Hello my dear.
This is an extended version of a meditation already available here on Insight Timer.
The intention is to help you stay longer in this idea of quietening your mind.
So just assume your comfortable position,
Your favourite meditation position.
Close your eyes as you start to relax.
And take in a nice deep breath.
And then breathe out.
Emptying your lungs completely.
And again.
Taking full deep breaths.
Never strained.
Never rushed.
Breathe in strength.
And breathe out tension.
And just continue breathing this way to relax even more.
Take full deep breaths.
And just allow your breathing to discover its own natural unhurried pace.
And as any ideas enter your mind,
Just allow them to float away without any attachment at all.
And now listen to the world that exists inside of you.
Hear the clattering of your mind.
The constant talking to ourselves.
See the patterns and the habits of the mind.
Planning.
Scheming.
Calculating.
Judging.
Labelling.
Comparing.
Worrying.
Just see these patterns and habits.
Note when your thoughts dwell on memories.
Reliving them over and over.
Like an addiction to thought.
Note when your thoughts chase after the future.
Attempting to control time by planning and hoping.
Now just let all that thinking go just for a moment.
And reassure yourself that even if you quit thinking just for a few moments,
It'll be okay.
Give yourself permission to love this moment without calculating what you could be doing instead.
Encourage yourself that you deserve this time out from the busy life you lead and the frantic thinking you're so accustomed to.
Your breathing is unstrained.
Relax your toes and your feet.
Relax your ankles and your knees.
Relax your leg muscles.
Your breathing is deep and relaxing.
Relax your fingers and your hands.
Loosen up your wrists and your elbows.
Relax your arms.
Your breathing is slow and peaceful.
Feel your feet and your legs get heavy and warm.
Feel your hands and your arms get warm and heavy.
Simply as your thoughts come and go.
Focus on your breathing.
Let go of any leftover tension as your body melts into a state of peaceful quiet.
Loosen your jaw.
Relax your face.
Release your tongue.
Your heartbeat and your breathing are serene and steady.
Your breathing is relaxed.
Clear your mind of all thoughts.
Your abdomen is soft and warm.
Your limbs are heavy and warm.
Watch your thoughts come and go like clouds in the sky.
Your hands are warm,
Your forehead is cool,
And your breathing is deep and relaxed.
Feel your breath sink lower and lower into your lungs.
As your shoulders soften,
Feel your breath fill the upper part of your chest.
You are so relaxed and peaceful.
Your breathing is deep and relaxed.
Warm hands,
Cool forehead.
Hear the silence grow as your mind hushes.
You are relaxed,
Calm,
And centered.
Your heart rate and breathing are calm and steady.
Warm hands,
Cool forehead.
Your breathing is deep and relaxed.
Enjoy the quiet.
Now it's time to gently leave this place.
I invite you to begin to return.
Let your breathing bring you back.
Gently take a couple of deep breaths.
Pause for a wee moment,
Acknowledging to yourself that you can return to this place any time you wish.
Remind yourself of the sense of peace that is yours.
So just start moving your fingers and toes a wee bit,
And then gently opening your eyes,
Reacquainting yourself with the space you're in.
Much love to you,
My dear.
