Welcome to the Mind Carousel Meditation.
My name is Heidi and I'm going to gently guide you through this little journey where you can relax both body and mind.
In the beginning close the door,
Set yourself up so you won't be disturbed.
Make yourself comfortable,
Sitting or lying down,
However you like and however you feel is the best way to relax now.
If sitting assume a comfortable position,
Feel free to lean but make sure your back is straight.
If you're lying down find a support for your head for feeling comfortable.
When you've reached your position and still not have done so close your eyes.
Breathe deeply in and out through your nose.
Deep in and out.
In and out.
Let go of everything.
Scan your body from the top of your feet to the top of your head and figure where any tension is.
First your feet,
Your legs,
Lower legs,
Thighs and hips.
See if there's any tension and release if any.
Then feel your belly and your lower back.
Then continue upward to your chest and upper back.
Breathe in deeply through your nose and feel how your deep breathing releases tension throughout your body.
Give your lungs the permission and space to expand.
See if there's any tension and in case consciously release it.
Then move on to your shoulders,
Neck and the connection from your neck to the back of your head.
If you feel tension here,
Then consciously let it go.
Then gently move to your head and face.
See if your tensed here and consciously let go.
Your jaw and cheeks,
The corners of your mouth.
Also eye area and also your eyes.
Consciously let them sink down heavily.
Also let go of tension in your temples and on the side of your head by your ears.
And finally in the whole back of your head.
Your whole body is now relaxed.
Breathe in this feeling,
This feeling of relaxation and breathe out any tension that might want to form again.
Breathe in deeply and out.
Now imagine that you are in a green meadow.
You're sitting or lying in the grass,
The sun's shining.
You feel the warming rays on your face,
Arms and legs.
It feels comfortable and pleasant.
A light warm breeze is blowing.
You feel the soft grass under you.
You look at the blue sky.
And now see what thoughts are going through your mind.
Maybe they are thoughts about things that happened to you today.
Thoughts about things you still have to do.
Things that keep you busy at work,
With your family,
Your partnership.
Maybe it's worries you're having or fears you're having.
Just be aware what you feel and see.
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You are still on the meadow.
And on this meadow there is now a carousel.
Imagine what it looks like.
Is it a chain carousel or one with animals that you can sit on?
Imagine how big it is and what colors it has.
Maybe it lights up and you can hear soft music and a hissing sound as it whizzes through the air.
Imagine that your thoughts can now ride on this carousel.
Each thought has its own place in a seat on an animal or in a vehicle.
Whenever a new thought comes to you,
Invite it to take a seat on the carousel.
You continue to sit or lie on the meadow and only observe.
For you may make the decision not to ride along.
Let your thoughts ride.
Let go of your fears,
Your worries,
Your thoughts of I still have to do this and that.
And let them have their fun in this carousel.
Let them fly through the air,
Make circles over and over again.
And you watch from the outside and you are in perfect peace.
The thoughts are not a part of you.
For you are in the meadow relaxing.
You feel how light and loose your body feels,
How your breath flows and you feel complete peace.
Your thoughts are well taken care of and are allowed to continue their circles.
Let them have their fun in this carousel.
Let them have their fun in this carousel.
And you relax more and more and enjoy the peace in your mind.
You feel your breath flowing and your body is totally relaxed.
You feel the warmth of the sun.
You feel comfortable and relaxed.
You feel the warmth of the sun.
You feel the warmth of the sun.
And then you feel the sun rays gently tickling your nose.
And you slowly come back to the here and now.
Feel again the surface on which you are sitting or lying down.
Gently move your toes,
Maybe your fingers,
Your head.
And you may leave your thoughts in the carousel,
In the green meadow,
In the sunshine.
You may consciously decide at any time the importance you give to these thoughts in which you want to let off.
Notice how your body feels.
Maybe it tingles.
Maybe it feels sleepy.
Maybe you're full of energy again.
Just notice what is right now.
And once you feel for it,
Gently open your eyes again.
It may feel awesome,
Third of your body hasn't been storiesimble.
