Basic Meditation

Basic Meditation 8:25

This exercise can be done anywhere with eyes open or closed. But don’t do it while driving, obviously.

Relax.

As you breathe, let the air fill your body. Let your abdomen expand as you allow the air to breathe through you. Breathing deeply becomes easier and easier. You are becoming more and more aware of your breathing. It is becoming easier and easier. Relax your chest and abdomen, and let the air fill your chest and then empty. You are simply becoming aware of the breath. Any time you need to relax, simply focus on the act of breathing, easily, in and out. If it helps to focus on a number, focus on the number one. Focus on the shape of the numeral one. Breathe in and out.

Relax the muscles around your eyes. Feel them letting go of their tension. The muscles around your eyes feel wonderful. Relax the muscles of your scalp and forehead. Relax the muscles of your cheeks and jaw. Relax the muscles around your ears. Allow the relaxation to flow down to the muscles of your neck.

As the tension leaves each muscle allow the tension to be carried out of the body on each exhaled breath. Let the rhythm of the breathing carry tension away from your body each time you exhale. Allow your shoulders to relax. Let the tension in the muscles flow out of your body on the exhaled breathe. Allow your upper arms to relax. Let the tension flow out on the next exhale. Allow your forearms to relax. Let the tension flow out on the next exhale. Feel your hands relaxing and letting go of the tension in the same way.

Relax. Focus on the air entering and exiting your body bringing in energy from the sun, the universe, the atmosphere. Feel your breath carrying away tension and waste products that you no longer need. Relax.

Relax the muscles of your chest and upper back. Let the tension flow out on the next exhale. Relax the muscles of your lower back and abdomen. Let the tension flow out on the next exhale. You can even feel the muscles and tissues around your heart and lungs releasing tension and inappropriate feelings. Allow tension to flow away from you.

Feel the muscles in your hips and pelvis relax and release their tension. Feel the tension flow out of your body on the next exhale. Notice the muscles in your thighs relaxing. Feel the tension flowing out of you on the next exhale. Notice the relaxation overcoming your knee joints. Allow any pain and waste products in the knee joints to be carried upward and out of the body through the bloodstream and breath.

Relax your lower legs. Relax your feet. You are now completely relaxed.

You are now in complete control of your body and your mind. You can open your eyes. You can be fully alert any time you need to be. You will only be more in control than ever. Relax.

You are now more able than ever to concentrate. Concentrate on your own abilities. I’m going to be silent now for a few moments while you think about one thing that you can do that no one else can do. Concentrate.

. . .

Now, concentrate on something you did today that you did better than yesterday. I’m going to be silent. Concentrate.

. . .

Every time you enter this relaxed state, mentally say to yourself, I am a wonderful irreplaceable human being. There is no one else in the world who can do what I do. Every time you enter your relaxation state, mentally say to yourself In every moment, I’m improving myself and the world around me. Relax.

Once you feel that you have meditated enough, you can bring yourself out of this meditation. I will do it slowly this time so that you know how to gently return to social interaction while maintaining the full alertness of meditation. I’m going to count to five slowly. On each ascending number, you will feel yourself becoming more and more awake and alert to your surroundings. On the count of five you will be fully alert and refreshed. One. Two. You are coming out slowly. Three. When I reach the number five, you will be fully alert and refreshed. Four. Five. You are now wide awake and feeling refreshed and fully alert.