Daily Guided Meditation to Feel Inner Peace
March 2, 2017
Practical, effective, and calming meditation technique that reduces stress and brings you in touch with your higher self. Nayaswami Diksha is a long time meditator and teacher at Ananda's Expanding Light.
[Below is a verbatim transcription of this guided meditation. Take into account the nuanced differences between spoken and written meaningful expression.]
This is a great short meditation that you can practice whenever you feel stress, and you need to relax. So let's sit upright. With the spine erect and the body relaxed. Turn the palms upward, place them at the junction of thighs and abdomen. Shoulders relaxed, chest is lifted, chin parallel to the floor.
Close your eyes and visualize a calm ocean. Lift your gaze slightly above the horizon and keep it there. Take a moment to cast aside all mental burdens. And to release all distractions we'll begin by relaxing the body and the nervous system.
We're going to inhale deeply, hold the breath, and then only gently tense the entire body. Holding the tension to the count of 20. And then we're going to exhale and release all the tension.
Let's begin. Inhale deeply through your nose. Hold the breath. Gently tense the entire body, hold, exhale, release all tension. We'll do it again. Inhale deeply, hold the breath. Gently tense the entire body, hold tension, exhale, release and relax. One more time. Inhale deeply, hold the breath, gently tense the entire body, hold, exhale, relax completely. Sit still and enjoy the calmness of your body.
Now, we will scan the body from the feet all the way up to the head, releasing any lingering tension. Bring your awareness to your feet. Relax your feet. Create space for calmness to enter. Shift your awareness to your calves. Relax your calves. Create space for peace to enter. Now, relax your knees. Create space for peace to enter. Bring the awareness to your thighs. Relax your thighs. Create space for peace to enter. Bring your awareness to your buttocks and hips. Relax them. Make space for peace to enter. Focus on your abdomen. Relax your abdomen. Create space for peace to enter.
Focus now on your hands. Relax your hands. Create space for peace. Now relax your forearms. Create space for peace. Now relax your upper arms. Create space for peace. Bring your awareness to your shoulders. Relax your shoulders. Create space for peace. Relax your chest. Create space for peace. Focus on your throat and your neck. Relax your throat and your neck. Create space for peace to enter. Now soften all the muscles of your face, your chin, your cheeks, your lips, your tongue, your nose, your eyes, your forehead and the top of your head. Now all body parts soft, relaxed and peaceful.
To calm and interiorize your mind we'll practice diaphragmatic breathing. We're going to inhale to the count of eight. Expanding the belly, hold the breath to the count of eight and exhaling to the count of eight, allowing the belly to relax. We inhale and exhale through the nose. We'll do four rounds.
Let's begin. Inhale through the nose, hold, exhale. Again inhale, hold, exhale. Again inhale, hold, exhale. Last round, inhale, hold, exhale.
Take a breath in and out and relax body, and mind. Let go of any anxiety, worry, or fear. Consciously withdraw your energy from the periphery of the body inward. Willingly disconnect from outer involvement and relax into your inner haven of peace. Allow the breath to relax too. Let it flow naturally. Like the waves of the ocean. Let it calm down naturally until there is no breath and you can merge with the ocean of peace.
With your gaze lifted, gaze at the point between the eyebrows and feel there deep peace. Allow the healing power of peace to flood your brain and then the entire body. Become the ocean of peace. Radiate that peace outward to the whole world, bathe the world with the peace of your own being.
And now let's prepare to come back to this room. Take a deep breath in. Bring the consciousness back to your body and gently open your eyes. Infuse all that you do with peace and share it with everyone that you come in contact with.