Meditation


Meditation Techniques for Holilstic Healing and Spirituality


 
 

HEALTH MEDITATION
~ Listen to Spoken Mediation ~ Listen to Music & Spoken Meditation ~

The essence of our being is LOVE

begin to relax......breathing gently and easily
get in a comfortable position......either sitting or lying down
make sure that your body is well supported by the chair or floor
adjust yourself so that there are no areas of pressure or discomfort that
           you can avoid by shifting your position
allow your eyes to gently close
     10 second pause
begin by taking several slow and deep breaths
counting slowly to six as you inhale and again as you exhale
as you inhale, allow both your chest and abdomen to swell and your
           shoulders to rise, filling your lungs to their maximum
when you exhale try to empty your lungs completely
feel yourself becoming more relaxed with each breath
      pause
continue your slow, deep breathing for a few moments
      30 second pause
now allow your breathing to return to normal
as you breath in feel the life giving oxygen flowing like a wave
           through your body
the feeling is very soothing and comforting
as you exhale visualize any anger or distracting thoughts flowing
           out of your body
form an image of distracting words and feelings tumbling out of
           your body and drifting away like bubbles on your breath
form an image of your daily concerns just drifting away on your
       breath
try not to hold on to the feelings
try not to judge the feelings as good, bad, right, wrong, important
           or unimportant
you don't need the distractions right now
you don't need those feelings right now
You are safe, comfortable and at peace
       30 second pause
you may find that various thoughts, anxieties or worries have once
                again occupied your mind
if so, simply let the thoughts drift away with your exhalation
               without holding on or judging the thoughts
it is completely natural to have your thoughts intrude on your
               mind, just let the thoughts go for right now
you can attend to them later, if you wish
       30 second pause
now bring your focus to your heart center which is under your
              sternum
in your heart center you will find a kernal of pure and complete
              love
if you have difficulty finding the love there think for a moment
         of a warm fuzzy puppy, a beautiful human baby or something
         which you identify with unconditional love
form a feeling of total, untroubled, accepting, innocent love
focus and develop that feeling in your heart center
      pause
that feeling is part of you, it is your core, it is your essence
you can call on the feeling any time you wish
      pause
if you wish you can use an image for the feeling such as a warm
             glowing light, a color or any other image you are comfortable
             with
concentrate on the feeling or image of love in your heart center
             for a moment
      15 second pause
now allow the feeling to expand and flow so that it fills your
             entire chest with its loving, healing power
       pause
allow the feeling to flow up through your neck into your head and
             face, carrying soothing love and relaxation as it moves
             through your skin and muscles
now allow the feeling to expand from your chest into your
             shoulders, down your arms into your hands and fingers
perhaps you can even feel your hands and fingers tingle as the
             loving energy enters them
       pause
now feel the loving energy enter your spine, feel the energy
             flowing from the base of your skull right down to your lower
             back
        pause
allow the love energy to flow down into your abdomen soothing and
surrounding all of your internal organs
        pause
now allow the love energy to spread into your hips and down through
             your thighs, calves and feet
        pause
you have now filled your entire physical being with your essence,
             love
notice how accepting, comfortable and relaxed you feel
you are complete
you are full of love
just enjoy the feeling for a moment
         30 second pause
now begin returning to waking consciousness and the room around you
begin moving and flexing your limbs
open your eyes when you are ready

 

PROGRESSIVE RELAXATION
~ Listen to Spoken Mediation ~ Listen to Music & Spoken Meditation ~

begin to relax......breathing gently and easily
get in a comfortable position......either sitting or lying down
make sure that your body is well supported by the chair or floor
adjust yourself so that there are no areas of pressure or discomfort that you can avoid by shifting your
         position
allow your eyes to gently close
         10 second pause
take several slow and deep breaths
counting slowly to six as you inhale and count to six once again as you exhale
feel yourself becoming more relaxed with each breath
continue your slow, deep breathing for a few moments
         30 second pause
now allow your breathing to return to normal
as you breath in feel the life giving oxygen flowing like a wave through your body
the feeling is very soothing and comforting
you may even be able to feel your hands and feet tingle as the oxygen enters them
as you exhale visualize the anger, hurt, fears and anxieties flowing out of your body
form an image of distracting words and feelings tumbling out of your body and drifting away like
         bubbles on a light breeze
form an image of your sadness and hurt just drifting away on your breath
try not to hold on to the feelings
try not to judge the feelings as good, bad, right, wrong, important or unimportant
you don't need the distractions right now......
you don't need those feelings right now
you are safe, comfortable and and at peace
        30 second pause
you may find that various thoughts, anxieties or worries have once again occupied your mind
if so, simply let the thoughts drift away with your exhalation without holding on or judging the
        thoughts
it is completely natural to have your thoughts intrude on your mind
just let the thoughts go for right now
you can attend to them later, if you wish
       20 second pause
once again if the thoughts and concerns of the day have once again entered your mind
simply let the thoughts drift away with your exhalation without holding on or judging them
if the thoughts intrude on your mind, just let the them go for right now
        20 second pause
I’m going to ask you to focus on and relax specific areas of your body beginning with your face
        and forehead
now scan through your face and forehead body and relax your muscles, even the small muscles just
        under your skin
feel the muscles of your face and jaw relax
your forehead and cheeks are now perfectly smooth, completely free of furrows and wrinkles
your jaw is slack and slightly parted
let your tongue just rest in the bottom of your mouth
now feel the muscles of your neck and shoulders relaxing as you release all of the weight and
         pressures of the day
let your shoulders be slightly slumped
         pause
now feel the wave of relaxation spreading through your chest and abdomen
all of your internal organs are functioning smoothly together, all is in divine order
finally, feel the wave of relaxation flow through your buttocks, thighs and calves right down into your
        feet
you are now completely relaxed, breathing gently but deeply and feeling safe and comfortable.
your body feels very heavy and completely relaxed
        45 second pause
now begin to return to the room
begin moving your limbs and becoming aware of your surroundings
open your eyes when you are ready

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