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Basic Instructions: - Bring your attention into the area of your head and become aware of the sensations.
- Observe the different qualities of sensation without judging or trying to change them, just allowing them to be as they are.
- Explore the different parts of your head – the back of your head, top, left side, right side, your forehead, eyes, cheeks, and jaw. As you notice any areas of tension, gently invite them to soften and release the tension – without making any effort to do so and without judging the results.
- Take a slow deep ocean breath in, and as you exhale, imagine that you're sending the breath into your head, washing away any tension that’s there.
- Inhale again, and this time as you exhale, imagine your head is dissolving into a cloud of softly vibrating energy.
- Let your breathing return to normal.
- Shift your attention into your arms – from your shoulders to the tips of your fingers – and become aware of the sensations there.
- Observe the different qualities of sensation without judging or trying to change them, just allowing them to be as they are.
- Explore the full length of your arms – upper arms, elbow joint, forearms, wrist joints, the palms of your hands, backs of your hands, and your fingers. As you notice any areas of tension, imagine releasing the tension without making any effort to do so and without judging the results.
- Take a slow deep ocean breath in, and as you exhale, imagine that you're sending the breath down through your arms and out your fingertips, washing away any tension that’s there.
- Inhale again, and as you exhale, imagine your arms and hands are dissolving into a cloud of softly vibrating energy.
- Let your breathing gradually return to normal.
- Shift your attention to the front of your torso and become aware of the sensations in your chest and your belly.
- Observe the different qualities of sensation without judging or trying to change them, just allowing them to be as they are.
- Explore the different parts of your torso – the left side of your chest, right side, your upper belly, lower belly, left side of the belly, and right side of the belly. As you notice any areas of tension, imagine releasing the tension without making any effort to do so and without judging the results.
- Take a slow deep ocean breath in, and as you exhale, imagine the breath spreading throughout your chest and belly, carrying away any tension.
- Inhale again, and as you exhale, imagine that your chest and belly are dissolving into a cloud of softly vibrating energy.
- Gradually let your breath return to normal.
- Shift your attention to your back and become aware of the sensations throughout your back.
- Simply observe the different qualities and intensities of sensation without judging or trying to change them.
- Explore the different parts of your back – the upper back, middle part of your back, lower back. As you notice any areas of tension, imagine releasing the tension without making any effort to do so and without judging the results.
- Take a slow deep ocean breath in, and as you exhale, imagine your breath expanding throughout your back carrying away any tension.
- Inhale again, and as you exhale, imagine your whole back is dissolving into a cloud of softly vibrating energy.
- Gradually let your breath return to normal.
- Shift your attention to your legs and feet and become aware of the sensations there. Observe the different qualities and intensities of sensation without judging or trying to change them, just allowing them to be as they are.
- Simply observe the different qualities and intensities of sensation without judging or trying to change them.
- Explore the different parts of your legs – your hip joints, buttocks, thighs, knee joints, lower legs, ankle joints, soles of the feet, top of the feet, and toes. As you notice any areas of tension, imagine releasing the tension without making any effort to do so and without judging the results.
- Take a slow deep ocean breath in, and as you exhale, imagine your breath spreading down your legs and out your toes, carrying away any tension.
- Inhale once more, and as you exhale, imagine your legs and feet dissolving into a cloud of softly vibrating energy.
- Gradually let your breath return to normal.
- Take a gentle, slow, deep, ocean breath in and this time as you exhale fully, imagine the breath expanding throughout your whole body.
- Take another deep breath and as you exhale fully, again imagine the breath expanding throughout your whole body.
- Take a third deep breath and as you exhale fully, again imagine the breath expanding throughout your whole body.
- Take one more slow ocean breath in, and as you exhale fully, imagine your whole body as a cloud of softly vibrating energy.
- Take a moment to experience how your body feels. Notice any changes in your mind or your emotions. Don’t think about, analyze or judge what you observe. Just notice and be present with whatever you're experiencing.
- Slowly open your eyes and remain quiet for a moment.
- As you return to your activities, see if you can maintain a sense of whatever benefits you’ my have experienced.
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