Mindful Meditation as Seen in REB Nurturing Wellness (2/14/11) Download
Sit comfortably with your feet up or lie or recline in a way that allows your energy flow freely. Make sure that your neck and spine are comfortably aligned. If you are using a pillow, choose one that is thin and comfortable.
You can choose to close your eyes for the meditation or to leave them open. If you choose to leave your eyes open, maintain a soft focus … your eyes are open but are not focusing on anything in particular. It is almost like you are staring out a window and seeing a smooth body of water or a valley that is open and clear of all obstructions.
Allow yourself to settle into a comfortable posture. Feel as though you are settling into your body. Notice your breathing, and you can feel your spine. Imagine that you can feel your breath traveling up and down your spine with your in and out breath. Your spine and your neck are aligned and comfortably relaxed. You can feel the relaxation flow into your face and your scalp relaxes. Your eyes, ears, nose and mouth relax. Perhaps you feel a gentle smile on your lips and that further deepens the relaxation.
Feel your spine elongate and open. Using your imagination, see your spine open up and the energy begin to flow more freely. As this occurs you may notice a color associated with your spinal energy. Some of you will see a bright clear blue color, which is the the energy of your nervous system.
Begin to notice your body. Your shoulders are aligned, level and relaxed. With each breath your shoulders become softer and more relaxed as you notice them. Your arms become softer and more relaxed as you notice them. Your hands and fingers are more relaxed as you notice them.
Notice your hips. Your hips are aligned and level and relaxed. As you notice them the muscles soften. With each breath your hips and pelvic area become softer and more deeply relaxed. The relaxation flows on down your legs, to your knees, your ankles, and into your feet and toes. You
might find you want to wiggle your toes, flex your feet, rotate your ankles, so do this if it feels natural and positive to your relaxation process.
Imagine your bones settling into the right posture to achieve the most comforting relaxation and increased energy flow through your whole body and skeletal system. As you notice your bones settling into perfect position for relaxation, you naturally and comfortably become more deeply and completely relaxed.
Now begin to notice the muscles and tissue that cover your bones. Actually feel the muscles and flesh covering your bones … as you become aware of them, notice that your mind gently and completely accepts the comfort and your body relaxes more deeply. You are fully and deeply relaxed.
Even though your relaxation is deep and complete, you notice that you are also alert and very attuned to my words. You are listening to the direction you are hearing. You are deeply relaxed and a sense of calm is settling over your entire body, and you can clearly follow each word that is spoken.
Begin to use your in and out breaths as your focal point for the meditation … in and out … the breathing is naturally deep and regular. Your breath is the focal point for the meditation and that is really all that you notice … breathing in and out … soft and gentle, yet full and deep.
In and out. Your breath flows comfortably in and out. If you notice a thought come into your mind, gently allow your mind to move away from the thought. Notice it … honor it … and allow the thought to flow away from you on the next out breath … your entire focus is on the breath and you notice a quiet inner awareness.
Your breath is naturally full. Breathing is automatic, natural, comfortable. Your breath goes in and out. In and out. Totally relaxed. Totally comfortable. The breath is your focal point.
Notice that each in and out breath is allowing you to drift gently into a deeper relaxation. In and out … deeper and deeper into relaxation.
With each breath you honor yourself … honor your ability to relax deeply. With each breath you allow your mind to become more calm, relaxed and restful. Your mind is quiet and free of thought. Quiet and still.
If a thought happens to drift into your mind, it is OK. Gently let it go … and gently return to noticing your in and out breath. Breathe gently and normally … relaxing … noticing the completeness and deepness of the relaxation. The deepness of the relaxation pleases you, is comfortable for you.
Each time you breathe, relax more deeply and completely. With each breath you begin to have a greater awareness of who you are … each time you meditate you discover something new about yourself … something new about your life … a new truth is appearing … and that truth comforts you. Breathing and relaxing deeply is a journey … a journey to self … to the quiet within.
Your quietness and deep relaxation is helping your mind, body, emotions and spirit to integrate
… allowing you to center and balance your mind so your mind and body are functioning as a unit … there is a sense of wholeness … of all parts working together.
Listen. Listen to what your mind and body whisper to you … what do they need from you? What does your mind and body need to become more unified … to function at balanced and optimal level?
Focus on your breathing … in and out … listening to your body … fully experiencing your breath … listening to your inner voice. Breathing in and out … listening … breathing … listening to your body.
Breathing in and out … experiencing the breath … deeply and completely relaxed … listening to your inner voice … calm and still … beautiful and real … fully aware of your experience.
Breathing in and out … in and out … allow your attention to move fully and gently into your heart energy … what do you notice as you focus on your heart energy? … Breathing in and out … in and out … listening to the voice of your heart as it whispers quietly to you … notice all the positive heart energy … the love … the compassion for yourself and for others … notice the kindness and the joy that is there at your heart center … joy and love … let your awareness of the heart center and heart energy grow … and with it allow your self-knowledge to grow … breathing in and out … in and out … focusing on your heart center.
Gently and softly … once again notice the love and compassion you have for yourself … notice how comfortable it is to love yourself and feel compassion for yourself … Do you want to feel more deeply compassionate for yourself? … breathe in and out … in and out … with each breath allow your self-compassion to expand and grow … until you feel nothing but love for yourself … breathing in and out … in and out … experiencing self-compassion and self-love.
Once again focusing on your breath … allow yourself to fully experience the softness and gentleness within you … Allow the softness and gentleness to move lovingly through your whole being … restoring … rejuvenating.
Rest in the quiet you have created within … rest in the gentleness that you are experiencing … rest in the unconditional compassion you have for yourself … fully receptive to the love and the gentleness … receptive to the compassion. Relaxed with the gentle compassion within.
Notice your breathing … the gentle in and out breath … and begin to focus on your body again … your whole body … the wholeness of you … does your body have any wisdom for you? Anything that it wants to share with you?
Breathing in and out … in and out … resting on your breath … relaxing on your breath … allowing your breath to cradle you … rock you gently as if you are in gentle and loving arms … let the gentle in and out breath love you. Care for you. Rocking … comforting … restoring …
Resting in your experience now … resting … quietly resting in your experience …chatting with your body … chatting with your inner wisdom … allow the information to flow … whatever you want and need … resting … listening … gently and softly … in and out breath … resting and gaining awareness … gaining awareness. Soothing awareness … gentle awareness … unconditional self love …
(Transition to a more alert and aware state of consciousness)
Gently and slowly begin to notice your body in a more alert way … maybe your skin is beginning to tingle … maybe you want to move your head or wiggle a bit as you become more alert …continuing to notice the love … the gentleness of the process … the wisdom of the process …gradually come fully present to the room and your surroundings with a more alert and clear vision … come fully awake and aware … feeling relaxed and refreshed … wiser and more aware. Once you are fully present, go to your special mindfulness journal, and write about your experience. You might want to keep it in a small booklet that rests beside you so that you can immediately record the wisdom of your journey. The wisdom you record becomes a tool for your life. You can review the journal and your personal insights whenever you are led to do so…you record information you want to remember. You are recording your truth that will continue to nurture and strengthen you.