Hello. Welcome.
Now, I would like to guide a meditation,
which is bringing the body and mind together.
Please keep your spine straight
and relax the muscles in your body.
Please close your eyes and just feel your body.
Mind and body together.
Please feel the gravity in the body.
Relax the muscles in your body.
Just relax.
If you cannot relax, that's OK.
Just allow that you cannot relax.
That means you are relaxing.
Now, slowly, slowly
put your attention on your forehead and relax.
Relax the muscles in your forehead.
In your head.
Relax the muscles in your face,
ears,
the back of your neck,
throat and shoulders.
Just relax.
Your back,
chest,
stomach,
and lower back.
Relax the muscles in your arms and hands,
legs, knees, and feet.
Just relax.
If you cannot relax, that's OK.
Allow that you cannot relax.
Is there any emotion or any feeling in your body?
Let it be. Allow it.
Allow anything.
You don't have to change it.
You don't have to block it.
You are free.
You are totally free now.
You are in control.
You don't have to pretend about anything.
Be yourself.
Let it go.
Let go of the past and future.
Be with the present.
Feel your body.
Relax.
Please slowly open your eyes.
Just rest a few seconds.
OK, that's finished now.
Thank you!