Relaxation

A meditation for relaxation (especially if someone is anxious or panicked)

• Listen to the sound of my voice, focus on the details

  • Is it breathy?

  • Nasal?

  • Deep?

• Find your focus: breath

  • Intentionally take a deep breath: in (count to 5) and out (count to 5)

  • Repeat 6+ times

• Begin to notice the details of your breath

  • The phases

    • Inhaling

    • Hold

    • Exhaling

    • Hold

  • Feel it in your stomach, chest, shoulders, back, nostrils, throat

• Let your breathing slow

• Long inhales and exhales

• Imagine your emotional state as an ocean

• The wave and turbulence move in response to your breaths

• As you breath deeper and slower, the ocean's surface becomes calmer and flatter

• Imagine yourself floating upon the waves, weightless and effortless

• Let yourself dissolve into the gentle oscillations of the surface

• All that matters is this coming and going of sensation

• Know that you can always find this place, your anchor, from wherever you are

• Just take a moment to look for the waves and they will be there

• Sometimes the ocean is choppy, sometimes it even storms

• But it will return to its natural, resting state with time

• Search for the underlying tranquility and it will always be there, even if it is obscured

• Let this be your anchor in life