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Transcript

Unwind Your Mind: Meditation for Tranquility · STOPTIME: Live in the Moment.

• 0:00
  Speaker 1: Hey there, today's meditation can be done really anytime of day.
• 0:07
  Speaker 1: It can also be used as you set yourself up for sleep.
• 0:12
  Speaker 1: It's a guided visualization for a calm and quiet mind.
• 0:19
  Speaker 1: So settle into a comfortable position.
• 0:23
  Speaker 1: If this is a daytime meditation for you, you might be sitting on the floor, or maybe you're at work or at your desk, so you can settle into a comfortable seated position.
• 0:34
  Speaker 1: And if you're getting ready for bed, then make sure that your environment is supporting you, that you feel comfortable, that you won't be disturbed.
• 0:50
  Speaker 1: When you're ready, I'd like you just to take a few deep breaths, just bring yourself into the space, into the commitment of the intention, to meditate, to quiet your mind, to visualize calm and quietness, and just start to focus on your breath and, if you're able, go ahead and close your eyes when you're ready, just peacefully settling into the rhythm of your breath, breathing in for four, three, two and one, holding at the top and then exhaling on four, three, two and one.
• 2:01
  Speaker 1: You're going to continue to breathe in this way, breathing in on four, three, two and one, holding and exhaling on four, three, two and one, continuing to breathe in this way and as you breathe in, simply say to yourself breathing in, I am breathing in and as you exhale, tell yourself I am exhaling.
• 2:47
  Speaker 1: Start to feel your body falling deeper into a state of relaxation.
• 2:55
  Speaker 1: If your muscles are clenching at all, gently let the breath flow through that area and allow it to become soft and loose.
• 3:11
  Speaker 1: Feel your body becoming light and weightless, continuing to focus on your breath as you let go completely, trust in the safety of the universe, focusing on your beautiful life force.
• 3:50
  Speaker 1: Breath through one more deep, inhale and exhale any stress or tension you might be feeling.
• 4:13
  Speaker 1: And now, beginning at your feet, repeat to yourself my feet, my toes are relaxed.
• 4:24
  Speaker 1: My calves are relaxed.
• 4:33
  Speaker 1: My shins are soft.
• 4:37
  Speaker 1: My knees and my thighs are relaxed.
• 4:46
  Speaker 1: My hamstrings are long and fluid.
• 4:55
  Speaker 1: My groin areas are relaxed.
• 5:02
  Speaker 1: My hips and my bottom are relaxed no tension.
• 5:13
  Speaker 1: My lower back is relaxed.
• 5:21
  Speaker 1: My middle back is relaxed.
• 5:31
  Speaker 1: My shoulder blades are relaxed, flattening and opening, feeling their beautiful weight melting.
• 5:49
  Speaker 1: My spine is relaxed.
• 5:58
  Speaker 1: My shoulders are relaxed.
• 6:04
  Speaker 1: Feel your chest expanding with your breath and relaxing on the exhale Broadening, softening, expanding.
• 6:19
  Speaker 1: Your heart center is relaxed and open, your forearms and your elbows all melting.
• 6:36
  Speaker 1: Tell yourself how your fingers are relaxed.
• 6:47
  Speaker 1: My fingers are relaxed.
• 6:54
  Speaker 1: They have nothing to do but rest.
• 7:00
  Speaker 1: Feel the back of your neck relaxing and your throat and your jaw softening no tension.
• 7:23
  Speaker 1: Your ears are relaxed and your cheekbones and your eyebrows all opening, relaxing.
• 7:40
  Speaker 1: Feel your eyes sinking, your eyelids softening and heavy.
• 7:56
  Speaker 1: Take a deep breath in and feel it come through your forehead and exhaling as you relax any tension you may be holding there.
• 8:17
  Speaker 1: Your scalp is relaxed.
• 8:24
  Speaker 1: Savor the feeling as you focus on your breath again, letting go three, two and one.
• 9:06
  Speaker 1: I want you to visualize the flame of a candle.
• 9:12
  Speaker 1: With your eyes still closed, I want you to look deeply into the flame of that candle.
• 9:24
  Speaker 1: Feel the soft glow of the flame warm the inside of your body and imagine this warm feeling expanding outwards, covering every part of your body as you continue to focus on the center of the candle.
• 9:54
  Speaker 1: You are drawn in.
• 9:57
  Speaker 1: The center of the candle represents a quiet mind.
• 10:05
  Speaker 1: Notice how the flame gradually grows larger as its soft glow surrounds and protects you.
• 10:17
  Speaker 1: The flame's illumination moves deep within you and surrounds you like a beautiful aura.
• 10:28
  Speaker 1: As you continue to relax, feel its glow emanating within you and around you.
• 10:41
  Speaker 1: Continue to breathe deeply as you focus your attention on the flame and your intention is simply awareness.
• 11:03
  Speaker 1: Nothing more, nothing.
• 11:07
  Speaker 1: Nothing else is required.
• 11:09
  Speaker 1: You are safe and sound.
• 11:25
  Speaker 1: If a distracting thought arises, that's perfectly normal.
• 11:29
  Speaker 1: Don't fight it.
• 11:31
  Speaker 1: Just bring your attention back to the flame and continue to focus on your breathing.
• 11:41
  Speaker 1: If you find that repeating breathing in as you inhale and breathing out as you exhale if that helps you stop your mind from drifting away, then go ahead.
• 12:07
  Speaker 1: There is a calming quietness around you now.
• 12:28
  Speaker 1: While focusing on the flame, repeat to yourself I am quiet, I am quiet.
• 12:45
  Speaker 1: Allow the sensation of a quiet mind to remain and grow larger, expansive, melting, beautiful, quiet energy, with your eyes still closed.
• 13:27
  Speaker 1: Repeat after me I can let go of my thoughts when I want to.
• 13:42
  Speaker 1: I am calm and relaxed.
• 13:54
  Speaker 1: My mind is clear and focused.
• 14:08
  Speaker 1: I let go of any worries.
• 14:20
  Speaker 1: I am serene, I am tranquil.
• 14:38
  Speaker 1: I am tranquility, I am serenity.
• 14:56
  Speaker 1: I surrender and allow, I honor my beautiful inner glow.
• 15:18
  Speaker 1: I create a peaceful mind.
• 15:31
  Speaker 1: I allow myself to be.
• 15:44
  Speaker 1: I allow my mind to let go.
• 16:00
  Speaker 1: I am becoming more at ease with every breath I take.
• 16:23
  Speaker 1: If you are moving on to sleep, allow yourself to release and go.
• 16:51
  Speaker 1: Take a moment to feel the gratitude and joy for your wonderful life and the continuous miracles it offers us.
• 17:19
  Speaker 1: I'm going to count backwards from five and if you are moving on with your day, you'll open your eyes, and if you are going to sleep, remain still Five, four, three, two and one Namaste.