Breath & Body Relaxation For Stillness

Relaxation is the doorway to inner stillness.

Through the practice of this guided meditation,

You'll cultivate the ability to relax your breath and body.

Arrive in a comfortable seated position.

Sit firmly planted to the ground,

Spine straight,

Chin parallel to the floor.

Relax your shoulders,

Soften your gaze.

To relax is to experience the opposite of tension.

I will now lead you through a short breathing exercise to release tension.

Begin by expelling the breath from your mouth through a double exhalation.

Now inhale through your nose,

Tensing your whole body.

Hold briefly.

Then exhale,

Expelling the breath through the mouth in a double exhalation.

Relaxing all the body parts at once.

Let's repeat this three times.

Inhale and tense.

Hold.

Exhale and release.

Inhale and tense.

Hold.

Exhale and release.

Inhale and tense.

Hold.

Exhale and release.

Now one final time without tension.

Inhale.

Hold.

Exhale.

And completely relax.

Now forget the breath.

Let it flow in and out naturally.

Bringing your awareness of the sensations flowing through your body.

Left side,

Right side,

Front and behind as you drop in further into your body.

Noticing the quality of earth's energy under your feet.

Now notice that sensation of energy moving up your body to your ankles and legs.

Knees and upper legs.

Your hips.

Feel your entire lower body become heavy and relaxed.

Feel that energy moving from your pelvic to your lower abdomen.

Your lower back.

Your chest.

Mid-back and upper back.

Notice the sensation moving up your spine.

Relaxing the space between the shoulders.

Allowing all of your joints to open and release.

Using your hands,

Elbows,

Upper arms,

Your neck,

Skull,

Forehead and face.

Relax all of the inner organs.

Relax the heart and mind.

Pause to become aware of the deep stillness within.

Settle into that stillness and affirm to yourself,

I relax my whole body.

I am stillness.