Guided Relaxation Meditation For Stress Relief And Healing - Dr Ekberg

we'll start a guided relaxation here and the purpose is to provide relief from tension

relief from thought and relief from worry sit comfortably in a relaxed

but upright posture you want to sit tall without effort or strain breathe softly through

your belly if you have a tight belt you can loosen that if

you like and you can keep your eyes open or you can close them whichever you're

more comfortable and for right now just allow yourself the luxury of a few minutes

just to relax and feel good this is just for you and let all the worries of the day this

fall away take all the burdens and all the worries

that you've been carrying carry them you've been carrying on your shoulders

or on your back just set them aside just put them down just for now it's okay

they'll still be there if you want to pick them up later then open your mouth

slightly and put the tip of your tongue behind your front teeth then you take a

really deep breath fill your lungs all the way in as much as you can and then

slowly let the breath out through the teeth with a whooshing sound

make it a really really long out breath and take one more breath like that all

the way in and then let it out very very slowly

then close your mouth breathe through your nose slowly and relaxed

breathe through your belly and let it expand comfortably with each breath

while the shoulders stay relaxed as the breath expands your belly let it

continue a little bit up into the chest just a little bit you don't have to fill

your lungs all the way and breathe in and out slowly i'm going

to count for you i'm going to breathe count to four on the in breath and five

on the out breath so breathe in one two three four make a short pause and out one

two three short pause and one two three four

and out one two three four five so continue that about the same rhythm

practice that for just a couple of breaths

unless you have the rhythm down now you want to add a positive emotion to this

you can think of something that makes you happy pick a flower a child of puppy

a situation anything that works for you or you can just be happy for no reason

at all and that's called bliss is when you're happy for no reason

whether is joy in the mirror state of beingness

just focus on the breath and how you feel

and if there's a thought or an emotion or attention then just let it drift away

like a cloud in the sky so just keep letting the thoughts drift

away and when a thought comes back up which

it will don't beat yourself up just acknowledge it let it drift off and

return your focus to your breath feeling good

peace and joy is your natural interstate there's no

effort involved you don't have to do anything just relax

and just be the peace with every in breath we can breathe in a

subtle joy with every out breath you let go more

tension so with every breath

allow yourself to find deeper the bird levels of relaxation

allow yourself to believe that this well being

can get better notice your breath again

and notice how your entire body expands ever so slightly with a breath the

entire periphery of your body grows and shrinks with each breath

now can you imagine how the inhalation fills your entire body not just the

lungs but everything that expands is filled with air

and then can you imagine that when the air leaves your body it leaves behind

nothing but space

by your entire body feels like space as you breathe out

then imagine or visualize all the space around your body

the space in every direction around you

so the inside of your body is all space outside your body is all space

then try to imagine that the space inside your body is continuous with this

space outside your body

how the continuity of space inside you and outside of you

obliterates the edges of the body

so in this moment you're one with space you don't need your body just allow

yourself wonderful experience just being one with space

can you imagine how fast you are as the space inside you extends in every

direction

just allow yourself the luxury of resting in this moment

as the space and the peace that you are

just rest as the silence that you are

and then can you allow yourself to accept this moment just for now not five

seconds from now or five minutes from now just this moment right now can you

accept it and just let it be exactly what is

can you welcome this moment and realize how complete you are how in

this moment you don't need anything

there's nothing that you can't cope with in the present moment

there are never any problems right now in order to find problems you have to

think and travel by thoughts to some other imaginary moments

that they don't exist right now

everything you need is right here right now in this moment

and this is the best moment there is

because it's the only moment there is

can you feel that this is the best there is

nothing can ever exist at any other time than right now

and right now all as well

so remain relaxed in this moment but allow yourself to start feeling the

presence of your body notice feel the presence of your hands feel the presence

of your legs

and realize that your body consists of cells trillions of cells

it's more than just a group of cells or a bunch of cells it's the community of

cells a wonderful intelligent perfect

community just working for you every one of those trillions of cells

can create another perfect healthy cell

your cells can be in a state of fear and protection or they can be in a state of

love peace and healing

your cells are listening to you they're listening to your thoughts

they're determining their behavior and their state based on the thoughts you

broadcast

so take a moment and send them a message all this broadcast that they are

perfectly safe

your cells want to relax and join you in this moment of well-being

let the broadcast radiate and vibrate after every single cell in your body

can you feel the tingle can you feel the cells vibrate

then can you imagine that your heart is the broadcast center imagine a warm

golden light magically appearing in your heart and spreading throughout the body

the warm golden light feels so good and it's making everyone of yourselves get

all warm and relaxed you're getting so relaxed now you're starting to relax

even at cellular level the wonderful healing energy is filling every cell as

they let go of tension and toxins

yourself becoming clean strong all tension fear is gone replaced with

peace courage energy and enthusiasm the cells are energized but there's no

effort on your part your cells know what to do all you have to do is relax and

breathe your cells don't need any help they just need you to get out of the way

and then relax and

all the wonderful little cells know exactly what to do

that's what they're designed for it is built in

growth and healing relax

and breathe then bring your attention back to this room and the chair you're sitting

in take a few breaths a little bit deeper let yourself slowly return to the

physical world and allow yourself the possibility that you can take this

wonderful feeling with you as you move into the rest of the day and know that

there is no shortage of peace you can access it as often as you want move your

head a little bit stretch a little bit move your fingers wiggle your toes open

your eyes take a new fresh look at life

how many people found some sort of inner place you haven't seen before or it were

a deeper relaxation and some peace at a better level good so what I did here is

there's lots of these programs and tapes and things I made this one up just based

on ideas that I've gotten from other places and things that work for me so

when I lie in bed at night take five minutes and I just watched my breath and

I tell myself some of these things I picture myself I ask what what sort of

broadcast would my cells one right now when they want one fretting over

tomorrow or would they don't want to know that all as well and one that

really works for me is to think of this moment just accept this moment just for

now and this is the best moment there is because it's the only moment there is

and as soon as we think oh well you know that's not really true because yesterday

I had a really great moment no because that's history the only moment is now

and as soon as you're comparing to something you're judging if you can get

yourself to the place where you feel this moment right here is the best there

is because it's all there is then that that really gets me that that piece hope

this has been helpful welcome any ideas or suggestions about what you liked or

what didn't work and I'm planning to make a CD of this that will make

available awesome so thank you so much for coming and where you see you next

time