We'll start with a body scan and connect to our breath,
And then we'll relax,
And I'll lead you through a visualization.
So bringing awareness to your toes,
And the feet,
And the ankles.
Perhaps even roll through the ankles and extend through the toes and then bring them into a relaxed position.
Bringing the awareness up the back of the legs and behind the knees,
And perhaps you could flex the calves and then bring them into a more relaxed position.
Same thing with the thighs and the glutes,
Perhaps contracting the muscle and then softening,
Just bringing attention to that area.
Working our way up toward the stomach and the low back,
Just bringing a sense of contraction and then relaxation.
Bring the attention up near the shoulders,
Even shrug the shoulders up near the ears,
And drop them down and back.
Bringing the awareness to the hands,
Perhaps rolling through the wrist,
Moving through your fingers,
And then relaxing.
Up through the face,
Perhaps squeeze all the muscles in your face and shrug the shoulders,
And then relax all the muscles in the face.
Allow the whole body to relax.
Allow the full body to relax as you bring the attention to the breath in and out of the nose.
Start to slow down the breath in,
And slow down the breath all the way out.
Take a deeper breath in,
And a fuller breath out.
And then slowly,
Breathe in and let go.
See if you can match the length of your inhale with the length of your exhale.
Breathing in,
And breathing out.
As you breathe in,
Maybe sit up a little taller.
And as you breathe out,
Just soften in around all the joints of the body.
Take two more breaths like that.
And one more deep breath in,
Matching the length of the inhale to your exhale.
And then slowly,
Return to a normal breath,
Whatever normal cadence you have in and out through the nose.
And now I'll list a series of relaxation scenes for you to visualize.
So you can just relax here and breathe naturally with your eyes closed.
And with each breath,
Imagine a swan on a lake on a clear day.
And with each scene,
You're just picturing whatever comes to mind.
A swan on a lake on a clear day.
The sound of children laughing and playing.
A warm blanket.
The sound of footprints in fresh snow.
The feel of a long hug from someone you love.
Watching the sunset.
The warmth of a fire.
Snuggling in a fluffy blanket.
The smell of your favorite cooked meal.
A slow walk in nature.
Listening to soft music.
The sound of a breeze.
The sound of a soft blanket.
Listening to soft piano music.
Catching someone else smiling at you.
Watching clouds passing in the sky.
Walking through a forest of trees.
The feel of ocean air.
Looking up at a giant tree.
Tasting something savory and warm.
Seeing a lush waterfall.
Taking a warm candlelit bath.
Petting an animal that you love.
Stargazing on a very starry night.
Seeing sea foam on the sand at the beach.
Having a whole day where you do nothing at all.
Luxuriating in the ambiance of a spa.
Experiencing loving kindness.
Just allowing the images that you created through your visualization,
All of the scenes that you thought of to just wash over you.
And you can come back to the visualization any time you need.
Hope you can enjoy a few more moments or minutes of relaxation on your own.
When we come out of this meditation and let your mind drift non-stop along with your body with all of these industrial texts or symbols concerning the physical world,
Whatever will take you to that place with all of the mechanisms of life that relates to these teaching classes
