
Thank you for your practice.
Until next time,
Peace.
