Releasing tension downward meditation,
Releasing all tension and dis-ease,
I naturally abide in comfort and clarity.
Sit comfortably in cross-legged position or in a chair with your feet flat on the floor.
Make sure either your sitting bones or your feet are planted firmly and evenly into the earth.
Relax the shoulders back and down.
Keep your spine naturally aligned and gently close your eyes.
Take several natural breaths to come into a relaxed state.
As you breathe notice your inhalation gently rising up to your neck and head,
Allowing you to become aware of any stress or tension in these areas.
On your exhalation,
Lengthen your breath naturally,
Supporting the release of tension from your head and neck down into the earth beneath you.
As tension is released,
You also let go of obstacles to a life of greater comfort and ease.
And with each inhalation,
You open to receive positive qualities that support your life journey.
On your next inhalation,
Upward into your neck and head,
Open to receive the quality of fluidity,
That ability to work with obstacles that arise without identifying with them or taking them more seriously than they require.
As you exhale,
Release the stress and tension that comes with challenges that you meet down into the earth beneath you.
On your next inhalation,
Upward into your neck and head,
Open to receive the quality of lightness of being,
Which involves always seeing the bigger picture in all of your interactions and activities.
By recognizing that the personality is not an end in itself,
But only a vehicle for learning and awakening.
As you exhale,
Release all heaviness and density that arise from identifying with your surroundings into the earth beneath you.
On your next inhalation,
Upward into your neck and head,
Open to receive the quality of clarity,
The ability to see beyond momentary challenges and to embrace your own limitless possibilities.
As you exhale,
Release all cloudiness,
All the obstacles that keep you from seeing clearly down into the earth beneath you.
On your next inhalation,
Upward into your neck and head,
Open to receive the quality of wholeness of being,
The knowing that you are inherently whole and complete.
As you exhale,
Release all fragmentation and low self-esteem down and out into the earth beneath you.
On your next inhalation,
Upward into your neck and head,
Open to receive the quality of joy,
Knowing that happiness and peace are the very nature of your being.
As you exhale,
Release all sorrow and suffering down and out into the earth beneath you.
Now,
With each inhaling breath,
Open to greater lightness,
Comfort,
And ease.
And with each exhalation,
Release any remaining tension from your forehead,
Eyes,
Jaw,
And face.
As tension from your head is released,
Sense your forehead,
Temples,
And eyes relax completely,
Allowing a serene smile to spread across your face and permeate your entire being.
Affirm your complete release of tension downward as you repeat the following three times aloud or silently.
As tension is released into the earth beneath me,
I rest in absolute comfort and ease.
As tension is released into the earth beneath me,
I rest in absolute comfort and ease.
As tension is released into the earth beneath me,
I rest in absolute comfort and ease.
When you are ready,
Open your eyes returning slowly and gently with a greater sense of comfort and ease through your entire being.
