Relaxation meditation for getting rid of resentments.
Description
Vocal Characteristics
Language
EnglishVoice Age
Senior (55+)Accents
North American (General)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
imagine yourself relaxing, close your eyes for just a moment and think of the most comfortable place where you can sit were laid down. Just pick a place where you're not going to go to sleep, but you can relax, it may be in your home or in your car or at a beach chair in a park wherever you would like, where you won't be disturbed. Find that place and pause this recording. Once you have found this place, let's start. Take a nice deep breath in through your nose and out Yeah. Make sure you expel everything you can out of your lungs. What? It's all out of your lungs. Slowly inhale through your nose again. Yeah, fill your chest up with air and you're starting to feel good. You're getting oxygen into your lungs and then into your blood that flows through you, giving you energy but relaxing energy. Exhale again. Making sure that you get all of the air out of your lungs again. Do this two more times in through your nose, feeling the oxygen entering your lungs and as you exhale slowly out your mouth, Imagine that oxygen flowing into your blood into your muscles, into your brain, into your eyes, relaxing you because oxygen is so good for you. No. Imagine that you're in a very safe place because you are nothing could bother you if you hear noises, your mind starts to wonder, smile a little bit and think of monkeys in a tree, how they time to make noises and scratch. That's what your mind wants to do but calm them down and smile and if they continue, just realize but they're just having fun your mind does that. It has a little fun. It may run off this direction or that but always just bring it back and don't feel guilty. Just play a little bit in your mind with calming your minds down and seeing a little humor in your mind rebelling against relaxing. It's so used to being busy and so are you? So with a smile, just relax and imagine your toes just relaxing. Imagine your balls of your feet are relaxing the arches in your feet, the top of your feet, your ankles continue to breathe in through your nose and out through your mouth. The oxygen still flowing into your blood and into your muscles and your brain and all parts of your body. Given that health, you're relaxing your heels and your ankles and up your shins in the back of your legs, the calves, relax your knees, relax your thighs and your quads, your hamstrings, the muscles in your buttocks, your hip muscles. Take a little time with this we're not in hurry. Think about relaxing your toes, your feet, your lower legs, your knees, your upper legs, the tops and the bottoms, You're relaxing the muscles in your but your hips and then up into your torso, relaxing your back muscles. It feels so nice just to relax them. You're relaxing your stomach muscles and muscles that your abdomen you relax and just go over your legs and your feet once more and make sure they relaxed then on up through your back and your stomach again and into your chest. Think about relaxing your chest muscles and up into the upper back and up into your shoulders. Your relaxing, you're just let it go. It's nothing you're really trying hard to do because that's exactly what you're not doing is trying hard. You're just letting go and you're starting to enjoy it. You imagine relaxing your neck, not just the back of your neck, but even the front of your neck, your like your shoulders, let's move around just a little bit, relax your biceps and your triceps, the front of the backs of your arms, your elbows, your forearms, the palms of your hands, the muscle at the base of your thumbs, relax your thumbs and your 1st, 2nd and 3rd and 4th. For like my mom used to say, the pinkie finger, just relaxing. Now, study to enjoy it. You're still taking those deep breaths through your nose and out your mouth, still remembering that the oxygen is going into you're making you feel good to be filled with nature, You're being filled with more than that. You're being filled with the life force of what it means to be truly human that you are you and that's okay. You imagine now relaxing your jaw and your chin, the muscles around your mouth, relaxing up through your cheekbones and your eyes, your eyes does sometimes get overworked. Let them close if you feel like it just droopy, they're not in any danger because I'm not going to tell you to do anything foolish. I'm just gonna have to do to relax. This is not a trick hypnotism, This is just relaxation and imagination. But hopefully you'll smile about, relax the palms of your hands, the back of your hands and one at a time, all of your fingers, including your thumbs, relax. Mhm. And take another deep breath into your nose. Yeah. And out through your mouth, it feels good to be this relaxed cast off anything that's worrying you. It's not worth worrying. It doesn't do any good. So just put those to the side for a little bit. Mhm. Relax the muscles around your eyes, relax the muscles in your forehead, the back of your head. It's hard to do because you really don't know if the names of all those muscles and you're not even aware sometimes that there are muscles at your head and your skull in your scalp. And you relax all of those. And it feels good. Feel your eyebrows just relaxed against your forehead and you start to feel yourself drifting not into a dangerous place, but into that comfortable place where you go every night just before you slip and fall asleep. It feels good, but you're not going to fall asleep. We're going to take a little journey, little journey with your best, whoever that is, it could be a childhood friend you haven't seen for a while or somebody you see all the time. There's somebody you love in that friendship kind of way where there's no demands, there might be favors asked, but you're glad to do it or they're glad to do it for you. It might be somebody who loved his family has a spouse as a brother or a sister. Somebody who love and can trust. It might be a cousin, somebody in your family that you just connect with. It could be somebody at your work that you respect and they respect you. But you choose that person that you can trust and that you can laugh with and they can keep secrets. Not that you're gonna be telling him anything embarrassing, but it's just between you and this other person as you're going to go on a little journey, imagine their car, but if they don't have a car, imagine your car, both of you get into it and whether they're driving or you're driving, you head out out from where you live into a place with ocean or lake or maybe a place where there's a steep hill, a place that's up high compared to what's down below doesn't have to be a tower or anything that's nerve causing. But some place that creates a vista whether it's over an ocean or a lake or river or over a landscape. Mhm harbor. Mhm a place where there's peace where you are and you can look down and there's maybe something busy going on below you sailboats or people or maybe a locomotive without sound that's so comfortable. Maybe you see animals, sheep, cattle, maybe a few fox grab. It's you see birds in the air, it's a beautiful, beautiful day but the sun is done in your eyes and it's not too hot, it's bright and crisp and clean, not too warm and not too cold. And