Post by aiyanna on Feb 10, 2005 17:36:38 GMT -5
Five Finger Guided Meditation
By David Cheak (or Cheek)
New Harbinger Publications, Inc (1994)
Right now find a place where you can sit or lie down undisturbed for the next 10 minutes.
Close your eyes now, take a deep breath way down into your abdomen.
As you exhale and feel your whole body begin to relax. Feel the breath cleaning the body of stress and tension. Feel a heaviness being in your body, a heavy relaxed feeling as you let go of tension in your arms and in your legs. Your arms and legs can become heavier and heavier, more and more deeply relaxed.
Take another deep breath way down into you abdomen and feel the relaxation move through out your entire body.
Feel your face becoming smooth and relaxed, smooth and relaxed. Your forehead and cheeks relaxed and letting go.
Smooth and relaxed.
Feel your jaw beginning to relax, becoming loose and relaxed.
Take another deep breath and let the relaxation flow into your jaw and neck. You feel loose and relaxed. More and more deeply relaxed as you let go of the last bit of muscular tension in your jaw and neck.
And now you can being to relax your shoulders, letting them droop and relax. Your shoulders can let go entirely of tension as they droop and relax.
Your whole body more and more deeply relaxed.
Take another deep breath and feel your chest and stomach relax. Feel the clean air sweeping away tension. You whole body heavy and relaxed. Take another deep breath and feel the relaxation deepen in your arms and in your legs, in your forehead and cheeks, in your jaw and neck, in you shoulders. Feel the relaxation in your chest, stomach and back. Your whole body more and more deeply relaxed.
As your body continues to relax imagine a candle flame. See it in your minds eye flickering in the air currents. Take a deep breath and as you exhale imagine blowing the air out toward the candle. Watch the flame bend and weave and then get steady again.
Just keep watching the flame. All is dark, just the flame burns in your minds eye.
As you watch you become more and more deeply relaxed, letting go of any last tension.
Take another deep breath, and then exhale out toward the flame. Watch it bob and dance then get steady again. As you watch the flame you feel more and more deeply relaxed.
Thoughts and concerns fall away, they drift further and further away as the flame burns in your minds eye: steady then dancing slightly, then steady again. You feel quite inside watching the burning flame. You being to feel a deep calm as the candle glows in the darkness. You body is heavy and relaxed, heavy and relaxed. The flame is steady, wavering, steady. Your mind feels at peace. Peaceful and relaxed.
Take another deep cleansing breath and as you exhale notice the flame dance and weave then burn steadily again. Just watch the flame and feel the calmness get deeper and deeper. Deeper and Deeper, more and more peaceful and calm, a drifting peaceful feeling as you watch the flame
Now become aware of your right hand. Slowly open your hand feeling each finger move. Let your hand open like a flower and now, very gently, touch your thumb to your index finger. As your finger and thumb touch let your self go back in time, back to a moment when your body felt healthy tiredness. It was a time when you had just engaged in an exhilarating physical effort. It may have been a game or hard physical work. Imagine that feeling of healthy fatigue that comes from the pleasure of exhaustion. With your fingers still touching allow that feeling to come into your body right now. Feel the deep relaxation of healthy satisfied tiredness inter every pore of your body.
Now touch your thumb to your middle finger and as you do go back to a time when you had a loving experience. It maybe sexual, it maybe a warm embrace, or an intimate conversation. Let yourself return to that time and see the event as it unfolds, hear the sounds, feel the sensations. For the next little while immerse yourself in that loving experience and make it real for you, right now.
Now touch your thumb to your ring finger, as the fingers touch, go back in time to the nicest compliment you ever received. See the person and hear the words that are said. Let the words wash over you like a warm wave. Try to really accept the compliment now. By accepting it you are showing your higher regard for the person who gave it to you.
For the next little while try to feel the truth of what was said, enjoy the good warm feeling.
Now touch your thumb to you little finger. As your fingers touch let yourself return to the most beautiful place you’ve ever been. Let you imagination being you there right now. Let it be real in your minds eye. See the shapes and colors of that beautiful place, hear the sounds. Touch it, feel it on your skin. Feel its temperature and texture. Feel the peace and tranquility of that beauty grow inside you. For the next little while surround yourself with that beautiful place.
Now take a deep breath way down into your abdomen and return to contemplation of the candle flame. See it glowing in the darkness, let the flame burn in your minds eye and feel the calmness and relaxation wash over you.
Take another deep breath, than exhale out toward the flame, watch it bob and dance, then get steady again. Bob and dance, then steady again. You can continue to do this for as long as you like and feel the relaxing affects or you can begin to open your eyes and become fully alert.
