Deep Relaxation. Meditation technique

Duration: about 26 minutes.

Meditation

So let us sit comfortably, easily now and let us close our eyes
Let’s take a deep breath in, hold a breath and let go
Another deep breath in, hold the breath and let go
Your body is still and relaxed right this moment
Next five-seven minutes you’re going to keep your body still and not going to move an inch or centimeter
You’re going to keep your body still like a statue
Some itching twitching may happen, never mind but you’re going to keep your body still like a statue
Let’s take your attention to the base of the spine
You don’t have to do anything, simply listen to the instruction, everything happens by itself
Attention the base of the spine
Different sensations might arise in different parts of the body, just let them be, ignoring them
Have a gentle attention on the base of the spine, not knowing what is there, just gentle attention somewhere in the bottom
Just above the cushion, keep your attention on the base of the spine, without much effort
Just feel the area, do not concentrate, feel that entire area, not to concentrate
You’re putting your attention on the area above the cushion near your anals, close to the spine, just the entire area where you put your attention
Let go and relax
Locate a tiny dot now in that area
Locate a tiny dot and let go
Your attention is on your entire field and a tiny dot in the field
Now let go all your efforts
Notice the breath that’s moving in rhythm
Relax your breath also
You may feel some sensation in the body, some jerk, it is fine, it is okey, let it be
Take a deep breath in and let go
Another deep breath in and let go
Now let us move on to the second chakra
Let’s take a deep breath in as you breathe in move from the first to the second chakra behind the genital and just stay here
Your mind may wonder, let it, bring back your attention to the second chakra
Let go all your efforts
Whatever sensations you experience this moment just let it be
Now breathe in and come to the navel centre
Just above the navel solar plexus, keep your attention in this region just above the navel
Penetrate deep in this area
Keep your attention in Manipura, the third chakra
Move deep to this area
Let your mind move layer by layer to the center of this chakra, relaxing every tissue
Let the mind move to the core
(silence 1 minute 30 seconds)
Your attention is on the navel chakra, Manipura chakra
Mind is becoming quieter and stiller, just let it be
(silence 1 minute)
Move to the heart region and heart chakra
With the breath bring your attention to the heart chakra and repose here
(silence 3 minutes)
Now let’s take your attention in between your eyebrows
From the throat let us take our attention to in between the eyebrows
Keep your attention on both the throat chakra and Agya chakra
Now let us take our attention to the top of the head
Let go of all the effort
(silence 1 minute 30 seconds)
Notice smile is coming on you
And let go and relax
Nothing to be done now

Loka Samastha Sukhino Bhavantu
Samastsan Mangalani Bhavantu
Om Shanti Shanti Shanti

With a big smile take a deep breath in and breath out and feel the whole body
Feel your shoulders, your arms
And slowly and gradually you may open your eyes

Source:
https://www.youtube.com/watch?v=8Tb2bqt398k