This is a body scan meditation. Focus your attention on your breathing and in
particular on the movement of your tummy.
Notice how it swells slightly as you breathe in and sinks back as you breathe
out. Do not change it in any way just tune in to its rhythmic pattern. Feel
yourself relaxing more and more with each breath. Imagine your tensions being
breathed out, imagine them being carried away a little at a time with each breath
and now imagine that every time you inhale you are breathing in peace a
little at a time with each breath. Breathe out tension
breathe in peace. Gently breathing,
Feeling peace flowing through your body.
Keep your breath natural and easy. Feel yourself relaxing more and more with
each breath. Mentally scan your entire body for any areas of tension. When you
find a sore spot, muscle tension or an uncomfortable sensation really hone in
on it. Like you're zooming in on that area. What
does it feel like? Is it a tightness, a warmth, a pain?
Now ask your body why it's holding resistance there
and notice what it's telling you.
Allow the sensations to just be. Your body is a beautiful and wondrous thing
so give it the respect it deserves and listen to what your body is telling you.
Now gradually feel the muscles letting go from the top of your head, your
forehead, eyebrows, cheeks, temples, jaw, throat, tongue and lips. Feel your entire
face relaxed. Now release the muscles of your neck, shoulders, arms and all the way
down to your fingers. Let them hang gently and while you are doing this let
your breathing continue at its own pace naturally. Now relax your upper back, your
lower back and gently release the tension in your stomach. Let go of that
grip in your belly and breathe into it.
Now relax the lower part of your body relax your hips, thighs, knees, shins, feet
and toes.
I release all tension. I release all fear. I release all old anger. Still breathing
gently. Notice the relaxing effect of each breath. Feel yourself relaxing more
and more.
Carry on relaxing like that and when you are ready count backwards from 4 to 1. 4...
feeling relaxed, 3 ... let yourself smile, 2 ... slowly open your eyes, 1...wide awake, calm
and refreshed.