As relaxation progresses, your head may tilt, shoulders may drop, and your mouth may open.
Allow your body to settle without correcting your position, as it is unnecessary.
Finding the Right Environment
Choose a Quiet Place:
Preferably a consistent location for meditation.
Aim to meditate at the same times each day.
Avoid Meditating Post-Meal:
Do not meditate after eating, as it may lead to drowsiness.
Timing Considerations:
Avoid evening meditation after a long day to prevent sleeping.
Initial Practice:
Practice following the guided voice initially, transitioning to independent meditation without the recording once learned.
Meditation Process
Embarking on Meditation:
Sit comfortably with feet on the floor, hands relaxed on your legs, knees apart, and find a comfortable posture.
Maintain a straight spine and head parallel to the ground.
Breath Visualization:
Repeat the guided affirmations in your mind as if speaking in the first person.
Begin with a deep, soothing breath while visualizing the number '3' three times as you exhale:
"3, 3, 3"
With the second deep breath, visualize the number '2' three times as you exhale:
"2, 2, 2"
For the third breath, visualize the number '1' three times as you exhale:
"1, 1, 1"
Affirmation of Peace:
Enable a sense of peace:
"Now I am in a wonderfully peaceful state, deeply relaxing. Each day, in every aspect, I feel better and better, healthier, at peace with myself, happy, positive, and full of joy."
Meditative state is achieved more rapidly with practice.
Handling Distractions
Environmental Noise Acceptance:
No distractions from home noises (e.g., refrigerator, door close) or outdoor sounds (e.g., wind, birds, children).
Environmental noises facilitate deeper relaxation rather than distraction.
"The louder the noise, the more deeply I will enter this state of relaxation."
Thought Observation:
Be aware of all thoughts, images, and concerns as they arise.
Observe each thought without engagement, allowing it to pass like clouds in the breeze.
Deepening Meditation
Descending Imagery:
Visualize a beautiful staircase of 20 steps leading down.
Count down each step:
Each descending step corresponds to a deepening state of relaxation.
"As I count down, I enter 10 times deeper into meditation and 20 times more relaxed."
Personalized Imagery:
Imagine the staircase appearing in a pleasing way (e.g., wood, modern design with railings).