You may find it helpful to record the following guided meditation techniques on to tape, to help you learn how to meditate and so that you can concentrate on gaining the images, or focusing attention, without worrying about forgetting a passage or having to refer back to this article. When recording, just use your normal voice, speaking quite slowly but not drawing out the words in any unnatural way, speaking steadily and quietly, leaving pauses (indicated in the text by “. . .”) to allow the mind to develop the image before moving on.
Using these guided meditation techniques you will soon find what feels comfortable for you. Learning how to meditate this way is really very easy and leaves you free to enjoy the feelings and concentration that develops. It can be helpful to have some music in the background on the tape as you record this guided meditation, or indeed while you do the exercises when you have committed them to memory, or when you have developed your own.
When choosing music for these meditation techniques, select something non-intrusive and without sudden changes in speed or pitch.
Physical Relaxation From Guided Meditation
Guided Meditation Script Start
Sit in a comfortable position, with your hands resting loosely in your lap or on the arms of the chair and your head balanced comfortably; let your eyes close and begin to relax.
First, think of the top of your own head, your scalp, and let all the muscles, skin and nerve-endings there . . . just relax and let go.
Thinking of your facial muscles, just tense them and scrunch them all up: around the eyes, the forehead, around the mouth, scowling and grimacing for a count of five seconds, then release and let go.
Feel that relaxation in all those muscle groups; feel all the muscle groups beautifully relaxed and at ease. This may mean your mouth is slightly open, but choose whatever position is best and most comfortable for you . . . just allow it to happen. The more you physically relax the more you’ll mentally relax too, so that soon . . . very soon, you can enjoy that pleasant feeling of half-sleep.
Thinking down through the neck and shoulder muscles . . . and on into the tops of your arms, allow those muscles to sag down, become tension-free.
Thinking of the muscles of the upper arms, tense those muscles for a count of five and let them go, let them relax . . . down into the elbows and on to the forearms, just letting all those areas relax and let go.
Down through the wrists . . . into the hands …clench your fists really tight for a count of five, then release, releasing any tension and leaving the hands and arms heavy, easy and relaxed.
Think for a moment about your breathing; you’re breathing easily and evenly now, so you can let any tension in the chest drain away, as you think down into the tummy muscles, letting them relax too.
Think down into all the muscles of your back and the muscles down either side of the spine. Allow those muscles to let go; relax and feel good . . . allowing the chair to take all the weight and all the strain.
Thinking into your waist . . . your hips . . . and down into your main thigh muscles, letting tensions drain down and away as you think down towards your knees . . . and on down into your shins and calves . . . allowing those muscles, too, to relax, feel comfortable . . . and let go as you think on into the ankles and down into the feet, into the toes, right the way down.
Guided Meditation Techniques Script End
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