Hi, it's me again. Here's another meditation that you can use to help you reach a state of deep relaxation. You can also use this in preparation for self=hypnosis. This meditation has been adapted from the CD entitled Letting Go Of Stress by Emmett Miller M.D.
A. Get into a comfortable position.
B. Take 2-3 deep cleansing breaths and allow yourself to relax.
C. Now picture yourself in your own private elevator. What does it look like? What's it made of? What color is the wood or metal? Does it have any special padding such as blankets, cushions, or pillows inside? If so, what colors are they? Also pay attention to the textures of these things. Does your elevator have any special lighting inside? Or is it totally dark?
D. Now picture your elevator descending. And as it does, feel yourself becoming more and more relaxed as it goes from 10 to 1. You start descending now. 10....Sense your feet and lower legs becoming more and more relaxed. 9...Now feel the relaxation spreading upward toward your knees and thighs. 8...Next feel your buttocks, hips, and pelvic area letting go of tension. 7....Now allow your belly and lower back to become more and more relaxed. 6....Next, allow the relaxation to spred to your chest and upper back. 5....Allow your neck and shoulders to let go of tension. 4....After that, allow the muscles of back of your head and scalp to relax. 3...Now allow the relaxation to travel to the muscles of your forehead. 2....Next, allow the muscles of your face to let go of tension. 1....Last but not least, allow the muscles of your throat to let go of tension. And 0....Now as your elevator stops allow yourself to become more and more relaxed. If you wish, you could repeat a mantra, use affirmations, a post-hypnotic suggestion or go onto another meditation at this time.
E. When you feel ready simply reverse the counting and feel your elevator ascend. 1...You're still very relaxed. 2...You're starting to become a little more alert. 3....Sense yourself waking up just a little bit more. 4. ..Now you start to notice various parts of your body. 5....Now You'r half-way alert. 6...Now you're becoming aware of your arms and legs. 7....Now you start to move your fingers, toes, arms, and legs. 9....Now you're stretching yourself out a little. 9....Beginning to open your eyes. And 10....Feeling alert, refreshed, and wide awake. Alert, refreshed, and wide awake.
F. now just centering yourself... Sensing your relationship to your surroundings. Notice the ceiling, floor, the walls, and whatever you may be sitting or lying on. In addition the center can become very energized and organized. Take the feelings of calm and relaxation with you as you go on with the rist of your day or evening.
I hope that you enjoy this meditation and find it very helpful. I'll be back in a couple of days with another one. Until then. ~Nameste~,
Dana
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