Introduction to Meditation,
Relaxation Find yourself a quiet place to sit.
Turn off your phone and dim the lights.
This is your time.
A time for total relaxation and inner stillness.
Take a moment to make sure that you are warm enough and that you are seated comfortably.
Rest your hands loosely in your lap.
Now close your eyes.
Take a long,
Slow,
Deep breath in.
Hold it for a moment.
And then slowly exhale.
Just allow any tension to melt away as you gradually relax more and more deeply with each breath.
Take another long,
Slow,
Deep breath in.
Hold it.
And then exhale.
Empty your lungs completely.
Now take a third deep breath in.
Take your time.
Hold it for a moment.
And then let it go.
Already,
You are beginning to drift into a state of deep relaxation.
Continue to breathe slowly and gently.
Relax.
Now bring your awareness to the top of your head.
Since we're imagining a feeling of relaxation beginning to spread down from the top of your scalp.
Letting the muscles in your forehead and temples relax.
Allow your eyes to relax.
Let your cheeks and jaw soften and let go all tension.
Now this peaceful feeling flows down your neck and deep into the muscles in your shoulders.
Soothing them,
Releasing them,
And breathing.
Allow this peaceful feeling to flow through your arms.
Relaxing and soothing.
All the way to the tips of your fingers.
As your body relaxes,
Your mind relaxes.
Your thoughts become weightless like wisps of clouds on the breeze.
How the peaceful sensation flows through your chest and your stomach.
Feel how this area gently rises and falls as you breathe.
Slowly and deeply soothing and relaxing.
Turn your attention to your back and feel this relaxing sensation flow all the way down your spine.
Now the peaceful feeling flows through your lower body.
Relax your buttocks,
The back of your thighs,
The front of your thighs.
Feel all these large strong muscles become loose and relaxed.
All the soothing feelings flow down through your knees and into your calves.
Your ankles relax.
Now your feet relax.
Your entire body is soft,
Calm,
And relaxed.
Focus on your breath.
Deep inhale.
Long exhale.
If you find your mind wandering,
Just bring your attention back to your breath.
Inhale.
Exhale.
Bring the awareness back into your body.
Become aware of your toes,
Your legs,
The sensation in your thighs,
Your hips,
The expansion of your belly,
Your chest,
Your shoulders and neck.
Feel the warmth of your arms,
Hands and fingers.
Take a deep inhale with me.
Deep exhale.
Blink your eyes open.
You can sit or lie down for a while.
Just honor yourself by remaining quiet.
And when you're ready to return to your day,
Notice how you feel.
Fresh perspective and awareness.
And I would love to hear from you about your experience,
What you notice.
Just connect with me at Samora Life.
If this was a blessing to you,
Share it and bless a friend.
Many thanks.