your friend and you walk along and you notice your friend is carrying a bag but it doesn't bother you and you see in the distance someone or something, did you continue to walk towards it and you recognize that it's someone who's bothered you in your life that you have some anger about but you really don't want to ever see again, you don't want to harm them. You don't want anything to stop up start up that mess again, but you just want them out of your life. You want to stop thinking about them. And so you get a little closer and your friend looks at you and says, I know what you need and you open a bag that they've brought along. There are several rolls of duct tape and you think what the heck are we gonna do with this? And since there's a nice gentle breeze or there's the sound of the ocean or the sound of a lake or something else going on. The person has their back to you and doesn't know that you're back behind them. You come closer and closer very quietly and you take a piece of that duct tape and take their mouth closed. You're not going to harm them, you're just going to get rid of them. This is your conscious mind telling your subconscious mind that they're no longer in your life. You're not going to do this in real life, You're not going to harm them or do anything to them. This is an exercise and you just getting them out of your brain because you don't want them living in your brain rent free. You taped their mouth and tape them to a little chair there sitting in or you take your hands behind them and with super strength you and your best friend look up into the sky and it's beautiful sky. They're puffy clouds and so darkness off in the distance because it's getting to be sunset. And you take that person by the arms and elbows and you and your friend lift them up and with super strength that only happens in dreams, you throw them as high as you can into the sky. They don't fall back down because the sky accepts them. You don't know where they've gone but they're gone out of your life. All that's left is their tracks where they walked in the dirt and the little chair that they were sitting in and you take that little chair and you folded up a new place it behind a bush. And you and your friends laugh and you sit there and just sit for a moment and think how good it is for that person would be gone. And your friend looks at you with a little twinkle in his or her eye and says, let's get out of here. And you go back to the car you drove driving to the next town or city and you find a place that they serve good food. And if you drink alcohol, they served that maybe a beer. But you're not counting on getting drunk. You're counting on laughing with your friend and heavy a good meal. You walk inside and there's music playing and people are happy, their families and single people and older people. People looked at you as you walk through the crowd and they smile because it's a friendly place. Somebody offers you a seat and you sit down with your friend and order some food and you don't even have to tell stories. You just smile and maybe your friend tells you a story and maybe not. Maybe you talked about how you're feeling now that you're free. You take another deep breath and exhale through your mouth and you realize that your problem is gone. You don't have to put up with this person anymore. It's lovely and you finish whatever food you order. If it was me, it would be a cheeseburger, maybe a piece of pizza, Nice salad. You can order anything you want and it's not an expensive place, you can afford whatever's on the menu, you and your friend enjoy some food together and laugh and tell stories then about your life together and the fun you had as kids or when you first met in college or wherever, you know that person from and your friend says, let's go on home, You pay the bill and you walk out and somebody with a twinkle in their eye says you look happier than when you walked in and you laugh and you say thanks and they give you a gentle hug and say you did the right thing. I don't know what it is, but you did the right thing, you go outside and get into your vehicle and head home your friend and you part with a hug and a final laugh and maybe a fist bump as if that's what you want to do. And you promised to do this more often, if anybody bothers you again, you've let go now, what they think of you from now on is none of your business. You don't have to think about it anymore. And if you start to think about them, you just remember that you put the duct tape on them and threw them up into the sky where they're going to be hopefully forever. And if you see them in person again, it's not really your problem. You can remember that. They don't live in your mind anymore and you're free, you're free, you're free and you smile. Now I want you to think about coming back out of this little dream meditation exercise. You can do this anytime you want, either listening to my voice again or just on your own. You can do it in a different place with a different friend. You can do it any way you want. And sometimes you don't even have to do the whole meditation. Take a picture of a very, very quiet, calm place. Maybe the place you were thinking of it, carry it on your phone or printed and put it on your refrigerator or put it in your wallet your on your desk. A picture of that place that's beautiful and where you can drop your resentment and anger or sorrow and laugh, I'm gonna count to three down and when we get to three you're gonna feel refreshed and good. You're not going to have to think about this person anymore. You can, if you want to, but why bother? There may be times where you think about this person and all you have to do is think of that beautiful scene and remember that your free. So take a nice deep breath through your nose and out your mouth will get your toes with your fingers and stretch them maybe beyond a little bit if you feel like it because you're so relaxed now you're remembering that I'm gonna count to three, we'll get to three, you'll be fully awake and happy. You'll sleep well tonight because you've gotten rid of something that bothered you. So here we go. One, you're starting to feel like you're coming back to your moving your feet in circles, you're smiling, you're clenching your fists a little bit and let it go. You're stretching just a little bit, maybe a yawn like I just did, you're smiling. Maybe you're laughing a little bit at the freedom. As I say, three, you're gonna open your eyes. Maybe you already have them open, that's okay. And you may want to just sit and relax and enjoy that feeling of being free. Or maybe you've got something to do and you're gonna get up. Maybe you need to take a little walk to the bathroom and wash your face or have a little drink of juice or water whatever you need. That's refreshing and nice. If you feel like it later today or tomorrow, call your friend. Yeah. And just express to them how glad that you are that your friends. So it doesn't have to be a big deal. So now you're fully awake, you're taking deep breaths and you're going on with your day or with your evening. You can play this back anytime you like or just remember it, you might find a trip to that place very refreshing if it's nearby, but it's always nearby in your memory. You don't have to use, you don't have to think about this person. You don't have to be upset and resentful ever again.