By David Cheak (or Cheek)
New Harbinger Publications, Inc (1994)
Right now find a place where you can sit or lie down undisturbed for the next 10 minutes.
Close your eyes now, take a deep breath way down into your abdomen.
As you exhale and feel your whole body begin to relax. Feel the breath cleaning the body of stress and tension. Feel a heaviness being in your body, a heavy relaxed feeling as you let go of tension in your arms and in your legs. Your arms and legs can become heavier and heavier, more and more deeply relaxed.
Take another deep breath way down into you abdomen and feel the relaxation move through out your entire body.
Feel your face becoming smooth and relaxed, smooth and relaxed. Your forehead and cheeks relaxed and letting go.
Smooth and relaxed.
Feel your jaw beginning to relax, becoming loose and relaxed.
Take another deep breath and let the relaxation flow into your jaw and neck. You feel loose and relaxed. More and more deeply relaxed as you let go of the last bit of muscular tension in your jaw and neck.
And now you can being to relax your shoulders, letting them droop and relax. Your shoulders can let go entirely of tension as they droop and relax.
Your whole body more and more deeply relaxed.
Take another deep breath and feel your chest and stomach relax. Feel the clean air sweeping away tension. You whole body heavy and relaxed. Take another deep breath and feel the relaxation deepen in your arms and in your legs, in your forehead and cheeks, in your jaw and neck, in you shoulders. Feel the relaxation in your chest, stomach and back. Your whole body more and more deeply relaxed.
As your body continues to relax imagine a candle flame. See it in your minds eye flickering in the air currents. Take a deep breath and as you exhale imagine blowing the air out toward the candle. Watch the flame bend and weave and then get steady again.
Just keep watching the flame. All is dark, just the flame burns in your minds eye.
As you watch you become more and more deeply relaxed, letting go of any last tension.
Take another deep breath, and then exhale out toward the flame. Watch it bob and dance then get steady again. As you watch the flame you feel more and more deeply relaxed.
Thoughts and concerns fall away, they drift further and further away as the flame burns in your minds eye: steady then dancing slightly, then steady again. You feel quite inside watching the burning flame. You being to feel a deep calm as the candle glows in the darkness. You body is heavy and relaxed, heavy and relaxed. The flame is steady, wavering, steady. Your mind feels at peace. Peaceful and relaxed.
Take another deep cleansing breath and as you exhale notice the flame dance and weave then burn steadily again. Just watch the flame and feel the calmness get deeper and deeper. Deeper and Deeper, more and more peaceful and calm, a drifting peaceful feeling as you watch the flame
Now become aware of your right hand. Slowly open your hand feeling each finger move. Let your hand open like a flower and now, very gently, touch your thumb to your index finger. As your finger and thumb touch let your self go back in time, back to a moment when your body felt healthy tiredness. It was a time when you had just engaged in an exhilarating physical effort. It may have been a game or hard physical work. Imagine that feeling of healthy fatigue that comes from the pleasure of exhaustion. With your fingers still touching allow that feeling to come into your body right now. Feel the deep relaxation of healthy satisfied tiredness inter every pore of your body.
Now touch your thumb to your middle finger and as you do go back to a time when you had a loving experience. It maybe sexual, it maybe a warm embrace, or an intimate conversation. Let yourself return to that time and see the event as it unfolds, hear the sounds, feel the sensations. For the next little while immerse yourself in that loving experience and make it real for you, right now.
Now touch your thumb to your ring finger, as the fingers touch, go back in time to the nicest compliment you ever received. See the person and hear the words that are said. Let the words wash over you like a warm wave. Try to really accept the compliment now. By accepting it you are showing your higher regard for the person who gave it to you.
For the next little while try to feel the truth of what was said, enjoy the good warm feeling.
Now touch your thumb to you little finger. As your fingers touch let yourself return to the most beautiful place you’ve ever been. Let you imagination being you there right now. Let it be real in your minds eye. See the shapes and colors of that beautiful place, hear the sounds. Touch it, feel it on your skin. Feel its temperature and texture. Feel the peace and tranquility of that beauty grow inside you. For the next little while surround yourself with that beautiful place.
Now take a deep breath way down into your abdomen and return to contemplation of the candle flame. See it glowing in the darkness, let the flame burn in your minds eye and feel the calmness and relaxation wash over you.
Take another deep breath, than exhale out toward the flame, watch it bob and dance, then get steady again. Bob and dance, then steady again. You can continue to do this for as long as you like and feel the relaxing affects or you can begin to open your eyes and become fully alert.
