Open the window of the mind to experience full relaxationIt is useful to record your guided meditations onto a recording device so that you can fully concentrate on the sounds and images without the distraction of having to read the next sentence or paragraph.
I have endeavored to write the guided meditations into useful chunks that are relatively easy to memorize.
The general idea is to eventually take the image, and permit your mind to travel to the tranquil place that exists within your mind’s eye. No two people will “see” or experience the same meditation even though the y are following the same guided meditation because your experiences and memories are different. It is your own visualization. Let it be unique to you and allow the images to flow.
Take your time during each visualization. Spend as long as you would like to or need to in one image, developing it fully before moving on.
GUIDED MEDITATION: RELAXATION
Sitting or lying down, depending on your physical abilities, close your eyes gently and focus on creating a rhythmic flow of breath.
Let your arms rest loosely by your sides, or place your hands face up on your lap.
With each inhalation, breathe in the richness of life.
As you exhale, release the breath in a slow and steady stream.
Feel tension and stress leave the body on the breath.
Slow the breath down even further with each inhale and exhale.
Focus on the crown of your head.
In your mind’s eye, notice your scalp and feel the skin in the top of your head relax.
Move slowly to your eyebrows. Relax the forehead and facial muscles.
Consciously release all anxiety, allowing the facial muscles to relax.
Purse your lips for 3 seconds and release.
Let you mouth relax into its natural form. This can mean that the lips are closed, or slightly apart. Ensure that the jaw is relaxed and not clenched.
Continue down to your neck and shoulders. Shrug the shoulders and let them go.
Feel the relaxing energy travel slowly down your arms to the tips of your fingers.
Feel peace fill the inner space where tension once resided as the upper limbs relax.
Move to your hips. This is often a place of deep-seated stress and anxiety.
With each exhalation, breathe all tension and worry away through the body and out through the toes.
Feel the connection to the ground beneath your feet.
Feel supported and grounded by the union.
Feel relaxed and contented.
Stay in your relaxed state until you feel that it is time to return to your day’s duties.
Slowly bring awareness back to your body.
Allow the eyes to open.
Keep the breath calm and steady, the body relaxed.
Feel recharged, invigorated, and contented.
Know that you can return to this peaceful safe place simply by closing your eyes and following the breath’s journey.
It resides deep within you.
With practice, you will restore balance and harmony simply by returning to a calm and peaceful flow of breath.
Embrace your ability make contentment a daily reality.
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