Meditation

Hello. It’s lovely to see you here again. It’s been a little while, hasn’t it?

How are you feeling? Relaxed enough? Well, let’s deepen that a bit. Find yourself somewhere comfortable to sit. Not upright; and something soft, a couch, a bed. Lie on the floor, if you like.

Go on, there’s no hurry. I’m just a narrator, and these words aren’t going anywhere!

…Better?

OK, the first step is to breathe. Steadily in, even more steadily out…good.

Again.

Good. You’re already more relaxed, I can tell.

The second step is to know that you’re going to want to close your eyes a lot. You should: this is good: it helps with the relaxation. So, take your time reading each paragraph; absorb the words; then close your eyes, and replay them in your head. Imagine the sense; don’t just read the words, feel them. Try that now.

Read that paragraph again, close your eyes and relive it.

Finished? How was that? Doesn’t matter if you didn’t get every word, it’s the feeling that matters.

Try it again. It may come better second time round.

Next, I’d like you to loosen your spine. Settle back, wherever you are, and just allow your back to soften. That’s it. Tense and relax; tense and relax; and go soft.

Let the softness flow into your neck, your upper arms, your bottom and thighs. Keep breathing steadily. Not too shallow: we want you relaxed, not asleep.

Close your eyes and redo those paragraphs.

Good, very good. You should be feeling warm now, warm and soft and open.

OK, now you are fully relaxed, try to imagine something massaging the back of your neck, right at the top where it joins your skull. Let’s unknot those tendons. Uncouple your brain from your body. If you feel the need to move your head gently side to side, don’t resist; not too much, just a little.

Close your eyes. Relive. Feel the gentle pressure of fingers on your neck. Feel the dissociation of mind from body.

The massage is a little lower now, sliding onto and along your shoulders. Loosen the muscles there; relax some more. Undo the shoulder knots.

The massage wants to go back up your neck. Let it. Does that feel good?

Spend as much time on this as you like. It’s very calming. Just enjoy the soft rhythms, the quiet but present feeling of warm hands on your neck. Follow the pressure; relax into it, let it control you.

Close your eyes. Re-read the paragraph, then close your eyes, follow the instructions and just relax into the feeling.

The massage moves onto your spine. At first just an inch or two, then back up to your neck; then a little further down; then a little further again. Maybe it’s a little firmer here. Slowly down, pressing softly, insistently…irresistably. Then slowly back up.

Try that. Close your eyes. Feel how far down the massage goes. Let it reach the small your back. Close your eyes, and imagine.

Are you relaxed? You look relaxed. Your mouth slightly open, your eyes closed, breathing steadily…steadily.

Beautiful. Eyes closed.

Let the massage spread to your arms. It’s still rolling up and down your spine…up and down…up and down. But now you also feel the pressure on your shoulders moving down your biceps, and back up. Just a little pressure as it goes.

And onto your thighs. Your legs should be relaxed now too, and ready for their massage. Let’s try to relax those now. Firm, warm pressure on your hips and thighs.

Close your eyes. Breathe steadily, focus on the feeling.

Don’t think. Just feel.

Good.

Let it control you. The pressure on your arms and thighs is a bit firmer now; it’s holding you down, but you are not resisting, you are relaxing. You are relaxing. Breathing steadily.

Now I’m going to…to ask you to imagine the massage on your waist. All down your back, on your arms and thighs, and on your waist. Yes. Like that. Just like that. That’s good.

Very good. Breathe steadily. Steadily.

Breathe, steadily. Relax. Into the massage, into the pressure.

And…up a bit. A bit…above your waist. You should… Yes. There. Feel me massage there. Can you feel it? Don’t think, just feel. I’m massa…

Yes. Imagine there is a strap over each arm, and one over each leg. Two straps. You are held firmly, so you can relax better. Relax…better. I am relaxed, are you? Close your eyes, and relax.

That’s it. Don’t think about the straps. They’re there, but you are relaxed.

I am relaxed.

Now…you can feel something stroking your belly. It is not a hand, it is… Oh yes. Just relax.

Just relax. Close your eyes and relax.

…This…might take some time.