Thank you for being here now,
In this present moment.
This meditation is designed to guide you to a deep state of relaxation.
To begin,
Please feel free to sit or to lie down.
Take a moment to make yourself comfortable.
If seated,
Please sit long and tall with your back straight.
If you're lying down,
Feel free to lay your hands by your side in a comfortable position.
And when you're ready,
Close your eyes slowly,
Letting the room disappear and your inner world come to life.
As we start the relaxation process,
Please take a deep,
Full breath in through your nose,
Hold it at the top,
And with an audible sigh,
Release the air out of your mouth.
Let's do another breath in,
Hold it at the top,
Just a little longer,
And then release with another audible sigh through your mouth.
Let's do one more.
Breath in,
Hold at the top,
And this time,
Sigh out,
Relax your body,
And breathe out through your mouth.
As you relax,
Feel free to maintain a consistent breath,
In and out,
In a natural,
Periodically I ask you to send this wonderful breath,
An elixir of life,
To parts of your body.
But for now,
Just keep falling into deep relaxation.
Find the tension in your neck,
In your shoulders.
Feel your heavy shoulders move towards the ground,
And your neck muscles be free of all tension.
Feel your upper body move into deep,
Deep relaxation.
Find each and every muscle,
And let it release,
And fall heavy to the ground.
Move your awareness now to your eyes.
Let's do a slow roll in a circle a few times,
And when you're ready,
Relax them.
Now relax all the muscles around your eyes,
Then your nose.
Let's relax your tongue,
Your jaw.
Let your jaw fall heavily to the ground,
While keeping your lips together,
And your breath consistent and natural through your nose.
I'd like you to imagine your breath moving down your arms,
To your wrists,
And to your hands.
Send that breath to your thumbs.
Feel them buzz with energy.
Move your awareness to your index finger.
Feel it pulsate with wonderful energy.
Take your thumb now,
And touch your index finger,
Creating a beautiful circle.
Feel the energy of your breath spinning and lighting up your fingers.
If you need to feel that mind-body connection now or later,
Know that these two fingers combined will buzz life and connect your body with your mind as one.
Feel free now to release this connection,
And let your hand and fingers rest.
Relaxation.
Deep,
Deep relaxation.
As you start to feel this deep relaxation,
Know that your mind may wander.
That's okay.
Know that I will be with you,
My voice will be with you,
And wherever you go,
You were meant to be.
No judgment,
And no perfection.
It's where you're supposed to be in this present moment.
This journey together.
As you relax even deeper now,
Take a moment to feel a wave of gratitude in this moment.
This is all that you need to do.
We are here together,
And we are deepening the gift of the present moment.
The joy of connecting the body to.
Going to count down from five.
With each number,
I want you to relax deeper.
Find the tension in just one more muscle,
In one more part of your body,
And relax.
Take a deep breath in,
And as you breathe out,
Relax.
Sit a little deeper.
Four.
Feel the tension as it lets go.
As it falls to the ground.
Deeper now,
Into a state of complete relaxation.
Relaxation.
Two.
Deeper now.
And,
Moving now into deep relaxation,
I want you to imagine walking through a forest.
The forest has tall,
Tall trees,
With large trunks all around you.
It's almost dusk,
And it feels peaceful as the birds start quieting down,
And the crickets and frogs of the nearby pond start singing their songs.
As you move through the forest,
You can smell the sweet smell of a campfire.
Light of the fire just off the horizon,
Lighting up the nearby trees with an orange and yellow glow.
Slowly head towards the fire,
Knowing something wonderful is there.
Something great and beautiful that you've been longing for.
The excitement is palpable.
As you come around one of the largest tree trunks you've ever seen,
You see a tall campfire,
More beautiful than any fire you've ever seen.
Logs red with warmth,
And the flames high and bright.
Around the fire,
There are three empty seats.
Simple logs that look inviting and welcome.
Move towards one of the three seats that looks enticing.
As you sit,
Stare at this beautiful fire.
Get lost in its tribal nature to bring reflection,
Contemplation,
And peace.
As you feel the warmth of the flames,
I want you to imagine,
In this moment,
Who do you want with you in this very moment?
Who do you want to share this moment with?
A friend?
A lover?
A family member?
Who is it that you love so deeply,
Their presence would make this moment even more special.
Imagine now you look into the forest,
And that person comes out of the fading light and into the warmth of the glow of the fire.
They smile at you,
You stand up and embrace them.
As you're holding them,
Say aloud,
I love you and I am grateful for you.
Just when things feel as joyful as you could imagine,
Who else do you want by this shimmering fire?
Imagine that person coming into the circle,
Giving you a hug,
And you say to them,
I'm so grateful you're here and I love you.
As you sit there projecting your love and gratitude,
I want you to pause.
I want you to take a moment and feel that love and gratitude in return.
It can be so easy to give others this love and gratitude,
But truly feel it in return.
I want you to let them speak.
I want you to hear them when they say,
We love you,
We are always here for you,
And we are so deeply grateful.
Really open your heart now and hear them again as they say it.
We love you,
We are always here for you,
And we are so deeply grateful to know you.
Read in this love for a moment,
Both projected and receiving,
Accepting and giving.
The circle is spinning with the warmth of the fire and igniting this love and kindness that's pure and free of judgment or questions.
Receive this in your heart.
Receive this in your being.
Place your left hand on your heart and say aloud,
Thank you.
Receive your love,
And in return,
I give it to you.
Thank you.
Receive your love,
And in return,
I give it to you.
For as long as you need,
Sit with these important and beautiful people.
Enjoy their presence with words or with silence.
Take your time.
This space is yours whenever you want to visit.
When you're ready,
Stand and let them know you'll be back again.
Let them know how much joy they bring to you.
Thank them for being with you.
Slowly bring your awareness now to the room and to the ground under your body and feet.
Feel the connection to this deep,
Meaningful time you spent and the love that was given and received.
When you are ready,
Peace.
