we'll start a guided relaxation here and the purpose is to provide relief from tension
relief from thought and relief from worry sit comfortably in a relaxed
but upright posture you want to sit tall without effort or strain breathe softly through
your belly if you have a tight belt you can loosen that if
you like and you can keep your eyes open or you can close them whichever you're
more comfortable and for right now just allow yourself the luxury of a few minutes
just to relax and feel good this is just for you and let all the worries of the day this
fall away take all the burdens and all the worries
that you've been carrying carry them you've been carrying on your shoulders
or on your back just set them aside just put them down just for now it's okay
they'll still be there if you want to pick them up later then open your mouth
slightly and put the tip of your tongue behind your front teeth then you take a
really deep breath fill your lungs all the way in as much as you can and then
slowly let the breath out through the teeth with a whooshing sound
make it a really really long out breath and take one more breath like that all
the way in and then let it out very very slowly
then close your mouth breathe through your nose slowly and relaxed
breathe through your belly and let it expand comfortably with each breath
while the shoulders stay relaxed as the breath expands your belly let it
continue a little bit up into the chest just a little bit you don't have to fill
your lungs all the way and breathe in and out slowly i'm going
to count for you i'm going to breathe count to four on the in breath and five
on the out breath so breathe in one two three four make a short pause and out one
two three short pause and one two three four
and out one two three four five so continue that about the same rhythm
practice that for just a couple of breaths
unless you have the rhythm down now you want to add a positive emotion to this
you can think of something that makes you happy pick a flower a child of puppy
a situation anything that works for you or you can just be happy for no reason
at all and that's called bliss is when you're happy for no reason
whether is joy in the mirror state of beingness
just focus on the breath and how you feel
and if there's a thought or an emotion or attention then just let it drift away
like a cloud in the sky so just keep letting the thoughts drift
away and when a thought comes back up which
it will don't beat yourself up just acknowledge it let it drift off and
return your focus to your breath feeling good
peace and joy is your natural interstate there's no
effort involved you don't have to do anything just relax
and just be the peace with every in breath we can breathe in a
subtle joy with every out breath you let go more
tension so with every breath
allow yourself to find deeper the bird levels of relaxation
allow yourself to believe that this well being
can get better notice your breath again
and notice how your entire body expands ever so slightly with a breath the
entire periphery of your body grows and shrinks with each breath
now can you imagine how the inhalation fills your entire body not just the
lungs but everything that expands is filled with air
and then can you imagine that when the air leaves your body it leaves behind
nothing but space
by your entire body feels like space as you breathe out
then imagine or visualize all the space around your body
the space in every direction around you
so the inside of your body is all space outside your body is all space
then try to imagine that the space inside your body is continuous with this
space outside your body
how the continuity of space inside you and outside of you
obliterates the edges of the body
so in this moment you're one with space you don't need your body just allow
yourself wonderful experience just being one with space
can you imagine how fast you are as the space inside you extends in every
direction
just allow yourself the luxury of resting in this moment
as the space and the peace that you are
just rest as the silence that you are
and then can you allow yourself to accept this moment just for now not five
seconds from now or five minutes from now just this moment right now can you
accept it and just let it be exactly what is
can you welcome this moment and realize how complete you are how in
this moment you don't need anything
there's nothing that you can't cope with in the present moment
there are never any problems right now in order to find problems you have to
think and travel by thoughts to some other imaginary moments
that they don't exist right now
everything you need is right here right now in this moment
and this is the best moment there is
because it's the only moment there is
can you feel that this is the best there is
nothing can ever exist at any other time than right now
and right now all as well
so remain relaxed in this moment but allow yourself to start feeling the
presence of your body notice feel the presence of your hands feel the presence
of your legs
and realize that your body consists of cells trillions of cells
it's more than just a group of cells or a bunch of cells it's the community of
cells a wonderful intelligent perfect
community just working for you every one of those trillions of cells
can create another perfect healthy cell
your cells can be in a state of fear and protection or they can be in a state of
love peace and healing
your cells are listening to you they're listening to your thoughts
they're determining their behavior and their state based on the thoughts you
broadcast
so take a moment and send them a message all this broadcast that they are
perfectly safe
your cells want to relax and join you in this moment of well-being
let the broadcast radiate and vibrate after every single cell in your body
can you feel the tingle can you feel the cells vibrate
then can you imagine that your heart is the broadcast center imagine a warm
golden light magically appearing in your heart and spreading throughout the body
the warm golden light feels so good and it's making everyone of yourselves get
all warm and relaxed you're getting so relaxed now you're starting to relax
even at cellular level the wonderful healing energy is filling every cell as
they let go of tension and toxins
yourself becoming clean strong all tension fear is gone replaced with
peace courage energy and enthusiasm the cells are energized but there's no
effort on your part your cells know what to do all you have to do is relax and
breathe your cells don't need any help they just need you to get out of the way
and then relax and
all the wonderful little cells know exactly what to do
that's what they're designed for it is built in
growth and healing relax
and breathe then bring your attention back to this room and the chair you're sitting
in take a few breaths a little bit deeper let yourself slowly return to the
physical world and allow yourself the possibility that you can take this
wonderful feeling with you as you move into the rest of the day and know that
there is no shortage of peace you can access it as often as you want move your
head a little bit stretch a little bit move your fingers wiggle your toes open
your eyes take a new fresh look at life
how many people found some sort of inner place you haven't seen before or it were
a deeper relaxation and some peace at a better level good so what I did here is
there's lots of these programs and tapes and things I made this one up just based
on ideas that I've gotten from other places and things that work for me so
when I lie in bed at night take five minutes and I just watched my breath and
I tell myself some of these things I picture myself I ask what what sort of
broadcast would my cells one right now when they want one fretting over
tomorrow or would they don't want to know that all as well and one that
really works for me is to think of this moment just accept this moment just for
now and this is the best moment there is because it's the only moment there is
and as soon as we think oh well you know that's not really true because yesterday
I had a really great moment no because that's history the only moment is now
and as soon as you're comparing to something you're judging if you can get
yourself to the place where you feel this moment right here is the best there
is because it's all there is then that that really gets me that that piece hope
this has been helpful welcome any ideas or suggestions about what you liked or
what didn't work and I'm planning to make a CD of this that will make
available awesome so thank you so much for coming and where you see you next
time